Can Diet Regulate Insulin?
For most people, checking glucose levels is a task reserved for people with diabetes. However, every individual should be focused on keeping sugar consumption within reasonable ranges to avoid triggering insulin resistance or being diagnosed as prediabetic. Research has long since proven that diet choices have an outsized influence on sugar levels, either promoting or damaging glucose management. Still, one of the biggest hurdles for people trying to get glucose levels under control is understanding how sugars can hide in everyday foods, and how to adopt healthier eating habits to maintain stability.
What is insulin resistance?
Having insulin resistance doesn’t always mean that a person has diabetes. However, these individuals are at a higher risk of not just type 2 diabetes (T2D), but also high blood sugar and prediabetes. Specifically, insulin resistance refers to when muscle, fat, and liver cells don’t interact with insulin as expected. The metabolic condition causes glucose to build up in the bloodstream and can encourage a host of health issues such as polycystic ovarian syndrome (PCOS), fatty liver disease, and even cardiovascular disease if left unchecked. If a person is diligent, insulin resistance can be reversed through a multifaceted effort that includes exercise, weight loss, and dietary changes.
Foods to avoid
With insulin resistance, common risky foods also fall on the list for items that should be avoided. Often referred to as heavy hitters, these picks are high in glucose which can exacerbate the condition. In particular, people are urged to limit or eliminate ultra-processed foods, foods high in refined carbs and saturated fats, sugary drinks, sweet treats, and alcohol. Studies show adults shouldn’t consume more than 6% of the total caloric value per day in sugar. For women, this sum translates to 100 calories or 6 teaspoons of sugar while men shouldn’t get more than 150 calories or 9 teaspoons. This directive applies to all added sugars regardless of category.
Foods to prioritize
People working to reverse insulin resistance are often encouraged to approach grocery shopping by focusing on the perimeter of the store. In particular, whole-grain foods, fish, lean proteins, non-starchy vegetables, beans and legumes, and fruits rich in fiber are best at supporting stable blood sugar levels and avoiding spikes.
Diet plans to consider
A good diet to adopt that works for a variety of potential underlying conditions is the Mediterranean diet. Designed primarily as a plant-based meal plan that swaps red meat for fish and lean cuts, the diet also prioritizes whole foods over processed options. Likewise, the Dietary Approaches to Stop Hypertension (DASH) diet, or even shifting to a vegan or vegetarian diet, is proven to support better sugar management.
Making intentional choices
Making the switch from a diet heavy in glucose-spiking picks to an alternative option that’s shifted towards whole foods can be a difficult transition for some people. Working with a registered dietitian (RD) or physician to develop a meal plan and having the support of loved ones to take the journey together can make the process easier and turn a transition into a healthier lifestyle change.
