Vegetables with little to no carbohydrate include: Broccoli Dark leafy greens Tomatoes Peppers Cucumbers Carrots 5. These include: Sweetened beverages like soda, regular fruit juices, sweet tea or lemonade Foods high in saturated fats like whole milk, butter, coconut oil and red meat Sugary sweets such as candy, cookies, cake and ice cream White bread, rice, pasta and flour-based foods Packaged, highly processed foods and snacks Canned fruits, which are often packed in sugary syrup find ones with no added sugar Fried foods Alcohol Tips for creating a balanced, insulin-resistant diet 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: Set small, realistic goals. Commit to starting fresh the next day and getting back on track Need help controlling your blood sugars?

Call us at Related articles. Conditions and Services. August 30, You asked, we answered: What is insulin resistance? August 31, The difference between insulin resistance and prediabetes. May 1, In this article Services Diabetes Need help finding a doctor? Share: Link to share on Twitter Link to share on Facebook Share via email.

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Links you might like. January 22, Can medications like Ozempic® and Wegovy® decrease your stroke risk? Healthy Lifestyle. December 5, There is not one cause of insulin resistance, instead, it seems to be due to a number of lifestyles, environmental and genetic factors.

Many of these also contribute to what is known as metabolic syndrome, or overall metabolic dysfunction in the body. Metabolic syndrome is defined by high blood sugar, low levels of HDL good cholesterol , high levels of triglycerides, an increased waist circumference, and high blood pressure.

Increased weight is strongly associated with insulin resistance. Not only is a higher weight a risk factor for insulin resistance, but insulin resistance can also lead to weight gain. This is because the cells can not respond to the rise in blood sugar levels, causing more glucose to be stored as fat.

Fat concentrated in the midsection, known as visceral fat, is most associated with insulin resistance. A waist circumference of greater than 40 inches for men or 36 inches for women is strongly associated with insulin resistance. If the cells can not respond to the rise in blood sugar levels it will cause more glucose to be stored as fat.

A sedentary lifestyle or decreased physical activity is also associated with insulin resistance. Regular physical activity has been shown to increase insulin sensitivity and reduce inflammation, both playing a role in the prevention of insulin resistance and diabetes.

Genetic factors such as a family history of type 2 diabetes and insulin resistance can also increase your risk. However, it is important to remember that lifestyle factors such as diet, exercise, sleep and stress management are the main determinants of metabolic health.

Both acute and chronic stress have also been associated with metabolic syndrome and the development of insulin resistance. This is due to the rise in cortisol that is triggered by stress. Cortisol causes an increase in both blood glucose levels and insulin levels, leading to an increased risk of developing insulin resistance.

Insulin resistance is associated with a number of other conditions, including, but not limited to:. Symptoms of insulin resistance can be similar to those of prediabetes and diabetes. These include:. Bloodwork can be a useful tool in the assessment and diagnosis of insulin resistance.

Some blood work markers that are associated with insulin resistance include:. Hemoglobin A1c HbA1c : Your HbA1c shows your average blood sugar levels over the past 3 months. It is a great way to assess your overall glucose control. Fasting Plasma Glucose FPG : FPG is used to assess glucose levels after a hour fast, and is generally measured first thing in the morning.

If your blood sugar levels are high after 12 hours of not eating, this is a sign that your body is not able to regulate blood sugar levels effectively. Oral Glucose Tolerance Test OGTT : OGTT is also performed after a hour fast.

Following the fast, you drink a high-glucose liquid. Your blood glucose levels are then measured at different intervals to assess how your body is processing glucose.

Triglycerides: A blood triglyceride test assesses the amount of fat in your bloodstream. High triglyceride levels are associated with insulin resistance and metabolic syndrome. Cholesterol: An increased cholesterol, specifically high LDL is associated with metabolic dysfunction and insulin resistance.

Getting adequate high-quality sleep is important for a number of functions in the body, but recent research has shown it is especially important for healthy metabolic function.

It is recommended to aim for hours of high-quality sleep, and getting less than 5 hours of sleep per night has been shown to decrease insulin sensitivity, increase sugar cravings, and is considered a risk factor for developing insulin resistance.

Exercise is one of the best ways to improve your insulin sensitivity. Exercise helps to move sugar into the muscles for storage, with benefits lasting hours after exercise.

Both cardiovascular and resistance training have been found to be beneficial, so the best kind of exercise is the type that you enjoy, and will participate in on a regular basis. In addition, some weight loss can perpetuate even more weight loss, which can lower your risk of insulin resistance.

Studies have also found that exercise has a positive impact on insulin sensitivity, independent of weight loss. It is generally recommended that adults engage in minutes of low-intensity or minutes of vigorous exercise per week.

Research has demonstrated a link between chronic stress and insulin resistance and metabolic dysfunction. Many people have a number of stressors in their modern life, including relationships, finances, work, and family. The fiber in your diet comes from carbohydrate-based plant foods the body cannot digest.

There are two types of fiber: soluble fiber, which dissolves in water, and insoluble fiber, which does not dissolve in water and passes through the digestive tract largely unchanged. Soluble fiber is found in many edible plants such as peas, beans, leafy green vegetables, oats, and fruit.

Insoluble fiber is largely from the bran the outside shell of whole grains. Studies have shown that diets high in both types of fiber reduce insulin resistance when compared to diets high in refined carbohydrates and low in fiber Diabetes Care Cereal fiber improves whole-body insulin sensitivity in overweight and obese women [randomized trial; moderate evidence].

Low carb diets, which include plenty of above-ground vegetables, are often high in soluble fiber. We are not aware of any studies that have been done comparing a low carb, high fiber diet to a high carb, high fiber diet to see which is more effective for reducing insulin resistance.

However, our opinion is that eating low carb, high-soluble fiber foods may be the better strategy for improving insulin sensitivity.

Foods that have exactly the same carbohydrate content can differ in terms of blood sugar response, or how much blood sugar goes up after consuming the food. While one might assume lower-GI foods that cause less blood sugar impact would naturally promote improved insulin sensitivity, study results have been mixed.

One randomized controlled trial found no difference between high and low GI foods while keeping carb levels constant on insulin sensitivity Journal of the American Medical Association Effects of high vs low glycemic index of dietary carbohydrate on cardiovascular disease risk factors and insulin sensitivity: the OmniCarb randomized clinical trial [randomized cross over; moderate evidence].

A systematic review and meta-analysis found low GI carbs did improve blood sugar levels on a number of measures, but the analysis did not examine the impact on insulin levels or insulin sensitivity Nutrients The effect of dietary glycaemic index on glycaemia in patients with type 2 diabetes: A systematic review and meta-analysis of randomized controlled trials [strong evidence].

As the scientific debate continues, our opinion is that low carb, low-GI foods may be the best bet for addressing insulin resistance.

Some researchers cite high dietary fat consumption as a primary cause of insulin resistance. However, most of the data suggesting this come from rodent studies that suffer from confounders that may limit extrapolation of the data to humans. Clinical Nutrition Dietary fat, insulin sensitivity and the metabolic syndrome [review article; ungraded].

The fats were usually low-quality industrial vegetable oils rich in omega-6 fats such as soybean oil; the chow was typically devoid of naturally occurring foods. It is impossible to know if the insulin resistance resulted from the carb content of the chow in combination with the fat, the pro-inflammatory nature of the synthetic chow, the calories, or simply from the fat itself.

Human studies suggesting fat, specifically saturated fat, worsens insulin resistance are frequently confounded by experimental diets that are high in both carbohydrate and fat. Diabetologia Substituting dietary saturated fat for monounsaturated fat impairs insulin sensitivity in healthy men and women: The KANWU study [randomized controlled trial; moderate evidence].

Because some experts hypothesize that inflammation may be the underlying mechanism linking fat to insulin resistance, it is no surprise that high fat intake in the presence of high carbohydrate, potentially pro-inflammatory foods could make insulin resistance worse Lipids in Health and Disease The role of fatty acids in insulin resistance [overview article; ungraded].

In fact, one study showed that replacing carbohydrates with monounsaturated fat improved insulin sensitivity, which suggests fat may not be the problem. Instead the key may be to lower dietary carbohydrates Diabetes Care The effects of carbohydrate, unsaturated fat, and protein intake on measures of insulin sensitivity [randomized controlled trial; moderate evidence].

European Journal of Clinical Nutrition Comparison of the effects of a monounsaturated fat diet and a high carbohydrate diet on cardiovascular risk factors in first degree relatives to type-2 diabetic subjects [randomized trial; moderate evidence].

European Journal of Clinical Nutrition The effects of monounsaturated-fat enriched diet and polyunsaturated-fat enriched diet on lipid and glucose metabolism in subjects with impaired glucose tolerance [randomized trial; moderate evidence].

Diabetes Comparison of effects of high and low carbohydrate diets on plasma lipoproteins and insulin sensitivity in patients with mild NIDDM [randomized trial; moderate evidence]. Journal of Clinical Endocrinology and Metabolism Comparison of the effects on insulin sensitivity of high carbohydrate and high fat diets in normal subjects [randomized trial; moderate evidence].

We are not aware of any high-quality human studies that adequately control for the amount and type of calories, the amount and type of carbohydrates, and the amount and type of fat in a way that would allow the study authors to assess whether fat consumption causes or improves insulin resistance or hyperinsulinemia.

In our opinion, it is likely that the consumption of processed foods high in both carbs and fat contribute most to developing insulin resistance.

Takeaway: A diet that is low in carbs, higher in protein, and high in soluble fiber from above-ground vegetables appears to have the best current evidence for reducing insulin resistance.

Intermittent fasting is a popular dietary trend that entails exactly what it sounds like: not eating during certain time periods. Though it may seem like a fad to some, studies suggest intermittent fasting can improve insulin sensitivity.

Although not all studies agree. There are multiple mechanisms by which fasting may improve insulin sensitivity. Cells can increase the number of insulin receptors on their surface, and those receptors can demonstrate an increased affinity for binding insulin during fasting.

Also, various hormone levels increase during fasting and are thought to increase insulin sensitivity. A review of studies in healthy subjects showed that eating fewer meals during a shorter feeding window resulted in better glucose and insulin levels. Healthy males who fasted for 20 hours every other day for 15 days showed greater glucose uptake with the same insulin levels, in essence improving their insulin sensitivity.

Another trial reported greater improvements in insulin resistance among women using intermittent caloric restriction fasting compared to chronic caloric restriction.

Intermittent fasting may seem daunting, but if you are interested in exploring it, check out our guide: Intermittent fasting for beginners Guide Intermittent fasting can help you lose weight, increase energy and gain several health benefits.

You can also save lots of time and money. There are, however, many questions about how to do IF in a safe and effective way. In this guide by Dr.

Muscles burn glucose for energy. The more you move, the more glucose your muscles take out of the blood for energy use, which helps to lower your blood sugar levels. This allows for a reduction in insulin secretion, lessening the burden on your pancreas.

Studies show that a mere five days of bed rest induces a state of insulin resistance in completely healthy volunteers. Studies suggest that high-intensity interval training HIIT , resistance training, and cardio training all improve glucose utilization and thereby improve insulin sensitivity.

And movement increases insulin sensitivity as long as the exercise continues. Move it or lose it! One more thing on exercise: you likely cannot outrun a bad diet.

Exercising regularly but still eating a high carbohydrate, high-sugar diet will likely partially, if not completely, counteract many of the benefits derived from exercise.

Studies show that short-term sleep deprivation raises glucose levels and worsens insulin resistance. Is there a difference in insulin sensitivity in someone who gets six hours of sleep per night instead of eight?

Is there a certain amount of lost sleep, or a frequency of bad nights that triggers insulin resistance? However, it is clear that there is an association between insulin resistance and sleep.

And treating sleep problems may result in improved insulin sensitivity. Studies show temporary insulin resistance arises during periods of short term physiological and psychological stress, such as a sudden illness or sudden threat. This type of insulin resistance reverses when the sudden stress is over.

Such a response to short-term stress likely has no long-term negative consequences. Two small controlled studies demonstrated that meditation alone helped reduce blood sugar in patients with heart disease.

No aspect of smoking is good for health, but some studies report that active smoking is associated with insulin resistance and the development of diabetes.

Getting adequate high-quality sleep is important for a number of functions in the body, but recent research has shown it is especially important for healthy metabolic function. It is recommended to aim for hours of high-quality sleep, and getting less than 5 hours of sleep per night has been shown to decrease insulin sensitivity, increase sugar cravings, and is considered a risk factor for developing insulin resistance.

Exercise is one of the best ways to improve your insulin sensitivity. Exercise helps to move sugar into the muscles for storage, with benefits lasting hours after exercise. Both cardiovascular and resistance training have been found to be beneficial, so the best kind of exercise is the type that you enjoy, and will participate in on a regular basis.

In addition, some weight loss can perpetuate even more weight loss, which can lower your risk of insulin resistance. Studies have also found that exercise has a positive impact on insulin sensitivity, independent of weight loss.

It is generally recommended that adults engage in minutes of low-intensity or minutes of vigorous exercise per week. Research has demonstrated a link between chronic stress and insulin resistance and metabolic dysfunction.

Many people have a number of stressors in their modern life, including relationships, finances, work, and family. It is important to identify chronic sources of stress and work on stress reduction and stress management techniques.

The link between stress and insulin resistance is due to the release of a number of stress hormones in stressful situations, leading to an increase in blood sugar. Historically, an increase in these stress hormones would mobilize fat and glycogen stores, increasing blood glucose, and allowing us to react to a physical threat, but because modern stressors rarely require a physical response, this increase in blood glucose is not used to energize our fight or flight response, meaning the glucose is not being used.

Repeated stress can lead to a constant rise in blood sugar, leading to an increased risk of insulin resistance. Nutrition is a key component of maintaining a healthy weight and preventing or reversing insulin resistance. A diet based on whole foods, including fruits, vegetables, nuts, seeds, and high-quality protein has been shown to be most beneficial for blood sugar regulation.

Some foods to include daily are:. Fruits and vegetables: These are rich in vitamins, minerals, antioxidants, water and fibre. Vitamins and minerals are key for proper cellular and metabolic function, and water and fibre work together to slow digestion, blunt blood sugar spikes and increase satiety.

Soluble fibre: Soluble fibre is found in food such as beans, legumes, oatmeal, whole grains, sweet potatoes and Brussels sprouts. Soluble fibre is a type of carbohydrate that your body can not digest, instead it helps to bulk up stool and feed the bacteria in your gut. Apple cider vinegar: Apple cider vinegar has increased in popularity over the past few years, mostly due to its ability to increase insulin sensitivity in those with insulin resistance and type 2 diabetes.

A simple way to incorporate apple cider vinegar into your meals is to start meals with a small salad with a dressing of olive oil and apple cider vinegar. Some smart choices include green vegetables, non-starchy vegetables, sweet potatoes, berries, whole grains, and full-fat dairy.

When building a meal, it is important to build a balanced plate. A rule of thumb is to include a complex carbohydrate, a high-quality protein, a healthy fat, and a source of fibre in every meal.

Eating all of these components together will help to slow the digestion of the meal, preventing a high blood sugar spike. Excessive weight, particularly in the belly area, has been associated with an increased risk of insulin resistance and increased risk of type 2 diabetes.

A combination of stress management, regular exercise and a healthy diet will help to aid in maintaining a healthy weight. A number of herbs have been shown to increase insulin sensitivity. They can be taken as teas, tinctures, or added to meals.

Herbs that have been found to increase insulin sensitivity include:. Fenugreek seeds: These seeds are high in fibre, helping to slow digestion, and control blood sugar spikes. Many clinical trials have shown that fenugreek seeds have helped to decrease metabolic symptoms in individuals with both type 1 and type 2 diabetes.

Turmeric: Turmeric contains curcumin, a powerful antioxidant and anti-inflammatory. It has been shown to aid in insulin sensitivity by reducing sugar and free fatty acids in the blood. Cinnamon: Cinnamon has been shown to help lower blood sugar levels and improve insulin sensitivity.

It has also been shown to improve overall metabolic markers, including fasting glucose, cholesterol, triglycerides and liver enzymes. Ginger: Ginger has been shown to increase insulin secretion, helping to lower blood sugar levels after a meal.

It has also been shown to increase insulin sensitivity. Chromium: Chromium is naturally present in many foods including meat, grains, fruits, vegetables, nuts and spices. However, in its concentrated form, it has been shown to improve insulin sensitivity and lower blood sugar levels.

Taking magnesium supplements may help to improve insulin sensitivity in those with low magnesium levels. Resveratrol: Resveratrol is naturally found in the skin of grapes and berries.

In its concentrated form, it has been shown to improve insulin sensitivity. However, there are many natural treatments to help manage and reverse inulin resistance.

It is best to work with a healthcare provider to find out what treatments are best for you. Claire Lockridge ND, has a degree in Naturopathic Medicine from the Canadian College of Naturopathic Medicine and a Bachelor of Science undergraduate degree with a minor in Nutrition from the University of Arizona.

She integrates her extensive knowledge of nutrition and psychology to provide optimal care to her patient base. Annex Naturopathic Clinic is committed to creating high quality and medically reviewed content to help educate readers on subjects related to their health and wellness.

Here is how we achieve this goal:. Writing: Our content is meticulously researched and written by our practitioners who source details from highly-respected databases, academic journals, and scientific articles in the field of medicine and healthcare.

Our practitioners also include insights from their robust clinical practices. Editing: Each article is carefully edited by a peer reviewer a senior practitioner to ensure accuracy, clarity, and relevance. Medically Verified: The article is thoroughly reviewed and verified by a registered naturopathic doctor from Annex Naturopathic Clinic to ensure the factual accuracy of medical facts, assumptions, and interpretations within the content.

Insulin Resistance: Signs, Causes, and How to Treat Naturally By:. Article contents. What Exactly is Insulin Resistance? What Causes Insulin Resistance? Excess Weight Increased weight is strongly associated with insulin resistance. Physical Inactivity A sedentary lifestyle or decreased physical activity is also associated with insulin resistance.

Genetic Factors Genetic factors such as a family history of type 2 diabetes and insulin resistance can also increase your risk. When we eat high carbohydrate diets for an extended period of time, it creates a near-constant demand on the body to produce insulin to move glucose from the blood, leading to lowered insulin sensitivity 2,4.

So, switching to a diet that focuses on healthy proteins, fats, and vegetables can help alleviate some of this demand and create more balance. Some studies are even finding that a ketogenic diet can be 3 times more effective for weight loss and maintaining healthy blood sugar levels, which can bring a huge improvement in insulin resistance and its accompanying symptoms 4.

Another aspect of dieting to manage insulin resistance is combating inflammation 6. Dietary fats, especially omega-3 fatty acids, have the potential to increase insulin sensitivity and reduce inflammation 6.

Diets high in healthy fats such as omega-3s like the ketogenic diet mentioned above are great because they often offer more satiety and thus are easier to stick to over time than low-calorie or low-fat diets.

Omega-3 fatty acid fish oil supplements are a great way to get omega-3 acids, as well as consuming cold-water fatty fish, nuts, seeds, and plant oils 7. Polyphenols are micronutrients that are known to help with insulin resistance, weight loss, diabetes management, and other metabolic and cardiovascular diseases 7.

Foods such as green tea, cocoa, and citrus fruits are high in polyphenols and can lower your risk of many diseases. Studies have shown that green tea consumption is associated with lower rates of Type 2 diabetes, citrus can lower inflammation and the risk of cardiovascular disease and stroke, and cocoa can improve insulin resistance, hypertension, and metabolic syndrome 8.

While it aids in the weight loss that can be necessary to increase insulin sensitivity for some, it also directly helps control glycemic and insulin response in diabetic patients 9. A healthy diet with a high fiber intake is also linked to decreasing levels of low-grade inflammation across the body, making fiber a great three-pronged option to increase insulin sensitivity Many herbs have been used for centuries in Eastern medicine to treat insulin resistance, and are more commonly being recommended as potential treatment options by Western medicine as well.

Not only can the herbs and supplements listed below enhance insulin sensitivity and lower both fasting and post-meal blood sugar, but they can also improve overall blood lipid metabolism, systemic metabolism, blood pressure, and overall body weight Herbs that are widely accessible and easily added into your meals and teas include cinnamon, fenugreek, and ginseng.

Herbs that are best taken as supplements include berberine, astragaloside, resveratrol, coptis, gymnema, mulberry, and salvia Probiotics can boost general gut health, immunity, and mental health, and the positive effects even extend to insulin levels. Studies have shown that probiotics can cause a significant increase in insulin sensitivity, better fasting glucose and insulin levels, and increased glucose uptake from the bloodstream into the body Probiotic supplementation may even benefit inflammation and fat storage in the liver, both of which correlate with insulin resistance Chromium, biotin, vanadium, and vitamin D all work to maintain healthy blood sugar and insulin levels.

Chromium helps metabolize carbohydrates and fats and, when added regularly to your diet as a supplement, can have a beneficial effect on glucose, insulin, and cholesterol levels 13, Biotin is well-known to help skin, nails, and hair by helping convert nutrients into energy the body can use.

In studies done on diabetic patients, biotin also improved glucose and lipid metabolism Vanadium is a mineral that can restore elevated blood glucose levels to healthy levels, as well as reduce the amount of insulin required to facilitate proper glucose absorption, otherwise known as increasing insulin sensitivity Adequate intake of vitamin D is associated with a reduced risk of developing diabetes and obesity and can improve blood sugar and insulin sensitivity in both non-diabetic and diabetic people Some good news for all those who hate cardio workouts: dynamic strength training, whether by lifting weights or engaging in high-intensity interval training HIIT , is proven to be more effective at improving insulin sensitivity than cardio or endurance exercises Regularly participating in HIIT workouts can improve glucoregulation during workouts and even afterward during rest periods Beyond that, exercise can improve stress levels, stabilize energy and mood, and relieve depression symptoms.

This is significant, given that people who have severe insulin resistance are more than twice as likely to have depression, anxiety, or other mood disorders as compared to the rest of the general population If you have any of the symptoms listed above or are curious about being tested for insulin resistance, please reach out to us at TCIM to schedule an appointment.

Our Functional Medicine Physicians and Functional Nutrition and Lifestyle Practitioners would be happy to help you manage and reduce insulin resistance, and lower your risk of developing diabetes.

We are here to talk through the diets, supplements, and lifestyle changes available and help you create and incorporate a plan that brings you to ideal health. It is our joy to assist you in creating sustainable lifestyle changes that will bring you real health.

Jonathan Vellinga, M. is an Internal Medicine practitioner with a broad interest in medicine. He graduated Summa cum laude from Weber State University in Clinical Laboratory Sciences and completed his medical degree from the Medical College of Wisconsin.

Upon graduation from medical school, he completed his Internal Medicine residency at the University of Michigan. Vellinga is board-certified with the American Board of Internal Medicine and a member of the Institute for Functional Medicine. info tcimedicine. Insulin bloodsuger functionalmedicine TCIM health wellness treatment temecula.

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