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Foods to help reduce insulin resistance

Top 5 Foods To Help Reduce Insulin Resistance

What is insulin resistance?

When food enters the body, it is broken down into glucose and transported by the blood to the cells. Cells use glucose for energy, and excess is stored as fat. To do that, the cells need to use a hormone secreted by the pancreas called insulin.

Insulin resistance is when cells are not able to use insulin effectively to get the necessary amount of glucose for energy. Unabsorbed glucose causes blood sugar levels to rise.

To compensate, the pancreas must produce more insulin to help the cells take in more glucose and lower blood sugar. This overworks the pancreas and can lead to damage.

When the pancreas is damaged, the ability to secrete insulin decreases and the ability of cells to absorb glucose also decreases, causing blood sugar to rise. When your blood sugar exceeds a certain threshold you can be diagnosed with type 2 diabetes.

what causes insulin resistance

We unknown the exact cause of insulin resistance, but several causes of insulin resistance have been identified that may be involved.

-Due to obesity, especially belly fat.

-Due to lack of exercise.

-Due to smoking.

-Eat lots of carbohydrates.

-Due to fatty liver, blood has fat.

-Due to polycystic ovary syndrome (the relationship between insulin resistance and PCOS)


-Due to racial characteristics.

Due to endocrine disorders.

Complications of insulin resistance

If untreated, insulin resistance can lead to complications:

-High blood sugar.


-Type 2 diabetes.

-Increased inflammation.

-Heart attack.


-Kidney disease.

-Eye problems.


Foods to help reduce insulin resistance

Foods that help reduce insulin resistance

Beef liver

Beef liver is a very popular and delicious food, it can be processed into many attractive dishes.

Beef liver contains a lot of biotins, also known as vitamin B7. Beef liver contains the most biotin of any food.

Biotin can be used as an adjunct to insulin therapy. It is helpful in controlling blood sugar and lowering lipid levels in diabetic patients. This helps to control diabetes.

Biotin improves glucose tolerance and increases insulin sensitivity.

Biotin lowers postprandial blood sugar. It also helps improve fasting blood sugar.

One ounce of beef liver contains about 10 mcg of biotin – which meets 33% of the daily biotin requirement.

You can process beef liver into many attractive dishes. Stir-fried beef liver with pineapple, celery, and a little cinnamon powder is a very good dish for people with diabetes, it helps improve insulin sensitivity and stabilize blood sugar.



Cinnamon is a fragrant, spicy spice that is used to make medicine and in food processing.

Cinnamon may help lower blood sugar and fight diabetes by mimicking the effects of insulin, creasing glucose transport into cells.

Cinnamon also helps lower blood sugar by increasing insulin sensitivity, which helps insulin move glucose into cells more efficiently. It can increase insulin sensitivity immediately after consumption and the effects last for at least 12 hours.


Cinnamon helps control fasting blood sugar and also controls blood sugar levels even after eating.

You should only consume 1 to 6 grams of cinnamon per day. If you are taking diabetes medication or insulin, you should not add cinnamon to your daily diet.


Oysters are martial animals that live in saltwater. Oysters have a glycemic index (GI) of zero, so oysters are a food that lowers blood sugar. Oysters also contain a lot of zinc, you only need to eat 2 to 3 oysters per day to provide the necessary amount of zinc for the body.

Zinc has insulin-mimicking properties and works to lower blood sugar.

Zinc plays an important role in improving insulin sensitivity. Zinc is also important in the normal functioning of the islet cells of the pancreas.

Zinc controls insulin secretion, thereby reducing the risk of developing type 2 diabetes. Zinc enhances insulin sensitivity, zinc deficiency can lead to insulin resistance and glucose intolerance.

You can eat raw oysters with the juice of lemon or mustard. But it is best to eat oysters that have been cooked to avoid parasitic poisoning. You can make oysters into soups, stews, and even pasta dishes.


Pumpkin seeds

Pumpkin seeds when peeled are green, flat, and oval in shape. Pumpkin seeds are rich in magnesium, a mineral that helps regulate blood sugar effectively.

Magnesium promotes insulin production and helps limit insulin resistance. Daily magnesium consumption improves insulin sensitivity by 10% and lowers blood sugar by 37%.

People who consume less magnesium often have a worse ability to regulate blood sugar and have a higher risk of developing type 2 diabetes.


You can eat pumpkin seeds raw or roasted. You can also add pumpkin seed powder to smoothies or yogurt or sprinkle on coleslaw.


Mussels are a type of shellfish that lives in coastal rapids. Mussels are rich in chromium, a mineral that helps regulate blood sugar levels.

Chromium helps lower blood sugar levels and improves insulin sensitivity. Those who took chromium supplements had a 27% lower risk of developing diabetes than those who did not consume chromium.


Mussel meat is a nutritious food, very good for health, and is also a precious medicine used by Eastern medicine for a long time. Mussels can be processed into many dishes such as steamed, fried, cooked porridge …


The most common cause of diabetes is insulin resistance, which needs to be detected early and reversed. The use of foods that improve insulin sensitivity is very important to do. Hope this article can be of help to you.


what are the symptoms of insulin resistance?

Symptoms that can be observed:
Feeling thirsty often
Feeling hungry often, even after a meal
Urinate more
Tingling in hands or feet
More tired than usual
Vulnerable to infection
Skin appears with dark patches on the back of the neck, groin, and armpits (healthline)
Symptoms on examination:
Increased waist circumference (over 40 inches in men and 35 inches in women)
Blood pressure of 130/80 or higher
Fasting blood glucose level above 100 mg/dL
Fasting triglyceride levels above 150 mg/dL
HDL cholesterol levels below 40 mg/dL in men and 50 mg/dL in women

How do you get rid of insulin resistance?

If you catch it early, when it hasn’t become diabetes, you can get rid of it by taking measures to reverse insulin resistance.
Measures to improve insulin sensitivity:
Moderate exercise, eg walking 30 minutes a day, 5 days a week.
Try to eat a balanced, nutrient-rich diet as often as possible.
Weight control: If you are overweight, consider losing weight.
-Reduce stress and get enough sleep.

Can you reverse insulin resistance?

You can reverse insulin resistance by:
Moderate exercise such as walking at least 5 times a week for 30 minutes each time.
-Weight control: if you are overweight consider losing weight, just 10% of your weight loss will bring positive results.
-Get enough sleep.
-Reduce stress.
-Healthy diet: eat lots of vegetables, fruits, whole grains, foods high in soluble fiber, and cut carbs.
-Use of medications and supplements.

Can you be insulin resistant without being diabetic?

You can have insulin resistance for years without knowing it. This condition can happen without any signs of insulin resistance, you only know when you check your blood sugar. Insulin resistance causes your blood sugar to rise and overtime develops into diabetes.
If you detect it early and treat it by reversing insulin resistance, you won’t get diabetes.


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