What to Eat to Improve Insulin Sensitivity

Food has the single biggest impact on insulin levels. Every meal either increases insulin resistance or improves it. Diets high in refined carbohydrates, added sugars, and ultra-processed foods lead to repeated insulin spikes. Over time, these spikes make the body less responsive to insulin.

By choosing foods that keep blood sugar and insulin levels more stable, you can dramatically improve insulin sensitivity — often within weeks.

Internal links: – What is insulin resistance? – Healthy habits and routines

The most effective dietary pattern for improving insulin sensitivity includes:

• Lower-GI carbohydrates to reduce glucose spikes
• Higher protein intake to stabilise appetite and preserve muscle
• Healthy fats for satiety and blood sugar stability
• Plenty of fibre to slow digestion and improve gut health
• Minimising added sugars and refined carbs

This way of eating is flexible and works with all cultural diets.

External source: NIDDK — dietary patterns for stable blood glucose.

Choose foods that digest slowly, promote fullness, and keep glucose stable:

Low-GI carbohydrates

• Whole grains: oats, quinoa, barley
• Legumes: beans, chickpeas, lentils
• Low-GI fruits: berries, apples, citrus
• Non-starchy vegetables

High-quality protein

• Fish, chicken, tofu, eggs
• Greek yoghurt and cottage cheese
• Lean meats

Healthy fats

• Olive oil, avocado
• Nuts and seeds
• Fatty fish (omega-3 sources)

Internal link: How to improve insulin resistance

Some foods trigger rapid insulin spikes or worsen inflammation:

• Sugary drinks (soft drinks, juices, energy drinks)
• White bread, white rice, pastries
• Ultra-processed snacks and fast foods
• High-sugar cereals
• Large portions of refined carbohydrates

These foods are not “off-limits” forever, but limiting them helps stabilise insulin levels and reduce cravings.

Internal link: Can diabetes be improved?

A simple way to build meals that improve insulin sensitivity:

• ½ plate: non-starchy vegetables
• ¼ plate: lean protein
• ¼ plate: low-GI whole grains or legumes
• + Healthy fats: olive oil, nuts, seeds, avocado

This balanced plate supports weight control, stable blood sugar and long-term metabolic health.

CTA: Learn how diet fits into the bigger picture in our free Diabetes Masterclass.