Prevention or treatment, let's move from insulin resistance to insulin sensitivity for better health.
Insulin resistance is one of the most talked-about topics in my clinical practice as a Registered Dietitian—and for good reason. It plays a major role in metabolism, weight management, energy levels, and overall health. But here’s the good news: knowledge is power. Understanding how insulin resistance affects your body gives you the tools and confidence to follow a plan that truly works for you.
Fun Facts to Start!
1 in 3 adults may have insulin resistance without realizing it.
Insulin resistance can start years before blood sugar levels become abnormal.
If you feel hungry all the time, experience energy crashes, or store weight around your midsection, insulin resistance may be affecting you!
In this month’s newsletter, we’re diving deep into what impacts your metabolism, how to prevent or reverse insulin resistance through nutrition, and practical ways to use your meals as a metabolism-boosting tool.
Quick Quiz: Is This Newsletter Relevant to You?
Do you feel hungry shortly after eating?
Do you experience frequent energy crashes?
Have you noticed increased fat around your waistline?
Do you have a family history of diabetes?
Have you been diagnosed with PCOS or struggle with hormonal imbalances?
If you answered yes to any of these, keep reading!
What Is Insulin Resistance & Why Does It Matter?
Insulin is a hormone that helps move sugar (glucose) from your blood into cells for energy. Insulin resistance means your cells don’t respond properly to insulin, leading to high blood sugar and increased fat storage.
Over time, this can contribute to:✔ Weight gain, especially around the abdomen✔ Increased inflammation, affecting metabolism and hormones✔ Higher risk for type 2 diabetes, PCOS, and heart disease
How Do You Know If You Have Insulin Resistance?
Bloodwork Signs
Fasting blood glucose: >5.5 mmol/L
A1C: >5.5%
Fasting insulin: >60 pmol/L
Triglycerides: >1.7 mmol/L
HDL cholesterol: <1.3 mmol/L (women), <1.0 mmol/L (men)
Body Composition & Symptoms
Increased central adiposity (visceral fat)
Acanthosis nigricans (dark patches on the neck, armpits, or groin)
Fatigue & brain fog, especially after meals
Frequent cravings, particularly for starchy foods and sweets
How Does Insulin Resistance Affect Your Health Goals?
Weight Gain: Insulin resistance promotes fat storage, especially in the abdominal area.
Chronic Inflammation: High insulin levels can trigger systemic inflammation.
Hunger & Cravings: Blood sugar fluctuations make you crave carbs more often.
Hormonal Imbalances: Insulin resistance is linked to PCOS, menopause symptoms, and metabolic syndrome.
Can Insulin Resistance Be Reversed?
The good news is that insulin resistance is highly reversible with the right nutrition and lifestyle habits.✔ Losing 5-10% of body weight can significantly improve insulin sensitivity.✔ Exercise (especially resistance training and cardio) makes cells more insulin-sensitive.✔ Balanced meals with protein, fibre, and healthy fats keep blood sugar stable.
THREE Nutrition Strategies to Reverse Insulin Resistance
1. Choose Low-Glycemic (Low-GI) Starch-Rich Foods
Low-GI carbs digest slowly, preventing blood sugar spikes and reducing insulin demand, which helps reverse insulin resistance and improve metabolism.
🔹 Less stress on the pancreas → Requires less insulin, preventing overproduction🔹 Stable blood sugar & hormones → Reduces cravings, supports energy & appetite control🔹 Better fat metabolism → Lower insulin levels promote fat burning over fat storage
Best Low-GI Carbs:✔️ Whole grains (quinoa, steel-cut oats, barley)✔️ Legumes (lentils, chickpeas, black beans)✔️ Root veggies (sweet potatoes, carrots, beets)✔️ Berries & apples (high in fibre, slow digestion)
Choosing low-GI starches consistently supports insulin sensitivity, hormonal balance, and long-term health.
Low-GI Starches | Low-GI Fruits |
Sweet potatoes | Berries (strawberries, blueberries, raspberries) |
Quinoa | Cherries |
Lentils | Grapefruit |
Chickpeas | Apples |
Steel-cut oats | Pears |
Barley | Plums |
Black beans | Oranges |
Brown rice | Peaches |
Whole wheat pasta | Kiwi |
Bulgur | Pomegranate seeds |
Farro | Apricots |
Wild rice | Mango (small portion) |
Sprouted grain bread | Grapes (small portion) |
Buckwheat | Nectarines |
Red lentils | Passionfruit |
2. The Plate Method for Balanced Meals
To regulate blood sugar, build your plate as follows:
🔹 ½ plate non-starchy vegetables (leafy greens, broccoli, peppers)
🔹 ¼ plate lean protein (chicken, fish, tofu, eggs)
🔹 ¼ plate low-GI starch (quinoa, sweet potatoes, lentils)
🔹 Healthy fats (avocado, nuts, olive oil)
3. How Eating Times Impact Insulin Resistance
🔹 Eat every 3-4 hours → Prevents blood sugar crashes & supports metabolic function
🔹 Have breakfast within 1-2 hours of waking → Stabilizes cortisol & insulin levels
🔹 Limit carbs in the evening → Insulin resistance increases at night due to melatonin rise
🔹 Avoid late-night snacking → High-carb foods before bed can spike blood sugar overnight
🔹 Prioritize protein, fibre & healthy fats → Keeps blood sugar stable & supports metabolism
Timing matters! Align meals with your body’s natural rhythms for better insulin sensitivity & long-term health.
Knowledge → Action; Insulin Sensitive-Friendly Recipes
Here’s an insulin-sensitive menu featuring meals and snacks with lower net carbs, at least 20-30g of protein per meal and 5-15g per snack, all designed to support hormonal balance and optimize metabolism. By putting our knowledge into action with this menu, you’ll enjoy balanced meals that are quick to assemble and super easy to prepare. Add these recipes to your list for a successful week ahead!
Meal | Recipe | Ingredients | Instructions |
Breakfast | Greek Yogurt Chia Parfait | ¾ cup Greek yogurt, 1 tbsp chia seeds, ½ cup mixed berries, 1 tbsp flaxseeds, 1 tsp cinnamon | Mix ingredients, refrigerate 30 min, and enjoy. |
Egg & Avocado Toast | 1 slice sprouted grain bread, 2 boiled eggs, ½ avocado, sea salt, chili flakes | Toast bread, spread avocado, top with eggs. | |
Lunch | Lentil Soup & Salad | 1 cup cooked lentils, ½ cup diced tomatoes, ½ cup chopped carrots, 1 cup vegetable broth, ½ tsp turmeric, ½ tsp cumin | Simmer for 20 min, serve with a side salad. |
Grilled Salmon with Quinoa & Roasted Veggies | 4 oz grilled salmon, ½ cup quinoa, 1 cup roasted zucchini and bell peppers | Grill salmon with lemon and garlic, serve with quinoa and veggies. | |
Dinner | Chicken Stir-Fry with Brown Rice | 4 oz chicken breast, 1 cup broccoli, ½ red bell pepper, ½ cup brown rice, 1 tbsp coconut aminos | Sauté chicken and veggies, mix with cooked rice. |
Turkey Meatballs with Spaghetti Squash | 5 oz ground turkey, 1 cup spaghetti squash, ½ cup marinara sauce | Bake meatballs at 375°F for 20 min, serve over spaghetti squash. | |
Snacks | Hummus & Veggies | ¼ cup hummus, 1 cup sliced cucumber, carrots, bell peppers | Dip and enjoy! |
Cottage Cheese & Walnuts | ½ cup cottage cheese, 10 walnuts, sprinkle of cinnamon | Mix and enjoy. | |
Desserts | Dark Chocolate & Almond Butter | 1 oz 85% dark chocolate, 1 tbsp almond butter | Dip and enjoy! |
Chia Pudding | ½ cup unsweetened coconut milk, 2 tbsp chia seeds, 1 tsp vanilla extract | Mix and refrigerate overnight. |
Final Thoughts
You’ve got the power to reverse insulin resistance with the right habits! Start small by adding low-GI carbs, using the plate method, and eating every 3 hours to keep your energy and blood sugar on track. Remember, small changes lead to big results—so pick one or two strategies to get started today and watch the magic happen. Let’s make this journey fun and full of wins!
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