Insulin Resistance and a Plant-Based Diet: What You Need to Know

Insulin resistance may or may not be familiar to you but its repercussion certainly is. As a precursor to a disease that up to 40 percent of Americans will develop during their lifetime, chances are that you or someone you love is currently experiencing symptoms related to this issue.

In fact, some estimates suggest that around 100 million people in America are suffering from diabetes and prediabetes. These statistics are sobering but here are some good news: insulin resistance — the biggest risk factor — is treatable and reversible in most cases.

How? You’ve guessed it: a plant-based diet. Recent research has discovered that eating patterns that include plant-based proteins, unrefined carbohydrates, and polyunsaturated fats play a major role in preventing and managing type 2 diabetes.

Want to know more about insulin resistance and how it relates to one of the leading causes of death in America? Read on to find out how you can protect yourself against the disease (hint: delicious recipes from the Food Monster App are involved)!

What Is Insulin Resistance?

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As you’re likely aware, our bodies require insulin for carbohydrate (sugar) metabolism. In healthy adults, the hormone is secreted by the pancreas after a meal is eaten in order to signal to our cells that they need to uptake and store the sugar molecules circulating in our bloodstream.

In the case of insulin resistance, cells fail to respond to the insulin secretion sent by the pancreas and don’t absorb the sugar in the bloodstream. As a consequence, the pancreas starts to produce larger and larger amounts of insulin until, overtime, the organ can’t take it anymore or pancreatic cells are damaged. This leads to high blood sugar levels and the eventual development of type 2 diabetes.

Insulin Resistance Vs. Insulin Sensitivity

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Insulin sensitivity is the flip side of insulin resistance.

In a healthy body, cells are sensitive to the influx of insulin secreted by our pancreas. In that insulin sensitive state, glucose molecules enter our cells freely and are stored as energy for later use.

While genetic predispositions dictate in part how our bodies metabolize sugar, diet and lifestyle choices can help prevent the development of insulin resistance.

Why a Plant-Based Diet Is the Best Option for Improved Insulin Sensitivity

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No surprise, a diet rich in fruits and vegetables is healthy for you.

Recent research suggests that a plant-based diet which centers around the consumption of legumes, whole grains, vegetables, nuts and seeds is the number one way to manage your blood sugar.

A few components distinctive of this kind of diet promote insulin sensitivity.

• Fiber

Only found in plant foods, fiber plays an important role in the glucose response after a meal is consumed. Intestinal bacteria in our gut ferment the fiber and produces short-chain fatty acids that mediate insulin signals.

Fiber also promotes insulin sensitivity through its positive effect on satiety. Fiber-rich foods are filling and have a lower caloric density. This helps with maintaining a healthy weight, a key factor in reducing insulin resistance.

• Antioxidants

Polyphenols, a class of phytochemicals found in foods like greens and berries, have an impact on carbohydrate metabolism.

These antioxidants activate insulin receptors and promote glucose uptake in tissues.

They also reduce inflammation and oxidative stress related to obesity, two aspects that are thought to play a role in insulin resistance.

• Magnesium

As a micronutrient, magnesium plays multiple roles in maintaining healthy functions.

Recent studies point out its particular involvement in keeping our glucose levels steady. A diet high in magnesium impacts insulin receptors sensitivity.

Interestingly, this positive effect is magnified in overweight individuals having symptoms of insulin resistance.

Our Favorite Healthy Recipes for Battling Insulin Resistance

Tempeh and Spelt Bowl/One Green Planet

Not sure what to put on your plate to promote insulin sensitivity? We’re here to help!

Start your day with a yummy bowl of unprocessed whole grains with this Protein-Packed Breakfast Quinoa Bowl, this Carrot Poppyseed Buckwheat Porridge, or this Macrobiotic Pearled Barley Ojiya: Japanese Breakfast Porridge.

Follow it up with this Black-Eyed Peas and Kale Chili, these Salsa Verde Zucchini Burrito Bowls, and this Carrot and White Bean Ribollita for lunch or dinner and you’ll be good to go.

If you enjoy recipes like this, we highly recommend downloading the Food Monster App, it’s available for both Android and iPhone and has free and paid versions. The app is loaded with thousands of allergy-friendly & vegan recipes/cooking tips, has hundreds of search filters and features like bookmarking, meal plans and more! The app shows you how having diet/health/food preferences can be full of delicious abundance rather than restrictions!

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