What to eat for insulin resistance: examples of a balanced diet
Insulin resistance is a metabolic disorder in which the body’s cells become less sensitive to insulin. This condition can lead to the development of prediabetes, type 2 diabetes, obesity, and other metabolic disorders. One of the key factors in managing insulin resistance is a balanced diet, which helps stabilise blood glucose levels and improve pancreatic function.
What is insulin resistance and why does it occur
Insulin is a hormone produced by the pancreas that helps glucose enter cells for energy. In insulin resistance, cells respond less effectively to insulin, causing blood sugar levels to remain elevated. This forces the pancreas to produce even more insulin, which over time can lead to exhaustion of the pancreas and potentially type 2 diabetes.
The main factors contributing to the development of insulin resistance include:
- Excess weight and obesity, especially abdominal fat accumulation;
- Lack of physical activity;
- An unbalanced diet, rich in fast carbohydrates and trans fats;
- Genetic predisposition;
- Chronic stress and sleep disturbances.
Insulin resistance statistics in Ukraine
According to the Ukrainian Ministry of Health and international studies, between 30-40% of the adult population had impaired insulin sensitivity between 2021 and 2024. Those at risk include individuals with excess weight and a sedentary lifestyle. Additionally, up to 60% of people with prediabetes are unaware of their condition, increasing the risk of developing type 2 diabetes.
Key dietary principles for insulin resistance
A diet should help maintain stable blood glucose levels and improve cell sensitivity to insulin. The key dietary principles are:
✔ Regular meals (4-5 times a day) to avoid sharp fluctuations in blood sugar.
✔ Consumption of low-glycaemic index (GI) foods, which raise blood sugar levels slowly.
✔ Optimal balance of proteins, healthy fats, and complex carbohydrates.
✔ Sufficient fibre intake, which improves digestion and regulates blood sugar.
✔ Limiting simple carbohydrates and ultra-processed foods.
Foods to include in your diet
A diet should be based on natural, whole foods that do not cause sharp spikes in blood sugar.
✅ Proteins: lean meats (chicken, turkey), fish (salmon, mackerel), eggs, legumes (chickpeas, lentils), low-fat cheese, and fermented dairy products.
✅ Healthy fats: avocado, nuts, seeds, olive and flaxseed oils, fatty fish.
✅ Complex carbohydrates: whole grains (buckwheat, quinoa, bulgur, oats), legumes, and low-GI vegetables (broccoli, spinach, peppers, courgettes).
✅ Low-GI fruits: berries, apples, pears, plums, citrus fruits.
✅ Beverages: water, green tea, herbal infusions, unsweetened coconut or almond milk.
Foods to avoid
🚫 Fast carbohydrates: white bread, pastries, sweets, sugary drinks, fruit juices.
🚫 Trans fats and saturated fats: fast food, processed meats, mayonnaise, margarine.
🚫 Alcohol: causes blood sugar fluctuations and burdens the liver.
🚫 Fried foods and processed foods: contain unhealthy fats and hidden sugars.
Why a balance of proteins, fats, and carbohydrates matters
✔ Proteins slow down carbohydrate absorption, preventing sharp blood sugar spikes.
✔ Healthy fats promote satiety and support vascular health.
✔ Complex carbohydrates provide energy without causing glucose surges.
The role of fibre in blood sugar stabilisation
Fibre slows glucose absorption, improves gut function, and reduces levels of “bad” cholesterol. Sources of fibre: vegetables, low-GI fruits, legumes, whole grains.
Sample balanced daily menu
🔹 Breakfast: oats cooked in water with berries and almonds + green tea.
🔹 Snack: unsweetened Greek yoghurt + a handful of nuts.
🔹 Lunch: baked chicken + quinoa + green salad with olive oil.
🔹 Snack: an apple + a slice of cheese.
🔹 Dinner: steamed fish + buckwheat + steamed broccoli.
Physical activity as part of a holistic approach
Regular physical activity increases cell sensitivity to insulin.
Recommended types of exercise:
🏃 Aerobic workouts (walking, swimming, cycling).
🏋️ Strength training (weightlifting, resistance exercises).
🧘 Yoga and pilates to reduce stress.
When to see a dietitian
If insulin resistance is accompanied by excess weight, fatigue, constant hunger, or blood sugar fluctuations, it is advisable to consult a dietitian.
At the Clinical Dietetics Centre of Dr Bezuhla, specialists will help develop an individual nutrition plan based on lab tests and lifestyle factors.
☑ A balanced diet and an active lifestyle can help manage insulin resistance and improve overall well-being