Insulin Resistance: Managing Blood Sugar Through Diet and Supplements
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Happy New Year, health enthusiasts! As we step into 2025, many of us are focusing on our health and well-being with renewed determination. While resolutions often centre around weight loss and better eating habits, understanding the role of insulin resistance could be the key to achieving your health goals this year. Insulin Resistance has become a hot topic lately. And as we welcome in a new year, what better time than now to consider the impact insulin resistance has on our health goals (and waistline).
We’ll first consider what insulin resistance is and how it develops. Then we’ll dive into the good stuff - diet, supplements, and lifestyle factors that can combat this growing concern.
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What is Insulin Resistance?
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Insulin resistance now affects millions of people worldwide. It’s a complex physiological condition that occurs when cells in the body’s muscles, fat, and liver no longer respond well to insulin.
As the body’s cells become less responsive to insulin, the normal processes of how the body uses glucose no longer work. Glucose cannot easily enter these cells, so it begins to accumulate in the bloodstream. High levels of glucose (sugar) in the blood, cause the pancreas to compensate by producing more insulin to overcome the cells’ weak response. This leads to a state of hyperinsulinemia, where high levels of insulin circulate in the blood.
Insulin is a crucial hormone that helps cells absorb glucose from the bloodstream where it can be used for energy. So proper levels of insulin are important.
Under normal circumstances, sugars from the food we eat enter the bloodstream. The pancreas then releases insulin in response to the increased blood sugar levels. Insulin acts as a “key” to let glucose enter the cells, where it is used for energy or stored for later. This entire process helps maintain blood glucose levels within a healthy range.
But, with insulin resistance, cells become less responsive to insulin, making it harder for the body to regulate blood sugar levels. The pancreas may eventually struggle to produce enough insulin to maintain normal blood glucose levels, leading to chronically elevated blood sugar levels and more and more insulin circulating in the blood.
Over time, various health complications can result. The most common are pre-diabetes and ultimately, type 2 diabetes.
Insulin resistance is also associated with other health issues, including metabolic syndrome, nonalcoholic fatty liver disease, and an increased risk of cardiovascular disease.
Everyone is susceptible to the effects of insulin resistance, especially as we age.
Are you affected by Insulin Resistance?
Insulin resistance often develops silently, with many individuals experiencing no noticeable symptoms in the early stages. However, as the condition progresses, several signs and symptoms may emerge. So how do you know if you’re affected by insulin resistance?
Well, you may be dealing with some degree of insulin resistance if you have:
Cravings for sweets after meals
Post-meal fatigue
Difficulty losing weight
Extra weight around the middle
Skin tags or dark, velvety patches of skin (typically on the neck, armpits, or groin)
High blood pressure
Low HDL cholesterol
High triglycerides, or
An insatiable hunger
Frequent urination - especially at night
If any of these warning signs resonate with you, be sure to keep reading, as I have good news for you!
There are many strategies you can start implementing today that can improve, and in some cases, even reverse, insulin resistance. If these warning signs resonate with you, don't wait to take action. While these symptoms are common, determining your unique insulin resistance pattern requires expertise. Skip the guesswork - let's create your personalized plan together. Book a free consultation to create your personalized insulin resistance management plan.
Dietary Strategies to Combat Insulin Resistance
A well-balanced diet is the cornerstone to managing insulin resistance.
Because it stems from excess blood glucose or erratic blood sugar swings, it’s important to focus on keeping blood sugar levels in check while improving the cells’ receptiveness to insulin.
A great place to start is by focusing on a few key dietary recommendations:
Prioritize protein: Focus meals around quality proteins like wild-caught fish, lean meats, soy, legumes, and nuts. Aim for at least 30 grams of protein per meal to help stabilize blood sugars, reduce cravings, improve lean body tissue, support muscle recovery, and improve satiety.
Eat the rainbow: Embrace colourful, non-starchy vegetables like broccoli, leafy greens, tomatoes, and peppers. Such nutrient-dense foods are low in calories yet high in fibre to help regulate blood sugar. As a bonus, different antioxidants found in colourful foods neutralize free radicals to combat inflammation.
Focus on healthy fats: Foods rich in omega-3 fatty acids like salmon, sardines, and herring as well as other healthy fats like avocados, olives, coconut milk, MCT oil, flax seeds, grass-fed butter, and ghee can help improve insulin sensitivity, reduce inflammation, and improve satiety.
Choose smart carbs: Complex carbohydrates like quinoa, barley, and sweet potatoes are preferred over refined grains. Whole grains provide sustained energy and help maintain stable blood sugar levels.
Fibre first: Vegetables rich in fibre can slow digestion, help regulate blood sugar levels, and keep you feeling full longer. When consumed at the start of a meal, fibre will slow the absorption of sugars to improve insulin sensitivity. So consuming protein and vegetables (which are often high in fibre) before smart carbs can lead to lower post-meal glucose and insulin levels.
Stay hydrated: Choose water or unsweetened teas as your primary beverages to help maintain proper hydration without adding unnecessary sugars.
Feeling overwhelmed by all these dietary changes? Instead of trying to figure it out alone, let's work together to create an eating plan that fits your lifestyle and preferences.
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Supplements to Support Insulin Sensitivity
While a healthy diet forms the foundation of reversing insulin resistance, certain supplements can provide additional support if you feel the need.
My top choices include:
Berberine - A nutrient found in European barberry, Oregon grape, goldenseal, and tree turmeric that’s yellow in colour and bitter in taste. It’s been used as herbal support to improve insulin sensitivity, lower blood sugar levels, and support healthy cholesterol balance and circulation.
Gymnema - A plant commonly used in Ayurvedic medicine for blood sugar control. It supports blood sugar levels that are already within normal range, supports pancreas function, and helps the body absorb sugars. But it’s most notable effect is in it’s ability to reduce sugar cravings. So if you crave sugars and stay away from sweet, gymnema may be for you.
Cinnamon - Helps improve insulin sensitivity and balance blood sugars in healthy individuals. It also has anti-inflammatory and antimicrobial properties, supports a healthy inflammatory response, and is rich in antioxidants. Adding cinnamon to just about any food, especially higher carb-rich foods like oatmeal, sweet potatoes, and winter squash, is a great (and tasty) choice!
Apple Cider Vinegar - A tablespoon of apple cider vinegar in water before a meal can help reduce the glycemic response of carbohydrates eaten, improve blood sugar balance and fat burning, aid digestion, and curb carb cravings. The effects are greatest if consumed before a high-carb meal.
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Lifestyle Factors for Better Insulin Sensitivity
In addition to diet and supplements, lifestyle factors can play a crucial role in managing insulin resistance.
My top three recommendations here include:
Movement after meals - Go for a walk or engage in another form of gentle movement after meals. Blood sugars tend to spike about 60 to 90 minutes after eating, so walking during this time helps muscles use glucose more efficiently to reduce insulin resistance. Movement also improves circulation and tissue oxygenation, reduces stress, and enhances mental clarity.
Manage stress - Though often easier said than done, it’s important to have healthy stress-management practices in place. Chronic stress can contribute to insulin resistance, so anything that helps calm the body and mind can be helpful. Think meditation, box breathing, yoga, a hot bath, engaging in a hobby, or getting out in nature - any activity you enjoy and find calming.
Avoid excess - Limit excess added sugars, ultra-processed foods, and sugary drinks. Sweetened beverages, highly processed snacks, and foods high in saturated fats can contribute to insulin resistance and weight gain.
Bottom Line
Managing insulin resistance requires a holistic approach that combines a nutrient-dense diet rich in protein and fibre, targeted supplementation, and healthy lifestyle habits.
Plus, you don’t have to give up your favourite foods! By making small changes, like eating vegetables first, adding cinnamon to starchy foods, having a shot of apple cider vinegar before a carb-heavy meal, reducing the amount of carbs on your plate in general, and taking a short walk after eating, you can still enjoy the delicious foods you’ve come to expect on your plate, while mitigating their negative effects.
By making any of these changes, you can improve your body’s response to insulin, maintain healthier blood sugar levels, and reduce your risk of developing type 2 diabetes. Remember, consistency is key – small, sustainable changes over time can lead to significant improvements in your overall health and well-being.
Why navigate insulin resistance alone when you can have expert guidance? While this article provides a foundation, personalized support leads to faster, more sustainable results. Book your consultation today and let's create your custom action plan together.
If you’d like more help, stay tuned, as early in 2025, I will be releasing a brand new online course I’ve been working on to help prevent or reverse insulin resistance and pre-diabetes or diabetes. If any of the signs of insulin resistance are starting to manifest, it’s time to take action so you can reverse it before it’s too late!
Reply KEEP ME POSTED to be placed on the wait list for this valuable program - early adopters will be offered an extreme discount. Plus, I will be selecting a few individuals to try the course for FREE! Be sure to email me, so I can add your name to the list for a chance to win the course for free!
[Medical Disclaimer]
Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.