What is the Insulin Resistance Diet? – How This Diet Works

When it comes to diabetes prevention, your diet can make a difference. And if you already have one, a diet change can help you manage it better. The right mix of foods keeps your blood glucose and insulin under control. If you have insulin resistance, that balance gets worse. What Is The Insulin Resistance Diet?

Why is the Insulin Resistance Diet Important?

Insulin Resistance

It is harder for your body to burn food to get energy. And when too much sugar is build up in your bloodstream, you may be on your way to type 2 prediabetes or diabetes. And that could lead you to a diet with insulin resistance.

Choosing to eat snacks and healthy meals while adjusting good eating habits is often considered one of the critical aspects of a healthy lifestyle. This viewpoint is shared by healthcare experts and dietitians who prescribe the consumption of healthy meals in the pursuit of health and wellness.

Also, this practice is also one of the ways by which we can avoid insulin resistance; or if we already have the condition, we can manage it better through the insulin resistance diet. It can make a difference with your diabetes.

The insulin resistance diet is a specialized diet that can be easily followed up, not only by people with health problems. It is instead, a good habit for people who want to live a healthy life. This type of plan differs from other plan programs; it is categorically different from the fad diets that claim to strive for weight loss and fat by drastic dietary restrictions.

An insulin resistance diet primarily restricts the use of sweets, cookies, ice cream, pastries, and other similar foods. Because insulin resistance stems from these unhealthy food choices, the diet plan for insulin-resistant people limits the consumption of those mentioned above. This diet offers fruits, vegetables, lean meats, and whole grains. These food choices have unrefined and non-starchy carbohydrates, less fat and contain lean protein components.

Diet Program

For people who are interested in this diet, remember that a diet program for insulin resistance does not promise to lose weight, but has long-term benefits for health and well-being.

Shedding off the excess fat is only a quarter of the benefits that would come should an individual decide to follow this type of diet.

Following this type of diet program may be too drastic for those people who are not used to a healthy way of life. My advice for these people is to make the change very gradual.

If the diet is adjusted without appropriate stimulation, the body may not meet its goals to control insulin resistance. But again, if the diet is completely skipped, insulin resistance will not only be poorly managed, but diabetes will also occur.

What Is Insulin Resistance?

Let me quickly explain the meaning of insulin resistance for your better understanding. When some cells of the human body are unable to respond to insulin wholly and adequately, the cells are said to be affected by insulin resistance.

This is a disease in which the human body is not able to take up the insulin thus and adequately, glucose is not broken down in our body, and the body does not deal with the sugar well. Since insulin is not taken up by the body, this may lead to the accumulation of a large amount of insulin in the blood, which further complexes the situation. This situation is known as hyperinsulinemia.

Various Causes of IR

The causes of “IR” could be many, and it is difficult to be sure which one is applicable to which person. Generally, like many other diseases, this could also be passed over generations. It means that if anyone of your family members has suffered from “IR” in the past, you are more likely to catch the disorder than the one who has no family history of “IR.”

Exercise Class

Moreover, physical activity is important for avoiding this disease as this would make the cells more active. Obesity is yet another factor leading to insulin resistance in the body cells.

Problems Associated with IR

Obesity is the most visible effect of insulin resistance. Not only abdominal obesity, but a weight gain in general, all over your body, is observed, that too, at a rapid pace. Blood pressure going high and increased cholesterol level is another significant problem associated with “IR.” This disorder also causes diabetes. And, last, but not the least, “IR” might add to the heart diseases as well. This means that cardiological diseases can also be observed in the “IR” patients.

How to Manage Insulin Resistance

Once you are diagnosed to be insulin resistant, it is very important to manage the disorder as carelessness might result in more dangerous outcomes, and the conditions may worsen. There are generally two ways for managing insulin resistance, either you reduce the need for insulin, or, the second option; you may increase the response of body cells towards the insulin.

The most common factor that needs to be followed while curing or managing any health-related disorder is to modify your lifestyle. The diet is the most important factor. Including those food items which have low glycemic index is necessary as it would require less insulin to absorb a low level of glucose and hence less insulin needs to be secreted by the body.

Further, since body weight is an important factor, in case you have high body weight and you are obese, you need to exercise a lot and include it in your daily lifestyle so that it becomes a habit and overweight could be managed.

As mentioned earlier, the people having genetic background of insulin resistance are more likely to suffer from the disorder; hence, they should take care of themselves more than the other people.

Benefits of an Insulin Resistance Diet

Low insulin sensitivity is the precursor to more severe diseases such as diabetes and an important part of Syndrome X, a group of diseases that all increase the risk of developing diabetes, stroke or heart disease.  This situation in itself is also worrying because it feeds itself. If you are insulin-resistant or insulin-insensitive, your body needs the more to metabolize blood glucose and moderate your blood sugar levels.

This disease feeds itself because these high levels of blood glucose make you listless and you move less quickly or even remain active during the day. Unfortunately, you must remain active and train regularly to reverse the insulin resistance.

The insulin resistance diet is, in fact, a tool that people with insulin resistance can use to help reverse the trend. It is known that the best treatment for this disease is to break the vicious circle of decline by exercising and losing weight, but your diet helps to feed the lethargy that makes movement difficult.

If you succeed in switching from a friendly diet to insulin, you increase your chances of combating the underlying disease.

Healthy Food

The advantages of an insulin resistance diet are very easy and straight forward. The diet restricts food that causes blood sugar spores so that you can maintain a sufficiently high energy level to undo insulin sensitivity problems with exercise and weight loss.

The insulin-based diet also contributes to weight loss because it replaces empty calories with nutritious calories. Instead of eating snacks and refined sugars, you eat healthy food instead.

The insulin resistance medium is not just for those who try to reverse the resistance levels. If you are looking to lose blood pressure and lose weight or want more energy to train, then this diet is for you. This will help you find the results you are looking for and enable you to live longer and healthier.

How to Develop an Insulin Resistance Diet

This subject matter may not be a familiar topic to most of you. When do I speak on this subject of insulin resistance I always get asked what we should eat? Well, I am going to provide that information to all of you in this article which is called how to develop an insulin resistance diet.

There are types of foods that you will digest nice and slow. This will keep your blood sugar spikes in check. But I bet if you are honest that you do not eat many of them, let alone know what they are.

When was the last time you had whole wheat pasta, some barley, or some beans on your plate? They are what will keep your sugar spikes in check, and you know you do not eat much of them if any at all. The same thing goes for legumes, chickpeas, soybeans or lentils. When was the last time you saw any of them on your plate? Get to know them today.

But fortunately, many of you have gotten the message about whole grain cereals. You are now choosing higher fiber brands, and that is good. Some studies show that people who consume the whole grain cereal fiber are less likely to have insulin resistance than those who eat the least.

You need to start by making sure your morning cereal contains at least five grams of fiber per serving. Secondly, make your sandwiches with your whole grain bread. Make sure the label on the package says “whole.” This food tastes good, why resist it?

Normalize Your Body’s Daily Activities With An Insulin Resistance Diet


To be healthy should not be something like an option for you nor a choice to make whenever you are up to it, but instead, it should be a must that needs to be incorporated in your daily routines.

To be healthy means having a balanced diet which is eating foods that have fewer fats, oil, and sugar; eating moderately on animal foods, nuts, and dried beans; eating more of fruits and vegetables, and of course, eating just enough of rice and other carbs.

Couple these with plenty of water and fruit juices and you will be on the healthy side of the globe.

Leading a healthy lifestyle denotes that you are away to free from illnesses that often strike people who are practicing a poor lifestyle. But then, there are cases that no matter how healthy you may be living and how pious you are in sticking to consuming only balance meals or have even shifted to a vegetarian, there are times that some health issues will occur; illnesses that are beyond your ability to control.

Health problems are often caused by how one’s lifestyle is lead. Having a poor one merits most cases. On the other hand, some are caused by biochemical or genetic factors. This means that what medical condition you may have might be something that’s within the family, something that you may have inherited or had been passed on. To cite one is insulin resistance syndrome.

Insulin resistance is a medical condition wherein the cells of the body are becoming resistant to insulin’s effects which means the typical response is reduced. When the response level is reduced, the pancreas thinks that it’s beta cells have inadequately produce insulin, the hormone essential to the body as it regulates the amount of glucose in the blood and helps turn sugar into energy. Under production to none or lack of it will result in type 2 diabetes.

For those that are already under this medical condition, there are advised to follow a certain insulin resistance diet plan, which will help them treat the syndrome. The plan includes following an insulin resistance diet menu, which they should religiously follow until they have reached the safe side or until they are treated.

Going through this insulin resistant diet program has a lot of advantages for you to make the most of. Like bringing your weight down, gaining control of your cravings and appetite, sugar level will be more stable, being able to stay far from the risk of having diabetes and lessen abdominal fat and a lot more.

When all of these will be achieved, you are then sure that all the activities that your body is used to having will be back and everything will be in their normal state again.

Following an insulin resistant diet helps a lot in getting yourself to do normal activities. It is also an advantage to you as a treatment for insulin resistance should you are under this medical condition.

Final Thoughts

Now you have the answer to the question, “What Is The Insulin Resistance Diet?” You now know what it is, what you must do and do your best to follow the insulin resistance diet so that you are as healthy as you can be.

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Home » Dieting » What is the Insulin Resistance Diet? – How This Diet Works

Rob Sciubba

Rob Sciubba - Founder of NaturalWaystoLowerBloodSugar.com

Rob is an blogger who has type 2 diabetes and wants to spread the word treating diabetes. For the past 3 years he has provided valuable information about diabetes and lowering blood sugars and continues to offer additional ways to treat diabetes.

If you’re serious about treating your diabetes and lowering your blood sugars the natural ways, then you will learn from his website.

20 thoughts on “What is the Insulin Resistance Diet? – How This Diet Works”

  1. I like how you say jumping on a diet like this can be drastic, its actually it is because you are restricting foods that you used to eat. That’s why in my experience doing Macros have worked for me because I can balance or alter my quality of the food that I take , another perspective that helps me that I founded recently because I had to dehydrate from a boxing match, and restrict my liquid intake, it forced me to think food that had water in it. If you think about it this little perspective can change a lot because most of the unhealthy food doesn’t have water on it, this really gave me the advantage to stay true to a better healthy diet. Hope that my perspective helps. 

    • Hi Erick,

      Sometimes almost any diet can be a shock to your body. Let’s face it, you’re used to eating a certain way.

      Whether it’s good or bad, it affects you when you make a change.

      And you’re right. Healthy foods do contain water such as fruits and vegetables.

      The insulin resistance diet may be a shell shocker for your body, but it’s one that your body needs and can adapt to when you’re used to eating the unhealthy way.

      For folks with type 2 diabetes, it can have very positive affects in the long run!

      Thank you for your insight 🙂

  2. This is a really great article! I definitely am predisposed to diabetes and I am constantly feeling like it’s harder for my body to burn food to get energy. I know my Doctor has recommended Insulin resistance diet in the past, but I can’t say NO to certain foods, I guess from the standpoint of the fact that most Insulin diets restrict the use of sweets, cookies, ice cream, pastries, and other similar foods, it could be a worthwhile venture to improve my health and avoid causing low energy levels. So yeah, I will embrace this and thanks so much for writing about it. You’re one of a kind!

    • Hey Marshall 🙂

      Thank you! There are many diets out there today but this is made for folks with type 2 diabetes.

      Sugar is toxic and your body needs to follow a diet like the insulin resistance diet.

      It is so hard to change from eating all the foods that you’re used to eat, especially when they are loaded with sugar and aren’t good for you.

      We’ve got to get a hold of diabetes and conquer it once and for all!

      Thank you for your comments 🙂

  3. Lots of information here on healthy living.A great read for anyone who is wanting to live a healthy lifestyle. I know it is more focused on diabetes and I don’t suffer from this but I have friends who do and I’ll be sharing this info with them 

    Keep up the great work


    • Hey Paul 🙂

      An insulin resistance diet is a must for anyone with type 2 diabetes.

      Diabetes really must be controlled and this is one of the best ways to do it.

      Knowing what you really should and shouldn’t be eating is the basis for controlling your diabetes.

      It would be great if you could share this with as many people as possible. We really need to get a hold on diabetes!

      Thank you for sharing 🙂

  4. I’m glad I found this article. Having a grandfather who died from diabetes, I always look at ways to ensure that my health stays strong. I would like to keep my blood sugar low so that I don’t develop diabetes myself. Is it ever too early to start being concerned with this?

    • Hi Eric,

      The insulin diet is awesome for people with diabetes. Food is medicine and the right foods can treat diabetes well.

      It’s important to control your blood sugars and the insulin resistance diet can help do just that.

      It’s a good thing that you don’t have diabetes. 

      In answer to your question: It’s never too early to be concerned about diabetes.

      Always have your blood work done and stay on top of your health!

      Thank you for your comments 🙂

  5. Thanks for this educative post, I was browsing through the net and came across this post, a friend of mine is diagnosed with diabetes and was advised to you’ll eat less unhealthy fat, sugar, meats, and processed starches, and more vegetables, fruits, whole grains, fish, and lean poultry. Does this also help in fighting the insulin resistance? 

    • Hi Seun,

      I’m glad that you found it too! I wanted to provide the best information I could about the insulin resistance diet.

      It’s sad how many cases of diabetes there are and more developing constantly.

      If all the unhealthy foods were banished, we would be a much healthier society for sure.

      But since that isn’t going to happen, we have to rely on ourselves to make the healthy choices.

      And of course the fruits, vegetables, and other healthy foods are going to help insulin resistance for sure!

      Thanks for stopping by! I appreciate it 🙂

  6. Dear Rob,

    Thanks again for another helpful and informative post with loads of valuable information.

    May I congratulate you on your persistence in providing helpful post on solving people problem and providing them with a solution. Any man who devotes that much time must of necessity make discoveries of great value to others.

    My father-in-law and few of my friends are having diabetes and I often share your post to them and they are finding more value from your post. You not only discussed the causes and problems but you provided with the solution.

    Thanks a lot for the advice on the diet and everyone needs to follow it for a healthy living.

    Wishing you great success!


    • Hey Paul 🙂

      You’re welcome! The more information I provide to folks with diabetes the better I feel.

      Insulin resistance is a huge problem for diabetics. This diet can really help if followed.

      I’m elated that you are sharing this with your friends and family.

      Let’s try everything we can to treat, control, and eradicate diabetes!

      Thank you for stopping by and the best of health to you Paul! 🙂

  7. This is a great review of what the insulin resistance diet is. I learned a lot reading through it, but it was not what I had in mind when I stumbled upon your site.

    My goal was to find some good meals that would fit my needed diet. Do you have any good resources with some recipe ideas?


    • Hi Nate,

      Insulin resistance is always the biggest issue when it comes to diabetes.

      When we are eating the right foods it makes all the difference in the world.

      This diet will help with diabetes and your overall health.

      I have some excellent recipes on my website that are low-carb and great for diabetes.

      Give them a try and let me know what you think!

      Thank you for your thoughts!

  8. Very helpful article, thank you. I am not diabetic but I want to stay healthy, because I still believe in the old saying that “Health is Wealth.” And that is why I always look up for ways to do just that.

    This post on insulin resistance diet really got my attention. I know a thing or two about insulin but I have not actually heard about this particular diet. I am not totally against sweets as I sometimes indulge myself with chocolates and ice cream so I wonder if this restriction is only for known diabetics or even for healthy people. Do you recommend those who could be at risk of developing diabetes in the later stages of their lives to go on an insulin resistant diet?

    • Hey Alice 🙂

      First of all,thank you! Happy that you’re healthy and not a diabetic! Stay that way!

      And you’re right that health is wealth. I totally agree. An insulin resistance is very beneficial when you’re a diabetic.

      The sugary foods are not good, especially when you’re a diabetic.

      But I will say that if you’re at risk of developing this horrid disease, you should eat the healthy foods on the diet and most definitely avoid sugar and carbs because they are toxic!

      Thank you for sharing your views! 🙂

  9. Hi, I have read your article carefully, I found it very helpful article about natural ways to lower blood sugar and people who have diabetes and looking to get natural solution to control their blood sugar. Tthis article will very much helpful for them. Thank you so much for writing this article.

    • Hey Abdullah,

      When you have diabetes, following an insulin resistance diet is a smart way of turning things around.

      This diet of healthy fruits and vegetables is exactly what diabetics need to be following.

      Food is medicine, not the medications that are prescribed for us.

      Insulin resistance is a huge problem for diabetics. This diet will change that!

      Thank you for your thoughts! 🙂

  10. Great information on Insulin Resistance diet. You are right, Insulin Resistance diet is good for everyone who wants to live healthy.  We should have a diet plan that includes fruits, vegetables, whole grains and lean meats. We should avoid canned drinks that has high amount of sugars.I agree with you that it is not easy for many people to follow this type of diet. Thank you for the detailed information.

    • Hey Christine 🙂

      Insulin resistance is a huge factor with diabetes. Following an insulin resistance diet can really turn things around for folks with diabetes.

      It’s simple common sense that we should be eating healthy foods such as fruits and vegetables. If we all ate this way in the beginning, we wouldn’t have diabetes to worry about.

      Sodas and soft drinks are terrible and water should be the main drink in our lives!

      Everyone should look into the insulin resistance diet and give it a try. You have nothing to lose except diabetes.

      Thank you for your insight!


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