Alcoholic drinks: Avoid consuming alcoholic beverages. Alcoholic beverages, such as mixed drinks and beer, contain a high percentage of carbohydrates. These carbohydrates can increase blood sugar levels. In addition to the list above, our nutrition specialist explains that it is recommended to practice the following habits when following an insulin resistance diet: Consume about 2 liters of water per day, gradually throughout the day.

Try to chew your food properly and take your time with each meal. Regulate your sleeping hours and sleep 6 to 8 hours every night. Perform at least 30 minutes of cardiovascular exercise per day. Jogging, walking, swimming or cycling are considered cardiovascular exercises.

Cardiovascular exercise is also known as aerobic exercise. Do You Have Insulin Resistance? Schedule your Appointment with our Nutritionists! Frequently Asked Questions about Insulin Resistance Diets. What are the symptoms of a person with insulin resistance?

A person with insulin resistance will experience symptoms like: Fatigue: feeling of frequent and excessive tiredness. Cephalalgia: headaches may be frequent. Drowsiness: a feeling of sleepiness, especially after consuming food, which is worse after eating foods that are high in carbohydrates.

Acanthosis nigricans: darker pigmentation with some dryness. These are usually dark spots that appear on the neck, armpits and groin. How is insulin resistance diagnosed? Several methods can be used to diagnose insulin resistance: Capillary glucose test or enzyme test strip Dextrostix : this is the most common test to diagnose possible insulin resistance.

Blood glucose test : used to see if blood glucose levels are within normal limits. Physical examination: evaluation of your weight, height, body mass index, abdominal circumference, to determine if you are overweight or obese. What should I do if my insulin is high? What foods should a person with insulin resistance avoid?

Award-winning Hospitals in Puerto Vallarta and Riviera Nayarit. With three locations in Banderas Bay, Hospital CMQ provides comprehensive medical services in primary care, family medicine, intensive care, emergency medicine and surgical care.

RECENT POSTS. Understanding JN. Advances in Spine Health: Exploring ACDF Surgery at Hospital CMQ. A Milestone in Women's Health: CMQ Hospital Brings Advanced Mammogram Screening to Riviera Nayarit. Get started. Find your dietitian Refer a patient Who We Serve.

Gestational diabetes. Locations we serve. Find a dietitian in all 50 states. New York New York. Washington DC Washington, DC. Insurance we accept. Aetna Blue Cross Blue Shield Cigna Medicare UnitedHealthcare. What is your current activity level? Medically Reviewed By:.

Christina Harris, RDN. Table of Contents Text Link. A diet rich in whole grains, lean proteins, healthy fats, fruits, and non-starchy vegetables can improve insulin resistance and reduce the risk of type 2 diabetes. Other lifestyle changes may help manage insulin resistance, like exercising regularly, prioritizing hydration, and focusing on small, frequent meals.

Doctors recommend diet and lifestyle changes and often medication to treat insulin resistance. The Best Foods For Insulin Resistance Research shows that including certain foods in your diet can help improve insulin resistance.

Below are some of the most beneficial foods for people with insulin resistance: Whole Grains Research demonstrates that eating more whole grains improves insulin resistance.

Brown rice. Berries Eating more fruits and non-starchy vegetables has been linked with improvements in insulin sensitivity. Examples include: Blueberries. Acai berries. Goji berries. Lean Proteins Similar to fiber, protein slows digestion and plays a role in stabilizing blood sugar levels.

You can increase your intake of lean proteins by focusing on: Turkey. Fish and shellfish. Beans and lentils. Greek yogurt. Nuts and Seeds Nuts and seeds contain unsaturated fat, fiber, and polyphenols, which may help improve insulin resistance and reduce diabetes risk.

Try incorporating more nuts and seeds into your diet, such as: Almonds. Natural peanut butter. Chia seeds.

Sunflower seeds. Generally, unsaturated fats are liquid at room temperature and include: Olive oil. Avocado oil. Grapeseed oil. Canola oil. They are also low in added sugars. Added Sugar Research suggests that a high intake of added sugars can increase insulin resistance and fasting blood sugar levels, resulting in an elevated risk for type 2 diabetes.

Artificial Trans Fats Artificial trans fats are primarily used in the fast-food and restaurant industry to fry popular menu items like french fries, chicken fingers, and battered fish.

Refined Grains Any grain that has been milled to remove its germ and bran is referred to as a refined grain. How to Make an Insulin Resistance Diet Plan Once you understand the types of foods that can improve insulin resistance, the next step is to consider how you can implement more of these foods into your diet and create well-balanced, nutritious meals.

The diabetic plate method can be a helpful tool when planning meals: ¼ plate whole grain or high fiber carbohydrates. Healthy fat as a condiment or to cook your meal.

Sample Insulin Resistance Meal Plan Below is a one-day sample meal plan for insulin resistance. Breakfast Overnight oats made with old-fashioned oats, milk, Greek yogurt, chia seeds, and raspberries.

Lunch Spinach salad with quinoa, chicken breast, sliced almonds, and Greek vinaigrette. Dinner Baked lemon garlic salmon with brown rice and roasted broccoli. Snacks Hummus with carrot sticks. Apple slices with natural peanut butter. Insulin Resistance Diet and Lifestyle Tips In addition to a balanced meal plan, you can make other lifestyle changes to help improve insulin resistance.

Exercise After Eating Regular exercise can be very beneficial for managing insulin resistance because it can improve how your muscle cells respond to insulin. Eat Small, Frequent Meals Research has linked skipping meals, especially breakfast, with insulin resistance, excess body weight, and inadequate nutrient intake.

Stay Hydrated Throughout the Day Prioritizing adequate hydration may be another strategy for improving insulin resistance. Freeman AM, Acevedo LA, Pennings N. Insulin Resistance. In: StatPearls [Internet]. Treasure Island FL : StatPearls Publishing; Jan-. NIH National Institute of Diabetes and Digestive and Kidney Diseases.

A Whole-Grain Diet Reduces Peripheral Insulin Resistance and Improves Glucose Kinetics in Obese Adults: A Randomized-Controlled Trial. Metabolism: Clinical and Experimental , 82 , Dietary support in insulin resistance: An overview of current scientific reports.

Adv Clin Exp Med. Fruit consumption and risk of type 2 diabetes: Results from three prospective longitudinal cohort studies. The BMJ , Impact of Diet Composition on Insulin Resistance. Nutrients , 14 Kendall, C. Jenkins, D. Nuts in the Prevention and Management of Type 2 Diabetes.

Nutrients , 15 4. Dietary fat, insulin sensitivity and the metabolic syndrome. Clin Nutr. Added Sugars Drive Insulin Resistance, Hyperinsulinemia, Hypertension, Type 2 Diabetes and Coronary Heart Disease.

Missouri Medicine , 6 , The Effect of Trans Fatty Acids on Human Health: Regulation and Consumption Patterns. Find another store Find a store. Search for stores near:. Find out when it's back ×. Email address. Books Cookbooks Healthy Cooking Weight Management. Learn More.

This product requires a minimum order of 1. Final Sale. No returns or exchanges. This item will be shipped by appointment through our delivery partner. Ship to me Checking availability…. Find it in store Checking availability….