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Amazing Diet Guide for Diabetic People

insulin resistance diet

If you have been diagnosed with diabetes, but are unsure of what you need to eat, you may be confused. 

After all, it can be hard to stay healthy if you don’t know what a healthy diet looks like! 

Do you need some tips on healthy foods you may want to add to your shopping list? 

If you’re dealing with an insulin resistance diet, check out this article to get some more tips on healthy eating.


You want to look for fruit that has fiber, vitamins, and minerals that you need.

It’s best to go with fresh or frozen fruit because they still have all of the nutrients. You can choose canned fruit if you need to, but make sure it doesn’t have added sugar. 


Great fruit choices include:

  • Berries
  • Bananas
  • Grapes
  • Apples
  • Peaches
  • Plums

Although it may make sense that fruit juice could be a good option, it actually can easily raise your blood sugar. Even juices that claim to have no sugar added or are unsweetened may still be very high in natural sugar, so beware.


To manage your blood sugar, you should reach for vegetables as a low calorie and high fiber option. 

Fresh, no salt added canned, or frozen vegetables are all great choices. 

When you’re shopping for vegetables, reach for:

  • Carrots
  • Tomatoes
  • Colorful peppers
  • Broccoli
  • Spinach
  • Asparagus
  • Brussels sprouts
  • Collards
  • Kale

Vegetable juices are not as bad as fruit juices, but they won’t fill you up like real vegetables will and they don’t have as much fiber.


You can eat whole-grain food if you have diabetes. They are good for vitamins, minerals, and fiber.

In the past, you may have heard that you have to avoid all carbohydrates, but this isn’t true. Whole and unprocessed carbohydrates are a great way to fuel your body as long as you are controlling your portions.

You want to focus on choosing the right type of grains and try to combine them with protein and fat to avoid a spike in your blood sugar.


Dairy Products

Dairy is great for calcium, which helps you with your teeth and bone health. You should go for a low-fat dairy product that doesn’t have added sugar. 

Whole or full-fat dairy should be avoided because there are saturated fats found in animal fats and these are bad for people on an insulin resistance diet.

If you happen to be lactose intolerant, check out alternative dairy products that are not sweetened and provide similar nutritional value. 



Fish are great because you will get plenty of omega-3 fatty acids. This helps to reduce your risk of heart disease, which can be a common problem with people that have diabetes.

Some fish types that you should check out are:

  • Salmon
  • Tuna
  • Sardines
  • Herring
  • Mackerel
  • Rainbow trout

All of these options are filled with those healthy omega-3 fatty acids that your body needs.


Legumes can raise blood sugar levels slowly, which is great for people that have diabetes. They also have a lot of fiber.

Pinto beans, lima beans, red beans, or black beans are all wonderful options to add to your diet.

Canned beans can work in place of dried beans if you want a more convenient option. Just be sure to choose cans that indicate there was no salt added or rinse the canned beans before use.

Perfect Your Insulin Resistance Diet

When you have an insulin resistance diet, you want to eat the foods that will be satisfying and healthy. Be sure to avoid foods that cause you allergies or foods that increase your blood sugar levels as often as possible.

In order for this to happen, you must be conscious of what you eat and be sure that you are eating the right portion sizes.

If you’re interested in our tests for testosterone related to diabetes, check out our blog post to learn more.

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