What you eat plays a crucial role in managing insulin resistance. Choosing the right foods can help improve insulin sensitivity, stabilize blood sugar levels, and support overall metabolic health.
Top Foods for Insulin Sensitivity
- Leafy greens (spinach, kale, Swiss chard)
- Fatty fish (salmon, mackerel, sardines)
- Berries (blueberries, strawberries, raspberries)
- Nuts and seeds (almonds, walnuts, chia seeds)
- Legumes (lentils, chickpeas, black beans)
- Whole grains (quinoa, oats, barley)
- Avocados
- Olive oil
- Eggs
- Greek yogurt (unsweetened)
- Cruciferous vegetables (broccoli, cauliflower)
- Garlic and onions
- Cinnamon
- Apple cider vinegar
- Green tea
Why These Foods Work
These foods share common characteristics: they're low on the glycemic index, rich in fiber, contain healthy fats, and provide essential nutrients that support insulin function. Many also have anti-inflammatory properties that help combat the chronic inflammation associated with insulin resistance.
Foods to Avoid
Equally important is knowing what to limit: refined carbohydrates, sugary beverages, processed foods, trans fats, and excessive alcohol consumption can all worsen insulin resistance.