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

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Carbohydrates—aka carbs—are the primarysource of energyfor 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.

The #1 Habit to Break When You Have Insulin Resistance, According to a Dietitian

What Is Insulin Resistance?

Managing insulin resistance often involves lifestyle changes like increased physical activity,a balanced dietwith 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 ofmetabolic 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 theirfibercontent.

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,” saysMelissa 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 inoats.)

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 heartyBean & Barley Soupcan make it easy to include barley in your diet.

2. Quinoa

Quinoa is also incredibly versatile, saysJess 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 thisCinnamon-Quinoa Breakfast BowlorQuinoa Avocado Salad.

3. Berries

In addition, “blueberries, raspberries, strawberries and blackberries are all great sources of fiber, vitamins and other health-promoting nutrients,” saysVanessa 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,” saysSarah 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.OurNo-Cook White Bean & Spinach Caprese Saladis 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 ourSweet Potato & Cauliflower Rice Bowlfor a satisfying way to enjoy sweet potatoes. Pro tip:Eat the potato skinto 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 sleepand 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.

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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Freeman AM, Acevedo LA, Pennings N.Insulin Resistance. 2023. In:StatPearls. StatPearls Publishing; 2024.Lee SH, Park SY, Choi CS.Insulin Resistance: From Mechanisms to Therapeutic Strategies.Diabetes Metab J. 2022 Jan;46(1):15-37. doi:10.4093/dmj.2021.0280Holesh JE, Aslam S, Martin A.Physiology, Carbohydrates. 2023 May 12. In:StatPearls. StatPearls Publishing; 2024.Zurbau A, Noronha JC, Khan TA, Sievenpiper JL, Wolever TMS.The effect of oat β-glucan on postprandial blood glucose and insulin responses: a systematic review and meta-analysis.Eur J Clin Nutr. 2021 Nov;75(11):1540-1554.Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study.J Nutr. 2019 Oct 1;149(10):1742-1748. doi:10.1093/jn/nxz117Reynolds AN, Akerman AP, Mann J.Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses.PLoS Med. 2020 Mar 6;17(3):e1003053. doi:10.1371/journal.pmed.1003053Hosseini Dastgerdi A, Ghanbari Rad M, Soltani N.The Therapeutic Effects of Magnesium in Insulin Secretion and Insulin Resistance.Adv Biomed Res. 2022 Jun 29;11:54. doi:10.4103/abr.abr_366_21Gołąbek KD, Regulska-Ilow B.Dietary support in insulin resistance: An overview of current scientific reports.Adv Clin Exp Med. 2019 Nov;28(11):1577-1585. doi:10.17219/acem/109976Williamson G, Sheedy K.Effects of Polyphenols on Insulin Resistance.Nutrients. 2020 Oct 14;12(10):3135. doi:10.3390/nu12103135Stull AJ.Blueberries' Impact on Insulin Resistance and Glucose Intolerance.Antioxidants (Basel). 2016 Nov 29;5(4):44. doi:10.3390/antiox5040044Jenkins DJ, Kendall CW, Augustin LS, Mitchell S, Sahye-Pudaruth S, Blanco Mejia S, Chiavaroli L, Mirrahimi A, Ireland C, Bashyam B, Vidgen E, de Souza RJ, Sievenpiper JL, Coveney J, Leiter LA, Josse RG.Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial.Arch Intern Med. 2012 Nov 26;172(21):1653-60. doi:10.1001/2013.jamainternmed.70Giuntini EB, Sardá FAH, de Menezes EW.The Effects of Soluble Dietary Fibers on Glycemic Response: An Overview and Futures Perspectives.Foods. 2022 Dec 6;11(23):3934. doi:10.3390/foods11233934

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Freeman AM, Acevedo LA, Pennings N.Insulin Resistance. 2023. In:StatPearls. StatPearls Publishing; 2024.Lee SH, Park SY, Choi CS.Insulin Resistance: From Mechanisms to Therapeutic Strategies.Diabetes Metab J. 2022 Jan;46(1):15-37. doi:10.4093/dmj.2021.0280Holesh JE, Aslam S, Martin A.Physiology, Carbohydrates. 2023 May 12. In:StatPearls. StatPearls Publishing; 2024.Zurbau A, Noronha JC, Khan TA, Sievenpiper JL, Wolever TMS.The effect of oat β-glucan on postprandial blood glucose and insulin responses: a systematic review and meta-analysis.Eur J Clin Nutr. 2021 Nov;75(11):1540-1554.Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study.J Nutr. 2019 Oct 1;149(10):1742-1748. doi:10.1093/jn/nxz117Reynolds AN, Akerman AP, Mann J.Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses.PLoS Med. 2020 Mar 6;17(3):e1003053. doi:10.1371/journal.pmed.1003053Hosseini Dastgerdi A, Ghanbari Rad M, Soltani N.The Therapeutic Effects of Magnesium in Insulin Secretion and Insulin Resistance.Adv Biomed Res. 2022 Jun 29;11:54. doi:10.4103/abr.abr_366_21Gołąbek KD, Regulska-Ilow B.Dietary support in insulin resistance: An overview of current scientific reports.Adv Clin Exp Med. 2019 Nov;28(11):1577-1585. doi:10.17219/acem/109976Williamson G, Sheedy K.Effects of Polyphenols on Insulin Resistance.Nutrients. 2020 Oct 14;12(10):3135. doi:10.3390/nu12103135Stull AJ.Blueberries' Impact on Insulin Resistance and Glucose Intolerance.Antioxidants (Basel). 2016 Nov 29;5(4):44. doi:10.3390/antiox5040044Jenkins DJ, Kendall CW, Augustin LS, Mitchell S, Sahye-Pudaruth S, Blanco Mejia S, Chiavaroli L, Mirrahimi A, Ireland C, Bashyam B, Vidgen E, de Souza RJ, Sievenpiper JL, Coveney J, Leiter LA, Josse RG.Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial.Arch Intern Med. 2012 Nov 26;172(21):1653-60. doi:10.1001/2013.jamainternmed.70Giuntini EB, Sardá FAH, de Menezes EW.The Effects of Soluble Dietary Fibers on Glycemic Response: An Overview and Futures Perspectives.Foods. 2022 Dec 6;11(23):3934. doi:10.3390/foods11233934

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

Freeman AM, Acevedo LA, Pennings N.Insulin Resistance. 2023. In:StatPearls. StatPearls Publishing; 2024.Lee SH, Park SY, Choi CS.Insulin Resistance: From Mechanisms to Therapeutic Strategies.Diabetes Metab J. 2022 Jan;46(1):15-37. doi:10.4093/dmj.2021.0280Holesh JE, Aslam S, Martin A.Physiology, Carbohydrates. 2023 May 12. In:StatPearls. StatPearls Publishing; 2024.Zurbau A, Noronha JC, Khan TA, Sievenpiper JL, Wolever TMS.The effect of oat β-glucan on postprandial blood glucose and insulin responses: a systematic review and meta-analysis.Eur J Clin Nutr. 2021 Nov;75(11):1540-1554.Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study.J Nutr. 2019 Oct 1;149(10):1742-1748. doi:10.1093/jn/nxz117Reynolds AN, Akerman AP, Mann J.Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses.PLoS Med. 2020 Mar 6;17(3):e1003053. doi:10.1371/journal.pmed.1003053Hosseini Dastgerdi A, Ghanbari Rad M, Soltani N.The Therapeutic Effects of Magnesium in Insulin Secretion and Insulin Resistance.Adv Biomed Res. 2022 Jun 29;11:54. doi:10.4103/abr.abr_366_21Gołąbek KD, Regulska-Ilow B.Dietary support in insulin resistance: An overview of current scientific reports.Adv Clin Exp Med. 2019 Nov;28(11):1577-1585. doi:10.17219/acem/109976Williamson G, Sheedy K.Effects of Polyphenols on Insulin Resistance.Nutrients. 2020 Oct 14;12(10):3135. doi:10.3390/nu12103135Stull AJ.Blueberries' Impact on Insulin Resistance and Glucose Intolerance.Antioxidants (Basel). 2016 Nov 29;5(4):44. doi:10.3390/antiox5040044Jenkins DJ, Kendall CW, Augustin LS, Mitchell S, Sahye-Pudaruth S, Blanco Mejia S, Chiavaroli L, Mirrahimi A, Ireland C, Bashyam B, Vidgen E, de Souza RJ, Sievenpiper JL, Coveney J, Leiter LA, Josse RG.Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial.Arch Intern Med. 2012 Nov 26;172(21):1653-60. doi:10.1001/2013.jamainternmed.70Giuntini EB, Sardá FAH, de Menezes EW.The Effects of Soluble Dietary Fibers on Glycemic Response: An Overview and Futures Perspectives.Foods. 2022 Dec 6;11(23):3934. doi:10.3390/foods11233934

Freeman AM, Acevedo LA, Pennings N.Insulin Resistance. 2023. In:StatPearls. StatPearls Publishing; 2024.

Lee SH, Park SY, Choi CS.Insulin Resistance: From Mechanisms to Therapeutic Strategies.Diabetes Metab J. 2022 Jan;46(1):15-37. doi:10.4093/dmj.2021.0280

Holesh JE, Aslam S, Martin A.Physiology, Carbohydrates. 2023 May 12. In:StatPearls. StatPearls Publishing; 2024.

Zurbau A, Noronha JC, Khan TA, Sievenpiper JL, Wolever TMS.The effect of oat β-glucan on postprandial blood glucose and insulin responses: a systematic review and meta-analysis.Eur J Clin Nutr. 2021 Nov;75(11):1540-1554.

Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study.J Nutr. 2019 Oct 1;149(10):1742-1748. doi:10.1093/jn/nxz117

Reynolds AN, Akerman AP, Mann J.Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses.PLoS Med. 2020 Mar 6;17(3):e1003053. doi:10.1371/journal.pmed.1003053

Hosseini Dastgerdi A, Ghanbari Rad M, Soltani N.The Therapeutic Effects of Magnesium in Insulin Secretion and Insulin Resistance.Adv Biomed Res. 2022 Jun 29;11:54. doi:10.4103/abr.abr_366_21

Gołąbek KD, Regulska-Ilow B.Dietary support in insulin resistance: An overview of current scientific reports.Adv Clin Exp Med. 2019 Nov;28(11):1577-1585. doi:10.17219/acem/109976

Williamson G, Sheedy K.Effects of Polyphenols on Insulin Resistance.Nutrients. 2020 Oct 14;12(10):3135. doi:10.3390/nu12103135

Stull AJ.Blueberries' Impact on Insulin Resistance and Glucose Intolerance.Antioxidants (Basel). 2016 Nov 29;5(4):44. doi:10.3390/antiox5040044

Jenkins DJ, Kendall CW, Augustin LS, Mitchell S, Sahye-Pudaruth S, Blanco Mejia S, Chiavaroli L, Mirrahimi A, Ireland C, Bashyam B, Vidgen E, de Souza RJ, Sievenpiper JL, Coveney J, Leiter LA, Josse RG.Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial.Arch Intern Med. 2012 Nov 26;172(21):1653-60. doi:10.1001/2013.jamainternmed.70

Giuntini EB, Sardá FAH, de Menezes EW.The Effects of Soluble Dietary Fibers on Glycemic Response: An Overview and Futures Perspectives.Foods. 2022 Dec 6;11(23):3934. doi:10.3390/foods11233934