Eating foods that raise your blood sugar triggers the pancreas to release insulin to absorb the sugars. Consuming large amounts of foods that raise blood sugar puts a lot of stress on the pancreas.

Over time, this extra stress can worsen your insulin resistance and your condition may progress to Type 2 diabetes. This can be achieved by eating a more balanced diet that includes a mix of choices from different food groups, such as fruits and vegetables, whole grains, beans and legumes and healthy dairy and fats.

Another trick to slow the rise in blood sugars is to pair a carbohydrate source with protein or a healthy fat. For example, pair an apple with peanut butter, whole grain crackers with cheese, or a banana with almonds.

While you do not need to eliminate any foods from your diet completely, the key is to be aware of how certain foods affect your blood sugar levels and how to balance or offset those with other food choices, says Hoskins. Hoskins recommends the following foods to provide a more stable energy source and support insulin sensitivity.

These types of food are high in fiber and nutrients. To know if it is a whole grain, read the label, says Hoskins. All fruits are packed with fiber and nutrients, but some are higher in sugar than others, like grapes and bananas. So if you want to consume a larger portion, keep in mind that you can eat a cup of berries compared to half a banana for about the same sugar content, Hoskins says.

With this in mind, some lower carbohydrate fruits include:. While vegetables are always a good choice, keep in mind that some vegetables, like potatoes and sweet potatoes, are starchier than others and provide more carbohydrates.

Vegetables with little to no carbohydrate include:. Trying to make the changes in your diet needed to adhere to these food choices may seem overwhelming at first. To make it easier, Hoskins recommends the following tips:. Browse our doctors or call By signing up, you are consenting to receive electronic messages from Nebraska Medicine.

Find a Doctor Find a Location Find a Service. Advancing Health Homepage. Get health information you can use, fact-checked by Nebraska Medicine experts. Breadcrumb Home Advancing Health Conditions and Services Body Systems Diabetes 5 best foods to improve insulin resistance.

Conditions and Services Body Systems Diabetes 5 best foods to improve insulin resistance. March 2, Complex carbohydrates These types of food are high in fiber and nutrients.

Complex carbohydrates include: Whole wheat Oats Brown rice Quinoa Whole grain breads Whole grain pastas Whole barley Millet Bulgar wheat Buckwheat Whole rye Whole corn 2.

Lean proteins Lean cuts of red meat Chicken Fish like salmon, tuna and trout Beans, lentils and legumes Nuts and seeds Nut butters 3. Fruits All fruits are packed with fiber and nutrients, but some are higher in sugar than others, like grapes and bananas.

With this in mind, some lower carbohydrate fruits include: Watermelon, cantaloupe and peaches Oranges, mangoes and pineapple Berries such as raspberries, strawberries and blueberries 4.

Vegetables While vegetables are always a good choice, keep in mind that some vegetables, like potatoes and sweet potatoes, are starchier than others and provide more carbohydrates. Vegetables with little to no carbohydrate include: Broccoli Dark leafy greens Tomatoes Peppers Cucumbers Carrots 5.

Our new results in sensitivity analysis also confirmed that the change in PA had an independent effect on insulin levels regardless of the levels of lipid indices TG, HDL-c, and LDL-c in participants without DM, and these results may reflect the effects of PA on insulin signaling in the skeletal muscle Despres et al.

Interestingly, we found that the relationship between PA and insulin was more pronounced in men. According to numerous research conducted predominantly in male populations Lehtonen and Viikari, ; Huttunen et al.

Recent studies have revealed that sex hormones may play a role in the control of insulin receptors Bertoli et al. In addition, there are gender differences in substrate utilization during exercise Ruby and Robergs, However, the role of sex hormones in this pathway is unclear, and thus further methodological studies should be conducted.

However, the study had some limitations. To begin with, the cross-sectional study design did not rule out the possibility of a causal link between SUA, lipid, and insulin levels.

Second, we were unable to rule out the impact of underlying disorders and medications, particularly hypoglycemic medicines, on the outcomes. Further basic mechanism research and a large population-based sample should be conducted in a prospective manner to solve these constraints.

In conclusion, this study shows that PA can significantly lower insulin levels, and high-intensity PA still has additional potential benefits for insulin levels, even in the condition of dyslipidemia and hyperuricemia.

When properly programmed, regular PA can not only reduce risk factors for a range of noncommunicable diseases, such as CVD, sarcopenia, metabolic syndrome, osteoporosis, and depression, but also increase physical performance strength, power, and endurance , physical, and mental health.

Unlike medication, PA typically has no adverse effects, is inexpensive, cures multiple health concerns at once, and may have extra potential advantages. The datasets presented in this study can be found in online repositories. YL and RF: conceptualization.

YL, RF, ZH, and JL: methodology. YX: validation, resources, and project administration. YL, RF, and JL: formal analysis. YX and XY: investigation.

YL, RF, and ZH: writing — original draft preparation. YX, YZ, and XY: writing — review and editing. YX and YZ: funding acquisition. All authors contributed to the article and approved the submitted version.

The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest. All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers.

Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher. The authors appreciate the time and effort given by participants during the data collection phase of the NHANES project. Ainsworth, B. Compendium of physical activities: a second update of codes and MET values.

Sports Exerc. doi: PubMed Abstract CrossRef Full Text Google Scholar. Aune, D. Physical activity and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis. Bailey, C. Role of ovarian hormones in the long-term control of glucose homeostasis. Effects of insulin secretion.

Diabetologia 19, — Google Scholar. Barnard, R. Diet-induced insulin resistance precedes other aspects of the metabolic syndrome. Bassuk, S. Epidemiological evidence for the role of physical activity in reducing risk of type 2 diabetes and cardiovascular disease.

Baynes, C. The role of insulin insensitivity and hepatic lipase in the dyslipidaemia of type 2 diabetes. Beberashvili, I.

Serum uric acid as a clinically useful nutritional marker and predictor of outcome in maintenance hemodialysis patients. Nutrition 31, — Bertoli, A. Differences in insulin receptors between men and menstruating women and influence of sex hormones on insulin binding during the menstrual cycle.

Bird, S. Update on the effects of physical activity on insulin sensitivity in humans. BMJ Open Sport Exerc. CrossRef Full Text Google Scholar.

Bjornstad, P. Pathogenesis of lipid disorders in insulin resistance: a brief review. Borghouts, L. Exercise and insulin sensitivity: a review. Sports Med. Church, T.

Exercise in obesity, metabolic syndrome, and diabetes. Cicero, A. Long-term predictors of impaired fasting glucose and type 2 diabetes in subjects with family history of type 2 diabetes: a years follow-up of the Brisighella heart study historical cohort.

Diabetes Res. Curtin, L. National Health and Nutrition Examination Survey: sample design, Vital Health Stat. Davies, K. Uric acid-iron ion complexes. A new aspect of the antioxidant functions of uric acid. Despres, J. Treatment of obesity: need to focus on high risk abdominally obese patients.

BMJ , — DiPietro, L. Exercise and improved insulin sensitivity in older women: evidence of the enduring benefits of higher intensity training.

Duncan, G. Exercise, fitness, and cardiovascular disease risk in type 2 diabetes and the metabolic syndrome. Eriksson, K. Prevention of type 2 non-insulin-dependent diabetes mellitus by diet and physical exercise. The 6-year Malmo feasibility study.

Diabetologia 34, — Erlichman, J. Physical activity and its impact on health outcomes. Paper 1: the impact of physical activity on cardiovascular disease and all-cause mortality: an historical perspective. Festa, A. Nuclear magnetic resonance lipoprotein abnormalities in prediabetic subjects in the insulin resistance atherosclerosis study.

Circulation , — Fraile-Bermudez, A. Relationship between physical activity and markers of oxidative stress in independent community-living elderly individuals. Freeman, A. Insulin Resistance. Treasure Island FL : StatPearls. Garber, C. American College of Sports, American College of Sports Medicine position stand.

Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise.

Gardner, A. Association between daily walking and antioxidant capacity in patients with symptomatic peripheral artery disease. Grundy, S. Small LDL, atherogenic dyslipidemia, and the metabolic syndrome. Circulation 95, 1—4.

Haffner, S. Prospective analysis of the insulin-resistance syndrome syndrome X. Diabetes 41, — Hallal, P. Lancet physical activity series working, global physical activity levels: surveillance progress, pitfalls, and prospects. Lancet , — Han, T.

Temporal relationship between hyperuricemia and insulin resistance and its impact on future risk of hypertension. Hypertension 70, — He, F. Redox mechanism of reactive oxygen species in exercise.

Herzig, K. Light physical activity determined by a motion sensor decreases insulin resistance, improves lipid homeostasis and reduces visceral fat in high-risk subjects: PreDiabEx study RCT.

Howard, B. LDL cholesterol as a strong predictor of coronary heart disease in diabetic individuals with insulin resistance and low LDL: The strong heart study. Hu, L. U-shaped association of serum uric acid with all-cause and cause-specific mortality in US adults: A cohort study.

Hu, F. Adiposity as compared with physical activity in predicting mortality among women. Huttunen, J. Effect of moderate physical exercise on serum lipoproteins.

A controlled clinical trial with special reference to serum high-density lipoproteins. Circulation 60, — Jia, Z. Serum uric acid levels and incidence of impaired fasting glucose and type 2 diabetes mellitus: a meta-analysis of cohort studies.

Kessler, H. The potential for high-intensity interval training to reduce cardiometabolic disease risk. Khosla, U. Hyperuricemia induces endothelial dysfunction. Kidney Int. Krishnan, E. Hyperuricemia in young adults and risk of insulin resistance, prediabetes, and diabetes: a year follow-up study.

Lanaspa, M. Uric acid induces hepatic steatosis by generation of mitochondrial oxidative stress: potential role in fructose-dependent and -independent fatty liver.

Lehtonen, A. Serum triglycerides and cholesterol and serum high-density lipoprotein cholesterol in highly physically active men.

Acta Med. Manson, J. Physical activity and incidence of non-insulin-dependent diabetes mellitus in women. Mazidi, M.

The link between insulin resistance parameters and serum uric acid is mediated by adiposity. Atherosclerosis , — Medina-Santillan, R. Hepatic manifestations of metabolic syndrome.

Diabetes Metab. Myers, J. Fitness versus physical activity patterns in predicting mortality in men. Nakagawa, T. A causal role for uric acid in fructose-induced metabolic syndrome.

Nakamura, K. HOMA-IR and the risk of hyperuricemia: a prospective study in non-diabetic Japanese men. National Center for Chronic Disease and Health Promotion National Diabetes Statistics Report, Estimates of Diabetes and its Burden in the United States.

Atlanta, GA: Division of Diabetes. Patel, C. A database of human exposomes and phenomes from the US National Health and Nutrition Examination Survey. Data Pearson, T. AHA guidelines for primary prevention of cardiovascular disease and stroke: update: consensus panel guide to comprehensive risk reduction for adult patients Without coronary or other atherosclerotic vascular diseases.

American Heart Association science advisory and coordinating committee. Pirro, M. Uric acid and bone mineral density in postmenopausal osteoporotic women: the link lies within the fat. Rennie, K. Association of the metabolic syndrome with both vigorous and moderate physical activity. Roberts, C.

Metabolic syndrome and insulin resistance: underlying causes and modification by exercise training. Rowinski, R. Markers of oxidative stress and erythrocyte antioxidant enzyme activity in older men and women with differing physical activity. Roy, D. Insulin stimulation of glucose uptake in skeletal muscles and adipose tissues in vivo is NO dependent.

Ruby, B. Gender differences in substrate utilisation during exercise. Sampath Kumar, A. Exercise and insulin resistance in type 2 diabetes mellitus: a systematic review and meta-analysis.

Sautin, Y. Cell Physiol. Slentz, C. Inactivity, exercise, and visceral fat. STRRIDE: a randomized, controlled study of exercise intensity and amount. Sparks, J.

Selective hepatic insulin resistance, VLDL overproduction, and hypertriglyceridemia. Swain, D. Comparison of cardioprotective benefits of vigorous versus moderate intensity aerobic exercise.

Takir, M. Lowering uric acid with allopurinol improves insulin resistance and systemic inflammation in asymptomatic hyperuricemia. Ter Maaten, J. Renal handling of urate and sodium during acute physiological hyperinsulinaemia in healthy subjects. Toledo-Arruda, A. Time-course effects of aerobic physical training in the prevention of cigarette smoke-induced COPD.

Tuomilehto, J. Finnish diabetes prevention study, prevention of type 2 diabetes mellitus by changes in lifestyle among subjects with impaired glucose tolerance.

Vandenbroucke, J. Strengthening the reporting of observational studies in epidemiology STROBE : explanation and elaboration. Epidemiology 18, —

Endurance exercises, like those performed in the study, are effective when it comes to improving insulin resistance. Nancy Mitchell , RN, a geriatric nurse, explained that endurance exercises work to keep your heart rate up for prolonged periods, even after a workout.

Muscle is highly metabolic tissue because it demands high energy to recover from exercise. Mitchell added that weighted exercises, swimming, or brisk walking are enough to activate your muscles and elevate your heart rate. Rekha Kumar, endocrinologist and head of medical affairs at Found , a weight management program.

Another health concern of insulin resistance is the risk of developing type 2 diabetes. Healthy insulin activity in sedentary adults with obesity can be achieved after 8 weeks of exercise, according to a new study. The findings also show a link between restored insulin sensitivity and improved metabolism, decreased hunger, and weight loss.

The results are encouraging, which could point health experts toward effective therapies to help treat obesity and type 2 diabetes. Despite the promising findings, however, study authors noted that more vigorous research is still needed. You may wish to talk with your healthcare professional for more guidance.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. New research found a link between exercising later in the day and a reduction in insulin resistance in obese or overweight people. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed….

Some studies suggest vaping may help manage your weight, but others show mixed…. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive. New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age.

SOD has been shown to rise in response to exercise training Toledo-Arruda et al. Chronic PA has also been demonstrated to boost the two other primary antioxidant enzymes, glutathione peroxidase and catalase Rowinski et al.

These results obtained in this study suggested that high-intensity PA still reduced insulin levels under conditions of oxidative stress of the body, possibly because PA can not only reduce weight, but also stabilize oxidative stress levels in the body, thereby increasing insulin sensitivity and reducing insulin levels.

It is well known that both insulin resistance and insulin secretion defects are two core mechanisms during the development of DM. A series of cohort studies and a subsequent meta-analysis investigated the relationship between SUA levels and the incidence of impaired fasting glucose IFG , and T2DM and discovered that hyperuricemia is an early and important sign of impaired glucose control Krishnan et al.

Therefore, sensitivity analysis was performed in participants without DM. Interestingly, we observed that high-intensity PA reduced insulin levels at all levels of SUA.

This may be related to the antioxidant of SUA itself and the complicated relationship between SUA and IR and DM, but the specific mechanism needs further epidemiological research and basic experimental studies to confirm. In this study, we found a positive correlation between TG and insulin, and a negative correlation between LDL-c, HDL-c, and insulin.

It is widely recognized that insulin resistance IR plays a critical role in the pathogenesis of dyslipidemia. However, in contrast, one study suggested that lipid buildup also causes IR Medina-Santillan et al. Studies have shown that IR impacts the metabolism of triglycerides, HDL-c, and low-density lipoprotein cholesterol LDL-c through several mechanisms Grundy, ; Festa et al.

Increased levels of hepatic triglyceride lipase HTGL have also been associated with IR, which may result in faster HDL-c clearance and lower HDL-c levels Baynes et al. It should be noted that IR and dyslipidemia are risk factors for CVDs and DM.

Recent research on the relationship between physical inactivity and CVD has yielded sobering results, showing that physical inactivity is a potential risk factor that considerably increases susceptibility to CVD Erlichman et al. In an RCT study, which the overall effects of PA were analyzed by quartiles of daily steps of all subjects, there were significant reductions in total and LDL cholesterol and visceral fat area between the highest daily steps over 6, and the lowest quartile —2, daily steps and they confirmed that habitual and structured PA with the acceleration levels of 0.

Furthermore, PA has been used as a therapeutic strategy for the prevention of CVD and DM Pearson et al. Previous studies have focused on that PA not only improves IR, but also improves lipid homeostasis Herzig et al.

In our study, however, the high-intensity PA effects on insulin were statistically significant regardless of changes in lipid indices TG, HDL-c, and LDL-c levels and other confounding factors. The improvement in the insulin levels of our participants appeared to be mostly an independent outcome and is not affected by lipid levels.

Our new results in sensitivity analysis also confirmed that the change in PA had an independent effect on insulin levels regardless of the levels of lipid indices TG, HDL-c, and LDL-c in participants without DM, and these results may reflect the effects of PA on insulin signaling in the skeletal muscle Despres et al.

Interestingly, we found that the relationship between PA and insulin was more pronounced in men. According to numerous research conducted predominantly in male populations Lehtonen and Viikari, ; Huttunen et al. Recent studies have revealed that sex hormones may play a role in the control of insulin receptors Bertoli et al.

In addition, there are gender differences in substrate utilization during exercise Ruby and Robergs, However, the role of sex hormones in this pathway is unclear, and thus further methodological studies should be conducted. However, the study had some limitations. To begin with, the cross-sectional study design did not rule out the possibility of a causal link between SUA, lipid, and insulin levels.

Second, we were unable to rule out the impact of underlying disorders and medications, particularly hypoglycemic medicines, on the outcomes. Further basic mechanism research and a large population-based sample should be conducted in a prospective manner to solve these constraints.

In conclusion, this study shows that PA can significantly lower insulin levels, and high-intensity PA still has additional potential benefits for insulin levels, even in the condition of dyslipidemia and hyperuricemia. When properly programmed, regular PA can not only reduce risk factors for a range of noncommunicable diseases, such as CVD, sarcopenia, metabolic syndrome, osteoporosis, and depression, but also increase physical performance strength, power, and endurance , physical, and mental health.

Unlike medication, PA typically has no adverse effects, is inexpensive, cures multiple health concerns at once, and may have extra potential advantages. The datasets presented in this study can be found in online repositories. YL and RF: conceptualization. YL, RF, ZH, and JL: methodology. YX: validation, resources, and project administration.

YL, RF, and JL: formal analysis. YX and XY: investigation. YL, RF, and ZH: writing — original draft preparation. YX, YZ, and XY: writing — review and editing. YX and YZ: funding acquisition. All authors contributed to the article and approved the submitted version.

The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.

All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers. Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher.

The authors appreciate the time and effort given by participants during the data collection phase of the NHANES project. Ainsworth, B. Compendium of physical activities: a second update of codes and MET values.

Sports Exerc. doi: PubMed Abstract CrossRef Full Text Google Scholar. Aune, D. Physical activity and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis. Bailey, C. Role of ovarian hormones in the long-term control of glucose homeostasis.

Effects of insulin secretion. Diabetologia 19, — Google Scholar. Barnard, R. Diet-induced insulin resistance precedes other aspects of the metabolic syndrome.

Bassuk, S. Epidemiological evidence for the role of physical activity in reducing risk of type 2 diabetes and cardiovascular disease. Baynes, C. The role of insulin insensitivity and hepatic lipase in the dyslipidaemia of type 2 diabetes.

Beberashvili, I. Serum uric acid as a clinically useful nutritional marker and predictor of outcome in maintenance hemodialysis patients. Nutrition 31, — Bertoli, A. Differences in insulin receptors between men and menstruating women and influence of sex hormones on insulin binding during the menstrual cycle.

Bird, S. Update on the effects of physical activity on insulin sensitivity in humans. BMJ Open Sport Exerc. CrossRef Full Text Google Scholar. Bjornstad, P. Pathogenesis of lipid disorders in insulin resistance: a brief review.

Borghouts, L. Exercise and insulin sensitivity: a review. Sports Med. Church, T. Exercise in obesity, metabolic syndrome, and diabetes. Cicero, A. Long-term predictors of impaired fasting glucose and type 2 diabetes in subjects with family history of type 2 diabetes: a years follow-up of the Brisighella heart study historical cohort.

Diabetes Res. Curtin, L. National Health and Nutrition Examination Survey: sample design, Vital Health Stat. Davies, K. Uric acid-iron ion complexes. A new aspect of the antioxidant functions of uric acid. Despres, J. Treatment of obesity: need to focus on high risk abdominally obese patients.

BMJ , — DiPietro, L. Exercise and improved insulin sensitivity in older women: evidence of the enduring benefits of higher intensity training. Duncan, G. Exercise, fitness, and cardiovascular disease risk in type 2 diabetes and the metabolic syndrome. Eriksson, K. Prevention of type 2 non-insulin-dependent diabetes mellitus by diet and physical exercise.

The 6-year Malmo feasibility study. Diabetologia 34, — Erlichman, J. Physical activity and its impact on health outcomes. Paper 1: the impact of physical activity on cardiovascular disease and all-cause mortality: an historical perspective.

Festa, A. Nuclear magnetic resonance lipoprotein abnormalities in prediabetic subjects in the insulin resistance atherosclerosis study. Circulation , — Fraile-Bermudez, A. Relationship between physical activity and markers of oxidative stress in independent community-living elderly individuals.

Freeman, A. Insulin Resistance. Treasure Island FL : StatPearls. Garber, C. American College of Sports, American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise.

Gardner, A. Association between daily walking and antioxidant capacity in patients with symptomatic peripheral artery disease. Grundy, S. Small LDL, atherogenic dyslipidemia, and the metabolic syndrome.

Circulation 95, 1—4. Haffner, S. Prospective analysis of the insulin-resistance syndrome syndrome X. Diabetes 41, — Hallal, P. Lancet physical activity series working, global physical activity levels: surveillance progress, pitfalls, and prospects.

Lancet , — Han, T. Temporal relationship between hyperuricemia and insulin resistance and its impact on future risk of hypertension. Hypertension 70, — In addition to providing nutrition solutions for adults and children, she provides nutrition communication services to the food and beverage industry and is the owner of Supermarket Savvy.

Melissa has held various sales and marketing positions for leading companies in the diabetes space including insulin pump, blood glucose monitor, and diabetes supply distribution companies. Nutrition , Tips. What is insulin resistance? How does exercise and weight affect insulin resistance?

Regular Exercise Energy balance is not only about calories or energy in , it also includes exercise or energy out. Healthy Weight Working towards and maintaining a healthy weight by increasing your activity levels and following an insulin resistance diet is an effective way to prevent or improve insulin resistance.

Take the mystery out of how to shop and eat heathier. Assist you in meeting your individual goals. Minimize the amount of highly processed foods containing added sugars, salt, and artificial trans fats as much as possible. Choose non-starchy vegetables in place of starchy vegetables or refined grains.

Eat more fiber, especially from vegetables, fruit, beans, and intact whole grains. Reduce the number of calories coming from carbohydrates to the extent that is appropriate for you. Understanding the glycemic impact of foods When you eat, food is broken down by your body into a usable form of energy called glucose.

Foods to avoid: Choosing less processed, whole grain, high-fiber foods and avoiding sweets and processed foods can help improve insulin resistance, especially when partnered with exercise and a healthy lifestyle.

Fill up on vegetables Fill half of your plate with non-starchy vegetables that are cooked, raw, fresh, frozen, or canned. Examples of non-starchy vegetables include: Artichoke Asparagus Green beans Beets Broccoli Brussels sprouts Kale Mushrooms Okra Onions Peapods Peppers all varieties Spinach Summer squash Tomatoes You can make a big, crunchy salad or pack baby carrots and sliced red peppers in your lunch to increase veggie intake.

Focus on fiber-filled whole grains, beans and legumes When choosing foods containing carbohydrates, choose those that are high in fiber, vitamins and minerals, and low in fat. Choose lean sources of protein Protein helps to stabilize blood sugar and a lean source of protein should be included with meals and snacks.

Incorporate lean protein foods, into your snacks and meals including: Fish Chicken Low-fat cottage cheese Turkey or ground turkey breast Low-fat deli meats such as sliced chicken, turkey or ham Tuna Low-fat cheese Lean cuts of pork One quarter of your plate should include a protein food at meal times.

Eat modest amounts of fruit Whole, fresh fruit is a great, high fiber choice, but canned or frozen fruit can also be a healthy and budget friendly choice. Be dairy savvy Dairy foods like milk and yogurt contain carbohydrates, so although they are a good source of calcium and vitamin D, they can raise your blood sugar.

Select heart-healthy fats Avoid saturated fats and choose heart healthy fats like olive oil. Boost your fiber intake Include plenty of non-starchy vegetables in your eating pattern and add a small serving of fruit to each meal.

Free tip sheet with 24 insulin resistance diet snacks containing 15 grams of carbohydrate or less. Like what you read? Share with a friend. Share on Twitter. Written by: Melissa Herrmann Dierks , RDN, LDN, CDCES Melissa Herrmann Dierks RDN, LDN, CDCES is a Registered Dietitian Nutritionist, Certified Diabetes Care and Education Specialist, and Licensed Dietitian Nutritionist in Huntersville, NC with over twenty-five years of professional experience in the field of nutrition and diabetes education.

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