It is estimated that 40% of US adults have insulin resistance.

This makes insulin resistance one of the most common and dangerous health risk factors among Americans. And other Western countries aren’t doing much better.

So, let’s take a look at how to tackle this issue with nutrition.

What and how much should you be eating to reverse insulin resistance and pre-diabetes?

We’ll break down a simple framework for eating that can help lower insulin levels, stabilize blood sugar, and promote weight loss.

The best part? You don’t need to count calories or obsess over macros.

What is Insulin Resistance

Before we get into the nitty-gritty of what to eat, let’s quickly touch on what insulin resistance is and means for your body.

When you’re insulin resistant, your metabolism isn’t working as it should.

Some foods become harder for your body to process, which can make insulin resistance worse, destabilize your blood sugar, and lead to weight gain.

But here’s the good news: making the right food choices can actually improve your condition.

By eating smartly, you can lower your insulin levels, keep your blood sugar steady, and shed some pounds along the way.

The Four-Step Framework

Let’s break down our eating strategy into four simple steps:

1. Prioritize Protein
2. Choose Your Cooking Fats Wisely
3. Add Fruits and Vegetables
4. Include Additional Healthy Fats

Step 1: Prioritize Protein

Protein should be the star of every meal you eat.

Why?

Because it’s crucial for building and repairing your body’s cells, and it helps you feel full and satisfied.

And this is true for any type of diet, any gender, or age group.

Aim for about 20-30 grams of protein at each meal. If you’re still hungry after eating, you might need to bump that up.

Don’t stress about measuring exactly – use this as a general guide.

Here are some examples of foods that contain roughly 30 grams of protein:

• A medium-sized chicken breast
• A salmon fillet
• 1 cup of Greek yogurt
• 1 cup of cottage cheese
• 5 whole eggs

For plant-based eaters, good protein sources include:

• 1 cup of cooked lentils
• 1 cup of cooked chickpeas
• 1 block of firm tofu
• 1 cup of cooked quinoa with 1/4 cup of pumpkin seeds

Remember, plant proteins often come with more carbs, so you might need to eat a bit more to get the same protein content as animal sources.

That’s okay — just be mindful of portion sizes and the overall caloric intake.

Step 2: Choose Your Cooking Fats Wisely

The fats you cook with matter. Good options include:

• Olive oil (for low-temperature cooking)
• Avocado oil (for high-temperature cooking)
• Coconut oil (for high-temperature cooking)

If you eat animal products, you can also use:

• Ghee (for high-temperature cooking)
• Butter (for low-temperature cooking)

Use about 1 tablespoon per meal, or a bit more if needed. The key is to avoid highly processed, cheap vegetable oils like canola, soybean, or sunflower oil. These can worsen insulin resistance and promote inflammation in your body.

Step 3: Add Fruits and Vegetables

Now that you’ve got your protein and cooking fats sorted, it’s time to add some color to your plate with fruits and veggies. These provide essential vitamins, minerals, and fiber.

If possible, try to choose options that are lower in sugar. This helps keep your insulin levels in check. Some great low-carb choices include:

Fruits:

• Berries (strawberries, blueberries, raspberries)
• Avocados
• Olives
• Cucumber

Vegetables:

• Leafy greens (spinach, kale, lettuce)
• Broccoli
• Cauliflower
• Asparagus
• Zucchini
• Bell peppers

But don’t stress if you want to include some higher-carb fruits or starchy veggies. The key is balance.

If you’re craving a banana or some sweet potato, go for it! Just try to pair it with a protein source or some healthy fat to slow down digestion and minimize blood sugar spikes.

A neat trick: If you’re having a higher-carb meal, try taking a tablespoon of apple cider vinegar beforehand. It can help improve insulin sensitivity temporarily.

Step 4: Include Additional Healthy Fats

Since you’re likely reducing either your carb intake or your fat intake (unhealthy fats), you’ll need to get energy from somewhere else. This is where healthy fats come in.

Try adding:

• Extra virgin olive oil to your salads
• A slice of avocado to your meals
• A sprinkle of nuts or seeds
• A dollop of unsweetened nut butter

Don’t be afraid of fats — they’re essential for hormone production, nutrient absorption, and keeping you feeling full and satisfied.

Putting It All Together

Now that we’ve covered the framework, let’s look at how to put it into practice. Here are a few meal ideas that work for different eating styles:

For omnivores:

• A 3-egg omelet cooked in olive oil, filled with spinach and maybe some cheese, with a side of berries.
• Grilled chicken breast with roasted vegetables and a side salad dressed with olive oil and lemon juice.

For pescatarians:

• Baked salmon with asparagus and a small sweet potato topped with a bit of butter or olive oil.
• A large salad with mixed greens, canned tuna or sardines, avocado, and a variety of colorful veggies.

For vegetarians:

• Greek yogurt topped with berries, chia seeds, and a sprinkle of nuts, and some oats.
• Lentil and vegetable curry cooked in olive or coconut oil, served with a small portion of brown rice or potatoes.

For vegans:

• Tofu scramble with vegetables, cooked in olive oil, served with a side of sliced avocado.
• Chickpea and vegetable stir-fry cooked in coconut oil, topped with pumpkin seeds.

Remember, these are just examples. Feel free to mix and match based on your preferences and what’s available to you.

Tips for Success

1. Listen to your body: If you’re still hungry after a meal, you might need more protein or fat. Adjust accordingly.
2. Stay hydrated: Sometimes thirst can be mistaken for hunger. Drink plenty of water throughout the day.
3. Plan ahead: Having some ready-to-go meal ideas can help you stick to your eating plan, even on busy days.
4. Be patient: Changes in blood sugar and insulin sensitivity don’t happen overnight. Give your body time to adjust to your new way of eating.
5. Move your body: While this post focuses on food, remember that regular physical activity is also crucial for improving insulin sensitivity.
6. Don’t stress about perfection: If you have a meal that doesn’t fit this framework perfectly, don’t worry. Just get back on track with your next meal.

The Bottom Line

Reversing insulin resistance and pre-diabetes doesn’t have to mean following a strict, joyless diet.

With whole, nutrient-dense foods and balancing your meals with adequate protein, healthy fats, and colorful fruits and vegetables, you can improve your health while still enjoying your food.

Everyone’s body is different. What works perfectly for one person might need some tweaking for another.

Lastly, while this guide can be a helpful starting point, it’s always a good idea to work with a healthcare professional, especially if you have pre-existing health conditions.

Also, this guide mainly applies to the condition mentioned (insulin resistance, and to some extent type 2 diabetes).

Metabolically healthy people can tolerate different kinds of foods, amounts, and even “unhealthy” ingredients much better than metabolically unhealthy people.