How to Avoid Insulin Resistance

What is insulin resistance?

Insulin resistance occurs when cells in your body do not respond well to insulin. Insulin is produced by the pancreas and helps move glucose from the blood into cells, where it is used for energy. If you have insulin resistance, your pancreas must produce greater amounts of insulin to help maintain normal blood glucose levels.

Eating foods that raise your blood sugar triggers the pancreas to release insulin to absorb the sugars. Consuming large amounts of foods that raise blood sugar puts a lot of stress on the pancreas. Over time, this extra stress can worsen your insulin resistance and your condition may progress to Type 2 diabetes.

How to avoid insulin resistance?

“Following a diet lower in refined or simple carbohydrates can help your body better manage sugar levels and may improve your insulin resistance,” says Shelby Hoskins, MS, RD, LMNT, CDCES, Nebraska Medicine diabetes educator and registered dietitian.

This can be achieved by eating a more balanced diet that includes a mix of choices from different food groups, such as fruits and vegetables, whole grains, beans and legumes and healthy dairy and fats. “This will help you digest your food slower, resulting in a slower, steadier rise in blood sugars and more sustained energy levels,” notes Hoskins.

Another trick to slow the rise in blood sugars is to pair a carbohydrate source with protein or a healthy fat. For example, pair an apple with peanut butter or tahini with whole grain crackers with cheese, or a banana with almonds.

While you do not need to eliminate any foods from your diet completely, the key is to be aware of how certain foods affect your blood sugar levels and how to balance or offset those with other food choices, says Hoskins.