Carbohydrates are the body’s main source of energy. They’re found in foods like fruits, vegetables, grains, and dairy products. And while they raise your blood sugar, carbs aren’t the enemy of insulin resistance.
Of course, not all carbohydrates are created equal. Some foods, such as those containing added sugars, should be limited, while others play an important role in a balanced diet.
We asked registered dietitians what carbs they recommend for people with insulin resistance. Here’s what’s on their list.
What is insulin resistance?
Insulin resistance is a condition in which the body’s cells don’t respond effectively to insulin, a hormone produced by the pancreas that helps regulate blood sugar. When cells are resistant to insulin, the pancreas produces more of this hormone to help glucose enter the cells. Over time, this can lead to high blood sugar levels and progress to type 2 diabetes.
Managing insulin resistance often involves lifestyle changes such as increased physical activity, eating a balanced diet with the right carbohydrates, and sometimes medication, but treatment plans vary from person to person.
Insulin resistance is a concern because it is a major risk factor for several serious diseases, including type 2 diabetes, high blood pressure, abnormal cholesterol levels, and increased visceral fat, which is linked to inflammation. These problems contribute to the development of metabolic syndrome, a group of diseases that increase the risk of heart disease, stroke, and type 2 diabetes. Early detection and management of insulin resistance is essential to prevent progression and health problems associated with this disease.
Why Carbohydrates Are Important in Insulin Resistance
Carbohydrates play a vital role in maintaining a balanced diet and overall good health. They are the body’s primary source of energy, fueling everything from daily activities to intense workouts. Carbohydrates are broken down into glucose, which is then absorbed into the bloodstream and transported to cells for energy. This process is particularly important for maintaining optimal functioning of our brain and muscles.
However, the type and amount of carbohydrates consumed can have a significant impact on insulin resistance. Refined carbohydrates, such as sugary snacks and white bread, can cause rapid spikes and falls in blood sugar, exacerbating insulin resistance. In contrast, complex carbohydrates, found in vegetables, fruits, legumes and whole grains, release glucose more slowly and more regularly, helping to maintain stable blood sugar levels, thanks to their fiber content.
Top 5 Carbs for Insulin Resistance
1. Barley
It’s time to reexamine barley. “Barley is one of the most underrated whole grains when it comes to blood sugar control and insulin resistance,” says Melissa Azzaro, a registered dietitian and owner of The Hormone Dietitian. “Barley contains a type of soluble fiber called beta-glucan, which has been shown to lower blood sugar,” she explains. (Beta-glucan is also found in oats.)
Additionally, barley promotes feelings of fullness and may aid in weight management due to the fiber it provides, which is an important factor in managing insulin resistance. Enjoying a hearty bean and barley soup can make it easier to incorporate barley into your diet.
2. Quinoa
Quinoa is often considered a superfood and is particularly beneficial for those with insulin resistance. Often classified as a whole grain, quinoa is technically a seed. It is a source of dietary fiber, which helps regulate blood sugar by slowing down the digestion process and preventing insulin spikes. Additionally, quinoa contains essential amino acids and nutrients like magnesium, which may play a crucial role in insulin secretion and function. Studies have shown that eating low-glycemic, high-fiber foods can significantly improve insulin sensitivity and help manage blood sugar levels. The glycemic index can be a helpful tool if you’re trying to determine which foods may cause blood sugar spikes. Opting for low-glycemic foods more often than high-glycemic foods can help improve and stabilize blood sugar levels.
Quinoa is also incredibly versatile, says Jess DeGore, RD, CDCES, owner of Jess Nutrition. Quinoa can be part of breakfast, lunch, or dinner in place of other grains like oats, rice, and more. Start with this Cinnamon Quinoa Breakfast Bowl or Quinoa Avocado Salad.
3. Berries
Berries are widely recognized for their potential benefits in managing insulin resistance. Studies have shown that berries, such as blueberries, strawberries, and raspberries, are rich in polyphenols, which have been linked to improved insulin sensitivity. Research suggests that eating 150 grams (1 cup) of blueberries daily for six weeks was associated with up to a 28% improvement in insulin sensitivity in people with insulin resistance who were considered obese. Berries contain anthocyanins, antioxidants that reduce oxidative stress and inflammation, both of which are linked to insulin resistance.
Additionally, “blueberries, raspberries, strawberries, and blackberries are all great sources of fiber, vitamins, and other health-promoting nutrients,” says Vanessa Imus, MS, RDN, owner of Integrated Nutrition. Yes, berries are fruits, and they’re a natural source of sugar. However, that sugar comes wrapped in a fiber-rich package. “Fiber is a great way to balance blood sugar because it slows down the rate at which food is digested. While fiber counts as a carbohydrate, it doesn’t break down completely into sugar like other carbohydrates do,” Imus says.
4. Beans
Beans are beneficial for managing insulin resistance because they are high in fiber. “While beans are often thought of as a vegan or vegetarian protein food, they are also a good source of carbohydrates,” says Sarah Anzlovar, MS, RDN, a certified intuitive eating coach. “Beans are a source of fiber and protein, which slow down the rate at which carbohydrates are digested. This gives your body the energy it needs from carbohydrates without overloading it with a glucose surge,” she adds. Eating legumes (like beans) daily has also been shown to reduce hemoglobin A1C levels, a key marker of blood sugar control. Our No-Cook White Bean and Spinach Caprese Salad is packed with beans and provides 5 grams of fiber and 14 grams of protein per serving.
5. Sweet potatoes
Sweet potatoes are often recommended for managing insulin resistance because of their low glycemic index. These sweet potatoes are a source of dietary fiber, especially soluble fiber, which helps slow the absorption of sugars and prevent blood sugar spikes. Try our Sweet Potato and Cauliflower Rice Bowl for a satisfying way to enjoy sweet potatoes. Pro tip: Eat the skins of the potatoes to maximize your fiber intake.
The essential
Choosing the best carbohydrates to manage insulin resistance is all about knowing what to look for. Incorporating whole grains, legumes, and fiber-rich vegetables and fruits, such as barley and berries, can help stabilize blood sugar levels and improve overall insulin sensitivity.
It’s important to remember that managing insulin resistance requires a holistic approach that considers diet and lifestyle as a whole. No single food can reverse insulin resistance or, conversely, cause the development of type 2 diabetes. Incorporating regular physical activity, maintaining a healthy weight, and managing stress levels are all essential components of a comprehensive strategy to improve insulin sensitivity. Additionally, adequate sleep and proper hydration also support metabolic health. By taking a balanced and thoughtful approach, you can make significant progress in managing insulin resistance and promoting long-term wellness.