What Foods Improve Insulin Sensitivity?

Carol used to have insulin resistance. She battled with chronic fatigue and hunger pangs all the time. But when she switched her diet to foods that improve insulin sensitivity, she had higher energy levels, and lost about 20kg of weight.

Her hunger pangs also subsided. Above all, Carol is healthier and able to live her best possible life. Like Carol, you too can experience this transformation. Insulin resistance does not have to be a chronic condition.

You need to know the right type of foods to eat. For example, foods that improve insulin sensitivity. These foods release lower amounts of glucose into your bloodstream. They also keep blood sugar low,  improving your insulin sensitivity.

Read on to learn about these foods.

Did you know?

Insoluble fiber reduces the risk of insulin resistance and type 2 diabetes mellitus by as much as 30%?

Types of foods that improve insulin sensitivity

Foods that improve insulin sensitivity release lower amounts of sugar/glucose into your bloodstream. They digest slowly, keeping you full for longer. They also regulate the way glucose is absorbed into the bloodstream, keeping your blood sugar levels low and preventing insulin spikes.

This makes your pancreas and liver work less, giving them room to recover. Foods that improve insulin sensitivity are generally grouped into these:

Protein

Animal protein sources have no carbohydrates. This makes them a popular option for people with insulin resistance. Eggs, seafood, lean meat, and poultry are great options.

Plant protein sources typically have some carbohydrates in them. However, most of the carbohydrate comes from fiber, another food group that improves insulin sensitivity. Great sources of plant protein with high fiber and low sugar are beans and nuts. 

Fats

Not just any fat. You should  avoid trans-fats and saturated fats found in fast foods and confectionery. Healthy fat options include:

Omega-3 fatty acids

These are polyunsaturated fatty acids (PUFAs) that reduce inflammation. They also improve glucose uptake, slow down glucose release, and even hasten its breakdown.

Omega-3 fatty acids are top examples of foods that improve insulin sensitivity.  A very popular option is oily fish: sardine, salmon, and trout. Other sources are walnuts, chia seeds, flaxseeds, and edamame.

Monounsaturated fats - like polyunsaturated fatty acids, monounsaturated fatty acids (MUFAs) also increase insulin sensitivity. They do this by reducing insulin secretion and boosting glucose uptake.

In a recent study, MUAs reduced fasting glucose by 3% and reduced insulin secretion by 9.4%. A really great source of MUFAs is avocado. Other sprues include olives, almonds, cashews, and peanuts.

Fiber

There are two types of fiber: soluble and insoluble fiber. Soluble fiber is digested in the colon and releases short chain fatty acids like acetate and butyrate after digestion.

These fatty acids improve the uptake of glucose. They also support metabolism of fat in the adipose tissue. All these actions improve insulin sensitivity.

Insoluble fiber on the other hand is not readily digested. However, they promote satiety, and  regulate a steady release of glucose. All these boost insulin sensitivity.

Sources of soluble fibre include fruits and leafy vegetables. Sources of insoluble fiber include cereals (oats, millet, wheat, rye, etc), beans and nuts.

Myths about foods that improve insulin sensitivity

Myth 1: Fat causes insulin resistance

Fact 1: Healthy fats like MUFAs and PUFAs are good for improving insulin sensitivity. They reduce inflammation, improve glucose uptake, and improve glucose metabolism. These fats can reduce insulin resistance by as much as 3%.

Myth 2: All carbohydrates cause insulin resistance

Fact 2: Although fiber is a carbohydrate, it improves insulin sensitivity. For example, soluble fibre found in fruits and leafy vegetables are digested in the colon, release fatty acids, and improve gut microbiota. These combined actions improve the uptake of glucose and make fat cells responsive to insulin.

FAQs

What foods improve insulin sensitivity?

Animal protein, monounsaturated and polyunsaturated fats, fibre, legumes and nuts are great food sources for improving insulin sensitivity.

Does fat worsen insulin resistance?

No. Not all fats do. Healthy fats like monounsaturated fats and polyunsaturated fats boost insulin sensitivity.

Do carbohydrates improve insulin sensitivity?

Yes. But you must choose foods rich in fibre. Soluble and insoluble fibre improve glucose uptake and fat metabolism. In addition, a diet rich in insoluble fiber can reduce the risk of insulin resistance by 20-30%.

What you can do next

Now that you know about the many sources of foods that improve insulin sensitivity, why not work out a great menu for the week? Great ideas include

Breakfast ideas

• Swap instant oats with rolled oats. Rolled oats are not just full of protein and fiber. They do not contain additives commonly used in instant oats.

• Top porridge oats with chia/flax seeds to increase intake of omega-3 fatty acids.

• Swap margarine, chocolate spreads, and jams with organic peanut butter. Organic peanut butter is made from just peanuts, with no added salt, sugar, or palm oil. These spreads are not only low in sugar but rich in protein and fiber.

Snack ideas

• Swap chips, crisps, and cookies with crunchy vegetables like cucumbers, zucchinis, and carrots.

• For added flavour, pair your vegetables with roasted nuts/seeds: walnuts, cashew nuts, flax seeds, or pumpkin seeds.

• Swap ice-creams and full-fat yogurt with fat Greek yoghurt. This has zero fat and high amounts of protein. As a probiotic, Greek yoghurt also stimulates the growth of healthy gut bacteria for glucose and fat metabolism.

Lunch ideas

• Swap fatty meat with fatty fish. Fatty fish like salmon and trout are rich in omega-3 fatty acids. They are also quite easy to prepare: pan-seared, grilled, roasted, air-fried, or poached.

• Replace white rice with quinoa. Quinoa is a legume with high amounts of protein, fiber, and vitamin B. It is easy to prepare.

Dinner ideas

Salads made with dark green vegetables like spinach are great examples. Other vegetables include collard greens, lettuce, watercress, and broccoli.

In conclusion, you don't have to give up delicious meals. When done right, foods that boost insulin sensitivity are not only tasty, they also maintain healthy blood sugar levels, keeping you energized for the day.

References

1. Weickert, M. O. (2012). What dietary modification best improves insulin sensitivity and why? Clinical endocrinology, 77(4), 508-512.

2. Sinha, S., Haque, M., Lugova, H., & Kumar, S. (2023). The effect of omega-3 fatty acids on insulin resistance. Life, 13(6), 1322.

3. Due, A., Larsen, T. M., Hermansen, K., Stender, S., Holst, J. J., Toubro, S., ... & Astrup, A. (2008). Comparison of the effects on insulin resistance and glucose tolerance of 6-mo high-monounsaturated-fat, low-fat, and control diets. The American journal of clinical nutrition, 87(4), 855-862.

4. Weickert, M. O., & Pfeiffer, A. F. (2018). Impact of dietary fiber consumption on insulin resistance and the prevention of type 2 diabetes. The Journal of nutrition, 148(1), 7-12.