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The Best Foods for Insulin Resistance

author image August McLaughlin
August McLaughlin is a certified nutritionist and health writer with more than nine years of professional experience. Her work has been featured in various magazines such as "Healthy Aging," "CitySmart," "IAmThatGirl" and "ULM." She holds specializations in eating disorders, healthy weight management and sports nutrition. She is currently completing her second cookbook and Weight Limit—a series of body image/nutrition-related PSAs.
The Best Foods for Insulin Resistance
The Best Foods for Insulin Resistance Photo Credit Jupiterimages/Comstock/Getty Images


Insulin resistance, also known as metabolic syndrome, is a condition in which cells in the body become resistant to insulin, a hormone that helps metabolize glucose, or carbohydrates. It can be caused by genetic factors, obesity, pregnancy and various illnesses. Medical experts at the the National Institutes of Health suggest a healthy dietary lifestyle as a means of preventing or treating symptoms associated with insulin resistance.

Fruits and Vegetables

The Best Foods for Insulin Resistance
Gardener holding a box of vegetables Photo Credit gpointstudio/iStock/Getty Images

Fruits and vegetables are natural sources of vitamins and minerals, including antioxidants which help the body combat and prevent disease. They also contain fiber, which is recommended for healthy weight management and improved digestive health. A diet rich in fruits and vegetables can be a helpful means toward reducing one's risk for insulin resistance. Choose a variety of colorful, fresh fruits and vegetables on a regular, ongoing basis for the best potential results. Frozen or dried fruits and vegetables are a valuable secondary option and can be kept on hand for long periods of time and contain few artificial ingredients or preservatives.

Monounsaturated Fats

The Best Foods for Insulin Resistance
Halved avocado Photo Credit olgakr/iStock/Getty Images

Monounsaturated fats, or plant-based fats found in olive oil, canola oil, peanut oil, sunflower oil, avocados, peanut butter, many nuts and seeds, are healthy substitutes for saturated or trans fats--fats associated with increased risk for heart disease. According to research published in the journal of the American Diabetes Association in 2007, intake of monounsaturated fats is linked with decreased fat distribution in those who are insulin resistant. Replace saturated fats, such as butter, whole milk, cream and deep-fried foods with healthier fat alternatives. Olive and canola oil are positive alternatives to butter. Grilled, baked and steamed dishes are preferred over deep-fried foods for those with insulin resistance. Since fat is dense in calories, keep portions sizes modest for best benefits.

Whole Grains

The Best Foods for Insulin Resistance
Field of oats Photo Credit Anastasiya Zolotnitskaya/iStock/Getty Images

Whole grains, such as spelt, oats, bulgur, whole wheat and barley, provide a variety of nutrients, including vitamins, minerals and soluble fiber. According to findings published in the "European Journal of Clinical Nutrition" in 2007, consumption of whole grains is associated with reduced risk for insulin resistance. Replace enriched breads, cereals, pasta, rice and snack foods with whole grain equivalents. Whole grain breads, long-grain brown rice, oats and snack foods featuring whole grain ingredients support healthy blood sugar management and overall physical health. Consume a variety of whole grains regularly to attain most benefits.

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