Insulin resistance, which is when cells don’t respond to insulin properly, is a precursor to type 2 diabetes, a health condition that occurs in one in three adults in the U.S. The reason why this is so alarming is because people with prediabetes are more likely to experience heart disease and stroke, which can be deadly.
Ready for the good news? Insulin resistance is reversible. You can literally take control of your health and avoid prediabetes or type 2 diabetes by making some changes to the way you eat and live. One great place to start is with breakfast. How you start your morning is powerful; it sets the tone for the rest of the day. And eating a breakfast that can actively help reverse insulin resistance is easier and more delicious than you may think.
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If you have insulin resistance and want to reverse it, Dr. Graham Simpson, MD,who is board-certified in internal medicine, anti-aging medicine and emergency medicine and is the medical director of Eternity Medicine, believes diet is the most important component to focus on.
“Exercise, some select supplements and medications, stress management and good sleep are also important, but food (and, in particular, carbohydrates), lead to insulin secretion. A key component of reversing or improving insulin resistance is to minimize insulin secretion and keep blood glucose levels steady,” he says.
Dr. Simpson explains that the best way to reverse insulin resistance is to eat foods that keep insulin levels in check. “There is no specific diet [for this]: vegan, keto, carnivore or low-carb can all accomplish this goal. That said, high carbohydrate and high protein are trickier to fit into a plan that limits insulin secretion,” he says. That means it’s important to minimize consumption of sugary drinks, white bread and pastries, white rice and pasta.
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Toby Smithson, MS, CDCES, FAND, RDN, a registered dietitian and senior manager of nutrition and wellness at the American Diabetes Association, also says that many different eating plans can help reverse insulin resistance. “There are seven healthy eating patterns that have been shown as an effective way to prevent type 2 diabetes. The seven eating pattern options include: The Mediterranean Diet, Dietary Approaches to Stop Hypertension (DASH), Low Carbohydrate, Very Low Carbohydrate, Vegetarian or Vegan, Low Fat or Very Low Fat,” she says.
The Breakfast Experts Recommend for Reversing Insulin Resistance
With this diet advice in mind, what do the experts recommend eating for breakfast if your health goal is to reverse insulin resistance? “Just like there is not one eating pattern for diabetes management, there also is not one food that will lower your risk of diabetes,” Smithson begins.
However, she recommends choosing a lean protein (such as low-fat cottage cheese, eggs or tofu) or a healthy fat (such as avocado or nuts) and combining it with a nutrient-rich carbohydrate that is full of fiber (such as whole grain toast, a whole grain tortilla, fresh fruit or beans). She explains that the fiber helps slow the absorption of the carbs, which prevents glucose levels from rising to an undesirable level. “If you would like to have a very low-carb breakfast, you can try an egg wrap filled with grilled bell peppers,” she adds.
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Dr. Simpson adds to Smithson’s advice, saying to prioritize low-glycemic foods at breakfast. “Low glycemic foods such as eggs, avocados, [plain] yogurt, cottage cheese, seeds or nuts and meats such as bacon and sausage would be my preference for breakfast. Insulin naturally is higher in the morning and these foods will only have a minimal impact on insulin secretion,” he explains.
In terms of breakfast foods to avoid, Dr. Simpson says to avoid cereals (unless it’s a low-carb cereal, which most aren’t), muffins, breads, fruit juices and sugar-sweetened beverages (like flavored coffees).
Related: Everything You Need to Know About Prediabetes, Who Gets It and How You Can Avoid It
While following this expert advice when deciding what to make for breakfast can help reverse insulin resistance, Smithson emphasizes that one meal alone can’t transform health; overall diet matters. “Blood glucose levels fluctuate throughout the day so changing one meal won’t ensure that blood glucose levels will stay in range throughout the day,” she explains. That said, if you follow their dietary advice, Dr. Simpson stresses it’s possible to reverse insulin resistance in just four weeks.
It’s empowering to know you can change your fate when it comes to your health. Committing to a low-glycemic breakfast is the first step to reversing insulin resistance. Once it becomes a habit, you can commit to keeping your success going with lunch, dinner and snacks. With time, you will change your health, one meal at a time.
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Related: 55 Satisfying Vegan Breakfasts to Power Your Day
Sources
Dr. Graham Simpson, MD, functional medicine doctor board-certified in internal medicine, anti-aging medicine and emergency medicine and the medical director of Eternity MedicineToby Smithson, MS, CDCES, FAND, RDN, registered dietitian and senior manager of nutrition and wellness at the American Diabetes Association Read More Details
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