Although insulin resistance is more common among people with overweight or obesity, anyone can develop it Black, Hispanic, and Asian individuals are at particularly high risk The main causes of insulin resistance are overeating and increased body fat, especially in the belly area.

Other factors that can contribute include high sugar intake, inflammation, inactivity, and genetics. A healthcare professional can use several methods to determine whether you have insulin resistance.

For example, high fasting insulin levels are a strong indicator of this condition A fairly accurate test called HOMA-IR can estimate insulin resistance based on your blood sugar and insulin levels There are also ways to measure blood sugar regulation more directly, such as an oral glucose tolerance test — but this takes several hours.

Your risk of insulin resistance increases greatly if you have overweight or obesity, especially if you have large amounts of belly fat 7.

A skin condition called acanthosis nigricans, which causes dark spots on your skin, can also indicate insulin resistance Low HDL good cholesterol levels and high blood triglycerides are two other markers strongly associated with insulin resistance High insulin and blood sugar levels are key symptoms of insulin resistance.

Other symptoms include excess belly fat, high blood triglycerides, and low HDL good cholesterol levels. Insulin resistance is a hallmark of two very common conditions: metabolic syndrome and type 2 diabetes. Metabolic syndrome is a group of risk factors associated with type 2 diabetes, heart disease, and other health conditions.

Its symptoms include high blood triglycerides, high blood pressure , excess belly fat, high blood sugar, and low HDL good cholesterol levels You may be able to prevent metabolic syndrome and type 2 diabetes by stopping the development of insulin resistance. Insulin resistance is linked to metabolic syndrome and type 2 diabetes, two common health conditions around the world.

Insulin resistance is strongly associated with heart disease, which is the leading cause of death around the globe 28 , Additionally, insulin resistance has been linked to an increased risk of developing major depressive disorder It is often possible to completely reverse insulin resistance by making the following lifestyle changes:.

Most of the habits on this list also happen to be associated with better overall health, a longer life, and protection against chronic disease.

Lifestyle strategies such as exercise, healthy eating, and stress management may help reduce or even reverse insulin resistance. Low carb diets may be beneficial for metabolic syndrome and type 2 diabetes — and this is partially mediated by reduced insulin resistance 44 , 45 , According to the American Diabetes Association, consumption of foods high in carbs and low in fat may actually worsen insulin resistance 7.

Additionally, low carb diets may support weight loss, which could help increase insulin sensitivity 7 , Low carb diets involve limiting your intake of foods high in carbs or added sugar, including baked goods, grains, and sweets. Diets that are very low in carbohydrates, such as the ketogenic diet , may also improve blood sugar regulation and enhance insulin sensitivity 48 , According to one review, following a ketogenic diet may help improve blood sugar regulation, decrease inflammation and fasting insulin level, and promote weight loss, all of which may be beneficial for people with insulin resistance Low carb and ketogenic diets may improve insulin resistance and support blood sugar regulation.

However, you should talk with a healthcare professional before making major changes to your diet. Insulin resistance may be one of the key drivers of many chronic conditions, including type 2 diabetes. You can improve this condition through lifestyle measures such as eating a balanced diet, staying active, and making an effort to maintain a moderate body weight.

Preventing insulin resistance may be among the most effective ways to live a longer, healthier life. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. If you have been diagnosed with prediabetes — high blood sugar that doesn't reach the threshold of a diabetes diagnosis — lifestyle changes can prevent or delay the onset of disease.

Making a few changes in your lifestyle now may help you avoid the serious health complications of diabetes in the future, such as nerve, kidney and heart damage. It's never too late to start. Losing weight reduces the risk of diabetes.

More weight loss will translate into even greater benefits. Set a weight-loss goal based on your current body weight. Talk to your doctor about reasonable short-term goals and expectations, such as a losing 1 to 2 pounds a week.

Plants provide vitamins, minerals and carbohydrates in your diet. Carbohydrates include sugars and starches — the energy sources for your body — and fiber. Dietary fiber, also known as roughage or bulk, is the part of plant foods your body can't digest or absorb.

Fiber-rich foods promote weight loss and lower the risk of diabetes. Eat a variety of healthy, fiber-rich foods, which include:. Avoid foods that are "bad carbohydrates" — high in sugar with little fiber or nutrients: white bread and pastries, pasta from white flour, fruit juices, and processed foods with sugar or high-fructose corn syrup.

Fatty foods are high in calories and should be eaten in moderation. To help lose and manage weight, your diet should include a variety of foods with unsaturated fats, sometimes called "good fats.

Unsaturated fats — both monounsaturated and polyunsaturated fats — promote healthy blood cholesterol levels and good heart and vascular health.

Sources of good fats include:. Saturated fats, the "bad fats," are found in dairy products and meats. These should be a small part of your diet. You can limit saturated fats by eating low-fat dairy products and lean chicken and pork.

Many fad diets — such as the glycemic index, paleo or keto diets — may help you lose weight. There is little research, however, about the long-term benefits of these diets or their benefit in preventing diabetes.

Your dietary goal should be to lose weight and then maintain a healthier weight moving forward. Healthy dietary decisions, therefore, need to include a strategy that you can maintain as a lifelong habit.

Making healthy decisions that reflect some of your own preferences for food and traditions may be beneficial for you over time. One simple strategy to help you make good food choices and eat appropriate portions sizes is to divide up your plate.

These three divisions on your plate promote healthy eating:. The American Diabetes Association recommends routine screening with diagnostic tests for type 2 diabetes for all adults age 45 or older and for the following groups:. Share your concerns about diabetes prevention with your doctor. He or she will appreciate your efforts to prevent diabetes and may offer additional suggestions based on your medical history or other factors.

There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.

Click here for an email preview. Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you.

If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices.

You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox.

Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. What you eat has links to insulin resistance, although researchers are still figuring out the details. Overweight and obesity lead to excess fat storage around your organs and waistline, increasing your risk of insulin resistance.

Different foods also have varying effects on insulin resistance. Foods that rapidly increase your blood sugar prompt the release of a large amount of insulin. These are often foods that rank high on the glycemic index GI , which we describe in more detail a little later on.

Over time, your body gets used to the extra insulin and becomes less sensitive to it. This reduces how much glucose your cells absorb from your bloodstream. It starts to increase your risk of prediabetes and diabetes by raising your overall blood sugar levels.

The ZOE at-home test analyzes your blood sugar responses to food, as well as your blood fat responses and your gut health. Based on your unique results, the ZOE program provides you with personalized nutrition advice so you can eat the best foods for your body.

Instead, they recommend personalized nutrition aimed at reaching your blood sugar targets and weight management goals. When it comes to veggies, not all are created equal. Whole fruits are also high in fiber, which can help keep your blood sugar in check and help you feel fuller for longer.

Fruit juices can be high in sugar, too, and not particularly useful for managing insulin resistance. They also provide less fiber than whole fruit.

You can still enjoy some dairy treats if you have insulin resistance. But many cheeses, yogurts, and animal milks contain saturated fats, which may be linked to increased insulin resistance, according to research.

The National Institute of Diabetes and Digestive and Kidney Diseases NIDDK recommends that whole grains make up at least half of your daily grain intake.

Refined grains are heavily processed, while whole grains have the parts of the seed that contain more fiber — the bran, the germ, and the endosperm. Sign up for fresh insights into our scientific discoveries and the latest nutrition updates. No spam, just science. Beans and legumes are good for your overall health.

Plus, they provide plenty of fiber and protein that release energy slowly while keeping you full for longer. The ADA recommend :. Fish can be a great source of protein, and oily fish also provide omega-3 fatty acids. These compounds help protect you from heart disease by improving your blood fat levels, blood pressure, and heart rate.

For excellent seafood sources of omega-3s , choose fatty cold-water fish, like:. Fans of chicken and turkey will be pleased to hear that lean white meat is a good source of protein. Healthy fats are essential for your body. And including these fats in a meal can help control your blood sugar response.

Nuts, seeds, and their butters can provide you with lots of healthy fats, as well as nutrients like magnesium, fiber, and protein — all without adding too many carbs. This is good news for your blood sugar and insulin resistance, as low-carb foods are less likely to trigger a blood sugar spike. However, nuts are energy-dense, so make sure you portion them correctly: A palm-sized serving of nuts is one portion.

Choose raw and unsalted varieties, if possible. Opt for whole foods instead. Focus on small, manageable changes: Rather than making several big changes, just one or two simple ones will be easier to stick to and more likely to become habitual. Stick to regular meals: Not skipping meals can help manage your blood sugar and prevent hunger.

It also reduces the likelihood of overeating later. Pair your foods: Pairing carbs with fiber, protein, or fat will lessen your blood sugar response. Your overall diet is more important than any single moment or day.