The 5 Carbs You Should Be Eating for Insulin Resistance, According to Dietitians

Carbohydrates—aka carbs—are the primary source of energy for the body. They are found in foods like fruits, vegetables, grains and dairy products. And even though they raise your blood sugar, carbs are not the enemy when it comes to insulin resistance. 

Of course, not all carbs are created equally. Some foods, such as those with added sugars, should be limited, while others play an important role on a balanced plate.

We asked registered dietitians which carbs they recommend for people with insulin resistance. Here’s what made their list.

What Is Insulin Resistance?

Insulin resistance is a condition where the body’s cells do not respond effectively to insulin, a hormone produced by the pancreas that helps regulate blood sugar levels. When cells are resistant to insulin, the pancreas pumps out more of this hormone in an effort to help glucose enter cells. Over time, this can lead to high blood sugar levels and may develop into type 2 diabetes. 

Managing insulin resistance often involves lifestyle changes like increased physical activity, a balanced diet with the right carbs, and sometimes medication, but treatment plans vary from person to person.

Insulin resistance is concerning because it is a significant risk factor for several serious health conditions, including type 2 diabetes, high blood pressure, abnormal cholesterol levels and increased visceral fat, which is linked to inflammation. These issues contribute to the development of metabolic syndrome, a cluster of conditions that raise the risk of heart disease, stroke and type 2 diabetes. Early detection and management of insulin resistance are crucial in preventing the progression and health problems associated with the condition.

Why Carbs Are Important with Insulin Resistance

Carbohydrates play a crucial role in maintaining a well-balanced diet and overall health. They are the body’s primary source of energy, fueling everything from daily activities to intense workouts. Carbs are broken down into glucose, which is then absorbed into the bloodstream and transported to cells for energy. This process is especially important for keeping our brains and muscles functioning optimally.

However, the type and amount of carbs consumed can significantly impact insulin resistance. Refined carbs—such as sugary snacks and white bread—may cause rapid spikes and crashes in blood sugar, exacerbating insulin resistance. On the other hand, complex carbs, found in vegetables, fruits, legumes and whole grains, release glucose more slowly and steadily, helping to maintain stable blood sugar levels, thanks to their fiber content. 

The 5 Best Carbohydrates for Insulin Resistance

1. Barley

It’s time to give barley another look. “One of the most underrated whole grains when it comes to blood sugar control and insulin resistance is barley,” says Melissa Azzaro, RDN, owner of The Hormone Dietitian. “Barley contains a type of soluble fiber called beta-glucan that has been shown to lower sugar in the blood,” she says. (Beta-glucan is also found in oats.)

Additionally, barley promotes a feeling of fullness and may aid in weight management thanks to the fiber it provides, which is an important factor in managing insulin resistance. Enjoying a hearty Bean & Barley Soup can make it easy to include barley in your diet.

2. Quinoa

Quinoa is often hailed as a superfood, and it’s particularly beneficial for individuals with insulin resistance. Often classified as whole grain, quinoa is technically a seed. It’s a source of dietary fiber, which helps regulate blood sugar levels by slowing down the digestion process and preventing spikes in insulin. Additionally, quinoa contains essential amino acids and nutrients like magnesium, which may play a crucial role in insulin secretion and function. Studies have shown that consuming low-glycemic foods that are high in fiber can significantly improve insulin sensitivity and help manage blood sugar levels. The glycemic index can be a helpful tool if you’re trying to determine what foods may increase blood sugar spikes. Opting for foods with a lower glycemic index more often than higher glycemic foods can help improve and stabilize blood sugar levels. 

Quinoa is also incredibly versatile, says Jess DeGore, RD, CDCES, owner of Dietitian Jess Nutrition. Quinoa can be a part of breakfast, lunch or dinner in place of other grains like oats, rice and more. Start with this Cinnamon-Quinoa Breakfast Bowl or Quinoa Avocado Salad.

3. Berries

Berries are widely celebrated for their potential benefits in managing insulin resistance. Studies have shown that berries, such as blueberries, strawberries and raspberries, are rich in polyphenols, which have been associated with improved insulin sensitivity. Research suggests that consuming 150 grams (1 cup) of blueberries daily for six weeks was associated with an improvement in insulin sensitivity by up to 28% among people who were insulin-resistant and had weights considered obese. Berries contain anthocyanins, antioxidants that reduce oxidative stress and inflammation, both of which are linked to insulin resistance. 

In addition, “blueberries, raspberries, strawberries and blackberries are all great sources of fiber, vitamins and other health-promoting nutrients,” says Vanessa Imus, M.S., RDN, owner of Integrated Nutrition. Yes, berries are fruits and they’re a natural source of sugar. However, that sugar is wrapped up in a high-fiber package. “Fiber is a great way to balance blood sugar, as it slows down how quickly food digests. Even though fiber counts as a carbohydrate, it doesn’t fully break down into sugar as other carbohydrates do,” Imus explains.

4. Beans

Beans are beneficial for managing insulin resistance because they are high in fiber. “While beans are often thought of as a vegan or vegetarian protein food, they’re actually a good source of carbs, too,” says Sarah Anzlovar, M.S., RDN, a certified intuitive eating counselor. “Beans are a source of fiber and protein, both of which slow the rate at which the carbs are digested. This gives your body the energy it needs from carbs, without overloading it with a rush of glucose,” she adds. Eating legumes (like beans) daily has also been found to reduce hemoglobin A1C levels, a key marker of blood sugar control. Our No-Cook White Bean & Spinach Caprese Salad is jam-packed with beans and provides 5 grams of fiber and 14 grams of protein per serving.

5. Sweet Potatoes

Sweet potatoes are often recommended for managing insulin resistance due to their low glycemic index. These sweet spuds are a source of dietary fiber, particularly soluble fiber, which helps to slow down the absorption of sugars and prevent spikes in blood sugar levels. Try our Sweet Potato & Cauliflower Rice Bowl for a satisfying way to enjoy sweet potatoes. Pro tip: Eat the potato skin to maximize your fiber intake.

The Bottom Line

Selecting the best carbohydrates for managing insulin resistance involves understanding what to look for. Incorporating higher-fiber whole grains, legumes, vegetables and fruits, like barley and berries, may help stabilize blood sugar levels and improve overall insulin sensitivity. 

It is important to remember that managing insulin resistance requires a holistic approach that considers overall diet and lifestyle. No single food can reverse insulin resistance or, conversely, cause the body to develop type 2 diabetes. Incorporating regular physical activity, maintaining a healthy weight and managing stress levels are all crucial components of a comprehensive strategy to improve insulin sensitivity. Additionally, getting adequate sleep and staying hydrated also support metabolic health. By taking a balanced and thoughtful approach, you can make meaningful strides in managing insulin resistance and promoting long-term wellness.