9 Best Foods To Help Your Insulin Resistance


What do you know about insulin? This is a hormone released by your pancreas to help control your blood sugar. When you aren’t producing enough insulin, your blood sugar levels get out of control. This leads to diabetes.

Much to our relief, there are a bunch of foods that help your insulin production. Let’s talk about 9 of them. Is broccoli a good choice? What about beans? Do I really have to drop my favorite meat products? Wait, I haven’t had oatmeal in years! We’re talking all that AND more…

1. Broccoli


We’re kicking things off with one of the healthier foods you can eat. Seriously, there’s a reason your mom told you to eat it as a kid. If you add broccoli to your daily diet, you are increasing your insulin resistance.

This is why it’s so popular among people with diabetes. When you eat broccoli, your glucose is metabolized slowly. It takes a while to digest. This prevents your blood sugar from spiking.

A study was once published showing the effects of broccoli sprouts on insulin resistance in people with type-2 diabetes. As it turned out, broccoli does a lot to increase insulin sensitivity. Not only will broccoli increase your insulin resistance, but it also packs a ton of great nutrients with countless other benefits.

Broccoli is also low in calories and carbohydrates, which keeps you from gaining weight. Another plus for diabetics.

What’s your favorite kind of vegetable? Is there a vegetable you like that other people find gross? Sound off in the comment section and start a conversation with our Bestie community…

2. Eggs


When was the last time you ate eggs by themselves? No bacon? No white bread. Just eggs. Not long ago, it wasn’t uncommon to see eggs on a list of foods you should avoid. But now, they’re seen as incredibly beneficial for people with certain health problems. One of them includes diabetes.

One large egg holds almost 7 grams of protein. Protein will keep you feeling full for a longer period of time, reducing your risk of gaining weight. It is essential for diabetics to maintain a healthy weight.

High protein foods will increase your insulin activity. A couple of eggs with breakfast should be more than enough to keep your stomach satisfied.

3. Beans


Beans are an amazing source of fiber. They will raise your blood sugar levels pretty slowly, rather than having it skyrocket. This is a really huge benefit for people with insulin resistance. Think about this…

One cup of kidney beans holds about 11 grams of dietary fiber. That’s almost 40% of your daily recommended intake. Foods that are high in fiber are an ideal choice for people suffering from insulin resistance.

The only problem with kidney beans is that they are high in carbs. This is something you don’t want if you are at risk of diabetes. In this case, you might want to go with lima, pinto, or black beans instead. On top of good fiber, beans also provide a ton of protein.

Not to mention iron and potassium. Aside from carrying some heavy sodium, a cup of beans is generally known to be low calorie.

4. Turkey


We’re talking about another high protein meal here, so buckle up. If you’re looking for a meat that can lower your insulin resistance, look no further than the mighty turkey bird.

Meats containing protein are crucial for diabetics looking to watch their weight. A three-ounce serving of turkey breast meat is about 90 calories. In that, you have little to no carbs, limited fat, and a whopping 15 grams of protein!

People at risk of diabetes are likely to maintain a healthy weight if they stick to this meat. In exchange, it’s smart to cut back on pork and beef. While they do often carry lots of protein, these meats are a little higher in fat and sodium and aren’t as healthy. Especially when your body’s struggling with insulin production and weight.

5. Salmon


If you’re trying to watch your insulin production, make it a basic rule to watch the kinds of meat you’re eating. But the good news is you generally can’t go wrong with fish. If you’re used to eating fatty, sugary snacks as meals, eating salmon is going to be a hard left.

A 4 ounce serving of boneless salmon is low calorie, low sodium, and relatively low in fat. What this serving does pack is a lot of protein. The same amount of salmon holds nearly 25 grams. This protein is more than enough to keep your stomach satisfied for a while, preventing your weight from skyrocketing.

The level of omega-3 fatty acids in salmon will also reduce your risk of heart disease. This is another big concern among those with diabetes. It will also have a positive effect on your insulin activity, keeping your blood sugar at bay.

6. Oatmeal


Oatmeal is one of the tastiest morning breakfasts you can make for yourself. It also does quite a bit against insulin resistance. People suffering from diabetes are often suggested to add oatmeal to their regular diet.

A cup of morning oatmeal holds about 4 grams of dietary fiber. That’s over 13% of your daily recommended intake. This high fiber content will help you regulate your blood sugar level.

Oatmeal is even shown to reduce the need for insulin injections in diabetics. That is if you’re not eating high-carb, fatty foods along with it. This means cutting things like toast and bacon.

The fiber also makes the digestive process easier. Eating a good bowl of oatmeal for breakfast might keep you from overeating during lunch. This will allow diabetics to maintain a healthy weight.

7. Chicken


If you’re looking for a healthy meat that isn’t turkey, chicken might be the proper alternative for you. I don’t think there’s a meat lover out there that doesn’t appreciate eating it. If you’re at risk of diabetes, it really can be a lifesaver.

Chicken is said to cause a spike in insulin, keeping your blood sugar under control. It will also contribute to a healthy weight. A serving of chicken can be extremely filling. Take chicken breast for example. It holds a relatively low amount of fat and almost zero carbs. Eating chicken breast means you’ve hit the protein jackpot.

Half a small chicken breast carries 25 grams of protein. If you ask me, that’s the perfect post-oatmeal lunch to eat. Although I would suggest you peel off the skin before eating the chicken.

Poultry skin tends to have a lot of fat. This is something diabetics might want to avoid. That’s enough meat for one list. If you feel like your stomach isn’t fully satisfied after eating that chicken, here’s a snack you can munch on.

8. Almonds


This one is pretty quick and simple. Most of us have eaten almonds while on the go. It’s something you can have if you don’t have enough time to stop and eat. If you are at risk of diabetes.You don’t want to exhaust yourself. Almonds regulate your blood sugar level and help prevent it from rising.

One study found that people with prediabetes who eat 2 ounces of almonds each day have higher levels of insulin sensitivity. Another good thing is that almonds are generally low in calories. Just a single regular almond is about 7 calories. Just make sure not to overeat, because those calories will begin to add up.

Almonds are also high in fiber. Just one carries about 1% of your daily intake. Eating 20 or 30 almonds will give you your fair share of fiber in one sitting.

9. Olive Oils


I bet you weren’t expecting to see this one on the list. Believe it or not, olive oil isn’t just something you add to your recipes for no reason. It has amazing health benefits. Putting extra virgin olive oil in your diet is known to increase insulin sensitivity and improve resistance. This will boost your confidence…

Research has pointed towards olive oil decreasing your chances of type-2 diabetes by over 40%! This study was conducted on hundreds of subjects. Of those people, 418 of them reported following a Mediterranean diet.

Olive oil can also reduce your risk of heart disease. If you’re a diabetic, this is something you will appreciate. Olive oil for a time was associated with intense weight gain. This has been debunked in recent years.

More studies have revealed that diets rich in olive oil, like the Mediterranean diet, will affect your body weight in a positive way. If I were you, the next time you’re cooking something from home, add a bit of olive oil. Your insulin production will surely improve.

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