Managing Blood Sugar With Diet & Supplements
Insulin resistance has become a hot topic lately. As we welcome a new year, what better time than now to consider its impact on our health goals (and waistlines)?
We’ll first consider insulin resistance and how it develops. Then, we’ll dive into the good stuff—diet, supplements and lifestyle factors that can combat this growing concern.
What is Insulin Resistance?
Insulin resistance now affects millions of people worldwide. It occurs when cells in muscles, fat and the liver become less responsive to insulin, making it difficult for the body to regulate blood sugar levels. Rather than using circulating sugars for energy, it’s shuttled into storage where it accumulates. Over time, this can lead to pre-diabetes and potentially type 2 diabetes if left unmanaged.
Everyone is susceptible to the effects of insulin resistance, especially as we age. You may be dealing with it if you crave sweets after meals, get tired after eating, have difficulty losing weight, have high blood pressure or triglycerides, or experience an insatiable hunger.
The good news is that many strategies can improve and, in some cases, reverse insulin resistance.
Dietary Strategies to Combat Insulin Resistance
A well-balanced diet is the cornerstone of managing insulin resistance. Here are some key 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 rich in antioxidants like broccoli, leafy greens, tomatoes and peppers. Such nutrient-dense foods are low in calories yet high in fibre, which helps regulate blood sugar. When consumed before a meal, fibre slows the absorption of sugars to improve insulin sensitivity.
- 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, flax seeds, grass-fed butter and ghee can help improve insulin sensitivity, reduce inflammation and improve satiety.
- Choose smart carbs: Complex carbohydrates rich in fibre like quinoa, oats, beans, sweet potatoes and lentils provide sustained energy, slow digestion, help maintain stable blood sugar levels and keep you feeling full longer.
- Stay hydrated: Choose water or unsweetened teas as your primary beverages to help maintain proper hydration without adding unnecessary sugars.
Supplements to Support Insulin Sensitivity
While a healthy diet forms the foundation of reversing insulin resistance, certain supplements can provide additional support:
- Berberine: Berberine is a yellow compound that’s 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, gymnema supports blood sugar levels and pancreas function while helping the body absorb sugars. But its most notable effect is in its ability to reduce sugar cravings.
- Cinnamon: 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.
- 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.
Lifestyle Factors for Better Insulin Sensitivity
In addition to diet and supplements, lifestyle factors can play a crucial role in managing insulin resistance:
- Movement after meals: Go for a walk or engage in gentle movement after meals. Blood sugars tend to spike 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. Meditation, box breathing, yoga, a hot bath, engaging in a hobby or getting out in nature—any activity you enjoy and find calming can be helpful.
- Avoid excess: Limit excess added sugars, ultra-processed foods and sugary drinks because sweetened beverages, highly processed snacks and foods high in saturated fats 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.
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 vital—small, sustainable changes.
Kelly Aiello, rhn is one of our nutritionists and her mission is simple: to help people live a happier, healthier life. As a registered holistic nutritionist (RHN) and Amen Clinics Certified Brain Health Coach, Kelly brings a wealth of expertise in holistic and alternative health.
Learn more: happihuman.com
Article was published in The Good Life.
