Foods That Decrease Insulin Resistance

Insulin resistance is a hot topic in PCOS. It’s considered to be at the heart of PCOS for the majority of women. Studies estimate 75-95% of women with PCOS have some degree of insulin resistance. The good news is that diet and lifestyle can have a major effect on improving insulin resistance. You’re probably tired of reading about the foods you should “supposedly” avoid if you have insulin resistance.  I prefer to take a different approach …. think about the foods you should ADD to your diet that can improve insulin resistance in PCOS.

How do foods improve insulin resistance?

Dietary patterns and specific components found in food can improve insulin resistance. For example, limiting added sugars, choosing healthier types of carbs and eating balanced meals containing protein, fat and carbs can help to improve insulin resistance. In addition, certain components of food, including fiber, antioxidants and resistant starch improve insulin sensitivity.

Lifestyle plays an important role as well, including getting adequate sleep, exercising (cardio and strength training), and managing stress.

 8 Foods that decrease insulin resistance

1. Flaxseeds

Flaxseeds are rich in omega 3 fatty acids, antioxidants, and are great sources of insoluble fiber. They contain a large amount of  lignans, which are plant compounds that have antioxidant and estrogen properties. A clinical study looked at their effect on blood sugar and insulin resistance in women with PCOS. The study showed a significantly decreased level of insulin resistance in those consuming 30g/day of flaxseeds. In another study, supplementing 10g of flax seed powder for one month reduced fasting blood glucose by 19.7%. 

Tips to add flaxseeds to your diet

There are many ways to incorporate flax seeds into the diet. Keep in mind that they need to be ground in order to get the maximum health benefits. Store them in an airtight container in the refrigerator once opened.

• Sprinkle on top of hot cereal
  
• Add to salads and grain dishes
• Add into any batter (i.e. muffins, breads) 
• Mix into yogurt
• Add to smoothies

2. Cinnamon

Cinnamon is a spice made from the inner bark of trees, and is found as an ingredient in various foods and recipes. Cinnamon is rich in antioxidants, such as polyphenols, and is known to have benefits to insulin resistance. One study showed improvements in insulin sensitivity with 40 days of daily consumption of 1-6g of cinnamon. Studies have also shown that cinnamon extract can reduce insulin resistance by increasing activity in the insulin signaling pathway. In another study, women with PCOS were randomized to daily oral cinnamon and placebo for 8 weeks. Comparisons were done on baseline insulin sensitivity. Significant reductions in insulin resistance in the cinnamon group were shown, but not the placebo group.

Tips to add cinnamon to your diet

• Sprinkle on top of oatmeal 
• Add to peanut butter toast 
• Add to your coffee or tea 
• Sprinkle on apples

3. Apple Cider Vinegar 

Apple cider vinegar is created when crushed apples are exposed to yeast which ferments the sugar and turns them into alcohol. Next, bacteria is added which further ferments the alcohol turning it into acetic acid. This is the main component of apple cider vinegar, and researchers believe that this acid may be responsible for apple cider vinegar’s health benefits.

To look at the effects of apple cider vinegar on insulin resistance in people with PCOS, a study looked at 7 patients who drank a beverage containing 15g of apple cider vinegar daily for 90 to 110 days. Ovulation, the menstrual interval, fasting serum glucose level, fasting serum insulin level, luteinizing hormone (LH), follicle stimulating hormone (FSH), and testosterone were compared before and after. Those drinking the apple cider vinegar had a decrease in insulin resistance compared to the placebo group. Ovulatory menstruation was also observed by day 40 in 4 out of 7 participants.

Another study shows that consuming 20g of apple cider vinegar per day with a high carbohydrate food, increased insulin sensitivity by 34% after one week.

Tips to add apple cider vinegar to your diet

Apple cider vinegar should not be consumed in large amounts, as there are side effects due to its high acidity.

• Start with a small amount and work up to around 2 tablespoons (30mL) per day
• Dilute with water and drink through a straw to avoid tooth exposure to acetic acid
• Mix it with lemon
• Rinse your mouth after!

4. Green Tea 

Green tea is loaded with antioxidants that are known to have a wide range of benefits on the body. Green tea contains a catechin (which are natural antioxidants) called epigallocatechin-3-gallate (EGCG) which helps prevent cell damage. Tea is also rich in polyphenols, which are natural compounds known to help reduce inflammation in the body. In a study done on people with PCOS, green tea was prescribed to the experimental group to compare results to those in the placebo group. Those consuming 500mg of green tea extract twice daily for 12 weeks, had significantly lower fasting insulin levels. 

If you don’t enjoy drinking tea, try adding matcha powder into your smoothie.

5. Blueberries 

Blueberries are rich in a variety of nutrients including fiber, vitamin C, vitamin E, vitamin K, potassium, calcium, magnesium, and folate. Antioxidant rich fruits due to their dark pigmented skins which contain anthocyanins. Blueberries also have a low glycemic index, the effect of a carbohydrate containing food on your blood sugar levels.

In a study examining blueberries and insulin sensitivity, the experimental group was consuming 22.5g blueberry bioactives, or a smoothie of equal nutritional value but without added blueberry bioactives. Insulin sensitivity was enhanced in the blueberry group after the study. This indicates that the bioactives from whole blueberries may improve insulin resistance.

Tips to add blueberries to your diet

• Sprinkle on oatmeal 
• Add them to a salad 
• Use fresh or frozen berries in your smoothie
  
• They make a great snack

6. Avocados 

Avocados are a very nutritious fruit (did you know they are classified as a fruit?) containing a large amount of nutrients including vitamins K, C, B, E, and folate. They are also packed with fiber! Avocados contain a type of fat called monounsaturated fats found in avocados, which has been shown to help the body use insulin more effectively. In one study looking at the effects of monounsaturated fats on insulin resistance, those consuming a diet rich in monounsaturated fats improved insulin levels in insulin resistant subjects.

Tips to add avocado to your diet

• Add to scrambled eggs
• Spread for avocado toast 
• Make guacamole for a dipping snack
• Cube it into your salad 
• Add to your smoothie to make it creamier … and keep you feeling full longer
• Eat it as a snack with a little lemon and salt

7. Legumes

Beans and legumes are the fruits and seeds of a family called Fabaceae. They are rich in fiber, protein, and micronutrients, and are known to have a wide variety of benefits, one being on blood sugar levels and insulin resistance. Studies have shown that beans and legumes have been proven to be effective at improving insulin sensitivity due to their bioactive compounds. In addition, beans are rich in soluble fiber, which has been known to help improve insulin resistance by the formation of short chain fatty acids (SCFAs) which are beneficial to our gut microbiome. Resistant starch, similar to soluble fiber, goes through the digestive tract undigested, and has been shown to play a role in improving insulin sensitivity. Reference

Tips to add legumes to your diet

• Feature them in soups, stews, and casseroles
• Add chickpeas or black beans to salads
• Puree beans for bean dips
• Add them to breakfast, along with eggs, salsa and avocado.

8. Fenugreek seeds

Fenugreek is a plant that for thousands of years has been used in alternative and chinese medicine to treat skin conditions and many other diseases. They are a great source of fiber, iron, manganese, and magnesium. In a study to examine the effects of Fenugreek seeds on insulin resistance, people with insulin resistance were divided into two groups, one consuming 1g/day of Fenugreek seeds and the other consuming a placebo capsule for two months. The group consuming the Fenugreek seeds showed an increase in percent insulin sensitivity. This result shows a potential role of Fenugreek in reducing insulin resistance.

Tips to add fenugreek seeds to your diet

• Seeds should be soaked for six to eight hours, and can be taken before each meal. 
• Sprinkle them into your salad
• You make Fenugreek tea 

Bottom line

While no food is “magical” when it comes to insulin resistance, these 8 foods can be especially helpful in improving insulin resistance. Which are your favorites?

I’d like to thank Arielle Faria  for writing the blog post. Arielle graduated from West Chester University of Pennsylvania with her B.S in nutrition
and dietetics, and is now a current Sodexo dietetic intern. She is looking forward to starting her career as a Registered Dietitian in just a few months. Arielle has many different interests within the field, but long term, can ultimately see herself working with with women’s health in her own practice one day.