Start saving upto 75% on your prescription Click here to download your card

Diabetes Diet
  • Posted On: February 28, 2023
  • By: admin
  • Share:

What Diet To Follow For Insulin Resistance, And Which One To Avoid To Improve Symptoms Of Diabetes

When you eat, your body breaks down food into glucose, which serves as a signal for the pancreas to release insulin hormone. With the help of insulin, your body becomes capable of using glucose as energy, or directs it to your liver or muscles. Insulin resistance happens when your body cells do not respond to the insulin, so your body won’t be able to use glucose in your blood as energy. This leads to an increased level of glucose level in your bloodstream, and its consistently high level in your bloodstream may lead to prediabetes, and eventually to Type 2 diabetes. However, by using diet for insulin resistance, and doing the right exercises, you can reverse the condition.


There is not a one size fits all diet for insulin resistance but by consuming whole, nutrient-dense foods that are low in glycemic index, you can improve prediabetes and insulin resistance. The key to reversing diabetes resistance is to make changes that you can stick to it. So, it is important to stick to a diet for insulin resistance that you can maintain for long-term. Mediterranean diet or DASH diet can be easier to stick to than restrictive diet foods like keto or paleo.

Consuming the types of foods below as the diet for insulin resistance can help you reverse your diabetes.

Whole grains: Whole grains like oats, barley, quinoa, millets, and rye can help as these are low on glycemic index and reduce the risk of developing diabetes and heart diseases.

Beans and legumes: Consume soybeans, chickpeas, and lentils, these have been observed to slow the raised blood sugar, and improve fasting glucose levels in the people with Type 2 diabetes.

Lean protein: Combining lean protein diet with exercise can improve insulin sensitivity, and decrease inflammation and fat mass.

Fruits: Make high-fiber fruits, such as berries, bananas, peaches, kiwis, and pears as a vital part of your diet for insulin resistance. A meta-analysis test of high-fiber fruits has found that these fruits help in glycemic control and insulin resistance.

Non-starchy vegetables: Non-starchy vegetables like leafy greens, eggplant, asparagus, and mushrooms are lower in carbohydrates. When eaten in small quantities, these increase insulin sensitivity and reduce the risk of Type 2 diabetes.

Healthy fats: Consume monounsaturated fats like nuts, olive oil, and avocado oil to improve your insulin sensitivity.

Food to avoid

If you want to reverse diabetes, or improve your insulin resistance, you should avoid below foods:

Sweetened drinks: Sugary drinks like sodas, lemonades, and sweet teas have been observed to be linked to increased risks of prediabetes and Type 2 diabetes.

Processed sugars: When you eat products with processed sugars, like gum, candy, and packaged sauces, your pancreas releases insulin just as it would for regular sugar, and eventually lead to insulin resistance.

Refined grains: These include foods like white bread, white rice, and cereals, that cause blood sugar to spike and then crash. On the other hand, consuming whole grain foods will take longer to digest, and resist sugar rollercoaster.

Dairy products: You need not eliminate all dairy products like cheese, milk, and yogurt, but eating them in moderation will help in insulin resistance.

Saturated and trans fats: Instead of consuming items rich in trans fats, like butter, cakes, processed meats, frozen foods, and microwave popcorn, consume homemade healthier alternatives.

Alcohol: While alcohol might not affect insulin sensitivity, the food you consume while drinking could adversely impact your insulin resistance.

Healthy lifestyle changes like exercises, combined with a healthy diet for insulin resistance, can help in insulin resistance. Working out can also help reduce body weight which is a risk factor for insulin resistance. Maintaining a healthy weight can help improve insulin resistance.


If you experience some symptoms, like frequent urination, blurred vision, increased feeling of hunger or thirst, tingling or numbness in feet or hands, unintended weight loss, or sores that aren’t healing, you should see a doctor. While there are no specific medications for insulin resistance, some common medications like Metformin, Thiazolidinediones, and Tirzepatide may help.

EzRx medications free card to save up to 80% on prescription medication costs

If you need long-term medication for diabetes or other chronic diseases, like heart diseases, kidney diseases, lung diseases, cancer, or other diseases, the cost may become prohibitive for you, especially when long-term treatment is needed. EzRx medications savings card allows you to save up to 75% on the retail price of all your prescription medications. The medications savings card can be used at over 65,000 network pharmacies all over the USA, including brand name chains such as CVS, Target, RiteAid, Walgreens, and Safeway.

The card is offered free of cost to all irrespective of age, income, health status, etc. The prescription savings card can be used even if you have insurance as it works independently of insurance and can be used to save on medication costs for all medicines that are excluded from your health plan, or for which you have to pay high out-of-pocket expenses. The card can be used by you and your entire family for an unlimited number of fills and refills. The card is offered free of cost to all, with no upfront costs or renewal charges.

What Diet To Follow For Insulin Resistance, And Which One To Avoid To Improve Symptoms Of Diabetes

Disclaimer: The information and content posted on this website is intended for informational purposes only and is not intended to be used as a replacement for medical advice. Always seek medical advice from a medical professional for diagnosis or treatment, including before embarking on and/or changing any prescription medication or for specific medical advice related to your medical history.

Click here to download your card