These snacks between meals can be a pleasant addition to your dietary routine.
Reviewed by Registered Dietitian Jessica Ball, M.S.
Reviewed by Registered Dietitian Jessica Ball, M.S.
Implementing preemptive measures to control your glucose levels once you’ve received a diagnosis of
insulin resistance
is essential for maintaining your long-term health. Insulin resistance is a significant issue where your body struggles with transporting and storing glucose because the cells do not respond appropriately to insulin, which manages glucose distribution. Failure to manage this effectively can elevate your chances of progressing towards prediabetes, type 2 diabetes, inflammation, and various heart-related disorders.
Fortunately, you don’t need to sacrifice nutrient-rich foods for improved blood sugar control. Actually, specialists in diabetes nutrition suggest that consuming these six previously maligned food items can help manage insulin resistance. This piece will delve into which foods they are and why nutritional experts advocate incorporating them into your healthy meal plan.
Related:
5 Subtle Indicators of Insulin Resistance, Say Nutrition Experts
6 Unhealthy Snacks That AreActually Good for You When Dealing With Insulin Resistance
1. Avocado
Fortunately, the old notion that avocados contained excessive dietary fat and should be shunned has begun to wane. Nevertheless, a dietitian from New Jersey,
Erin Palinski-Wade, RD, CDCES
The author and creator of “The Blood Sugar Fix” mentions that avocados continue to worry some individuals due to their fat content. She explains, “There’s no reason to avoid eating an avocado out of fear regarding its fat content. It serves as a great source of fiber coupled with beneficial fats and has absolutely no natural sugars, thus it doesn’t substantially impact blood glucose levels.” As an example, every 100 grams of a typical avocado—which equates to slightly more than one-third of the whole fruit—contains approximately 13 grams of heart-friendly monounsaturated fats alongside 7 grams of dietary fiber. Additionally, this versatile fruit boasts various essential nutrients such as Vitamin K, folic acid, potassium, and antioxidants including lutein and zeaxanthin.
A study released in the
Journal of Nutrition
discovered that the combination of healthy fats and fibers in avocados had a positive effect on dietary habits in individuals who were either overweight or obese and experiencing insulin resistance. Eating avocados showed improvement not just in markers related to heart health, but also enhanced blood sugar regulation.
Don’t hesitate to include avocado in your diet moderately, as long as you maintain a nutritious and well-balanced meal plan, and think about pairing it with other foods.
hearty chicken and avocado
To create a protein-packed, enjoyable variation of chicken salad.
2. Cheese
Although this snack is popular among many, cheese frequently evokes fear because of its high-fat content. However, a dietitian from Los Angeles,
Vandana Sheth, registered dietitian nutritionist, certified diabetes care and education specialist, fellow of the Academy of Nutrition and Dietetics
A plant-based diabetes specialist asserts that cheese should not be completely eliminated from one’s diet. They explain, “While cheese is frequently viewed as problematic because of its high saturated fat content, it can serve as an excellent provider of protein and calcium and assist in maintaining stable blood sugar levels.”
An ounce of low-fat cheddar cheese offers 8 grams of top-notch protein along with vital nutrients such as calcium and potassium. Even though an equivalent portion includes 3.5 grams of saturated fats and 178 milligrams of sodium, there’s no reason to avoid it entirely. According to Sheth, the key is to savor it occasionally and keep your intake limited to one ounce.
Furthermore, a comprehensive review and analysis combining data from multiple randomized clinical trials, as documented in
Nutrients
It was verified that incorporating dairy items, particularly those with reduced fat content, positively impacted insulin resistance, waist size, and body mass. Although additional studies would be beneficial, this study affirmed that consuming moderate amounts of dairy products such as cheese can decrease the likelihood of developing type 2 diabetes.
Related:
Can Individuals With Diabetes Consume Cheese?
3. Eggs
Throughout the years, eggs have seen fluctuating trends in popularity. Despite being occasionally overshadowed because of their cholesterol content, as mentioned by Sheth, individuals with insulin resistance should not be discouraged from incorporating these nutrient-packed proteins into their diet. According to her advice, “Eggs provide top-notch protein, beneficial fats, choline, and vitamin D. The inclusion of such proteins aids in slowing digestion which helps maintain steady blood glucose levels and enhances insulin efficiency.”
Another review published in
Nutrients
confirming that incorporating eggs into one’s diet isn’t as daunting as previously thought, particularly for people with diabetes. The study actually revealed the contrary, indicating that participants who ate eggs regularly showed better blood lipid levels, enhanced insulin sensitivity, and improved glucose responses. Keep in mind, eggs consist of more than just dietary fats; a single large egg offers 6 grams of top-notch protein along with 147 milligrams of choline, which is
key nourishment for brain function
, along with lutein and zeaxanthin, which are two carotenoids that promote eye health.
Since there are a
a wide range of egg choices available in the marketplace
Sheth recommends opting for pasture-raised or omega-3-enhanced eggs whenever possible, as they can contribute to better heart health and lessen inflammation, provided your budget permits.
4. Fortified Cereal
While
carbohydrate-containing foods
Sheth points out that cereals are frequently regarded as unsuitable for individuals with insulin resistance, which isn’t always true. According to her, “While many cereals are considered ‘unhealthy’ because of their elevated levels of added sugars, numerous alternatives exist within the category of cereals. Opt for ones richer in fiber, as whole grain varieties can aid in regulating blood sugar and reduce sudden increases in glucose levels when consumed alongside a source of protein,” such as having cereal with milk.
Earlier research published in
Diabetes Care
backs up this claim, with findings from a randomized controlled crossover trial indicating that participants who consumed insoluble fiber through fortified cereal bread (specifically oat-fiber-enriched white bread) showed enhanced insulin sensitivity within merely three days. This prior investigation paved the way for current guidelines which continue to advocate for a ¾-cup portion of whole-grain cereal as a suitable and permissible carb choice for managing blood glucose levels.
Given the wide range of cereals available, Sheth suggests checking the nutrition label and choosing a product where “whole grains” top the ingredients list, offering at least 3 to 5 grams of fiber and only small amounts of added sugar.
Related:
The Top 10 Processed Foods That Can Aid in Weight Loss, Say Dietitians
5. Mixed Nuts
If worries about the fat and calorie levels in nuts trouble you, there’s no need for concern,” advises Palinski-Wade. Actually, studies investigating how eating nuts affects insulin resistance and cardiovascular risks have produced encouraging outcomes. These findings indicate that consuming nuts not only enhances glucose regulation and curbs hunger but also reduces cholesterol levels and modifies gut bacteria, potentially leading to anti-diabetic benefits as well. Although each type of nut has varying nutritional profiles, most offer key nutrients such as dietary fiber, unsaturated fats, and certain phytochemicals which collectively play significant roles in managing blood sugar effectively.
The sole precaution lies in their sodium content. High amounts of sodium are generally discouraged for individuals with hypertension or those taking specific medications. For someone dealing with both insulin resistance and heart-related issues, choosing which nuts to eat becomes particularly important. Palinski-Wade recommends, “Even though sodium doesn’t affect blood glucose levels directly, selecting unsalted or minimally salted varieties could be beneficial if your diet restricts sodium intake.”
6. Prunes
Yes,
dried fruit
can be included in a blood-sugar-friendly diet. Palinski-Wade shares, “Many individuals see grams of sugar on a food label and panic. But
added sugar
Differs from natural sugars because those typically come paired with health-benefiting components like fiber and antioxidants, which help reduce their effect on blood sugar levels.”
Case in point,
prunes
serve as a valuable enhancement to a dietary plan aimed at improving insulin resistance due to their nutritional content. Consuming a single portion of prunes—which consists of around 4 to 5 individual prunes—involves ingesting 4 to 5 grams of satiating fiber along with advantageous components such as potassium, vitamin K, boron, and more.
Studies indicate that adults with greater consumption of dietary fiber exhibit lower levels of insulin resistance compared to those who eat less fiber, suggesting that fiber plays a crucial role as a protector for maintaining healthy blood sugar levels. Even though it’s essential to keep an eye on total intake patterns, incorporating naturally sweetened dried fruits along with a few nuts could prove beneficial beyond what one might anticipate for managing blood glucose.
The Bottom Line
Nutrition specialists for diabetes concur that savvy snacking can indeed enhance your blood sugar control when dealing with insulin resistance. Items frequently dismissed yet crucial for an eating plan aimed at boosting insulin sensitivity—such as avocados, cheese, eggs, fortified cereals, assorted nuts, and prunes—should be incorporated judiciously into one’s diet. According to Sheth, “Incorporating such snacks within a wholesome dietary regimen aids in achieving better glycemic control.” She further suggests combining these items with low-carb vegetables, nuts, seeds, and fruits to craft well-rounded dishes or bites that not only satiate hunger but also maintain stable glucose levels over time.
Related:
22 Treats for Managing Insulin Resistance
Read the initial article on
Eating Well
.
