Insulin resistance can be considered the first stage of insulin and blood sugar imbalance that can eventually lead to diabetes, cardiovascular disease, obesity, infertility and Alzheimer’s disease. The good news is that insulin resistance can often be reversed with lifestyle changes!

Here are 5 EASY dinners I recommend to patients for metabolic health.

Below are five signs that your body might be struggling with insulin resistance:

1. Weight Gain, Especially Around the Midsection

Weight gain, particularly around the belly, is one of the most common signs of insulin resistance. Here’s why it happens: insulin acts like a key that unlocks cells to let glucose in. When cells become resistant to insulin, glucose can’t enter, and instead, it stays in the bloodstream. This excess glucose can then be stored as fat, especially around the midsection. If you’ve noticed that you’re gaining weight despite maintaining your usual diet and exercise routine, insulin resistance could be the culprit.

This issue can be particularly pronounced during menopause, when hormonal changes can make blood sugar control more challenging. Many women experience what’s commonly referred to as “menopause belly,” where fat redistributes from the hips and thighs to the abdominal area. This shift in fat storage not only increases the risk of insulin resistance but also raises the risk of chronic diseases like heart disease and type 2 diabetes. As estrogen levels decline, metabolism slows down, and fat storage patterns change, making it harder to lose weight and maintain blood sugar control.

2. Fatigue, Especially After Eating

Feeling tired and sluggish, especially after meals, is another sign of insulin resistance. Normally, food is supposed to energize us, providing our bodies with the fuel we need to function. However, when glucose can’t enter cells due to insulin resistance, your body doesn’t get the energy it needs, leaving you feeling drained and lethargic. Instead of feeling revitalized after eating, you might find yourself needing a nap or struggling to stay focused. If this sounds familiar, it could be a sign that your body is struggling with insulin resistance.

3. Skin Changes

Insulin resistance can also manifest in various skin issues, including:

• Acanthosis nigricans: dark, velvety skin patches, often in folds and creases of the skin (neck and armpit)
• Skin tags: small, benign growths that can appear in areas like the neck, armpits, or groin
• Acne: particularly along the jawline, chest, and back, due to insulin’s role in promoting androgen production
• Excessive hair growth: women may notice male-pattern hair growth on the chin and upper lip due to increased androgen production

4. Lab Changes

Certain lab results can also indicate insulin resistance, including:

• Elevated hemoglobin A1c (HbA1c): a measure of average blood sugar levels over a period of 3 months; optimal is 5% or less
• High glucose: blood sugar levels consistently above 100; optimal is between 80-90
• High insulin: your body produces more insulin to compensate for resistance; optimal is less than 10
• Elevated triglycerides: a type of fat found in the blood; optimal is less than 100
• Elevated liver enzymes: due to fatty liver, a common comorbidity with insulin resistance

5. Frequent Thirst and Urination

When there’s too much glucose in the bloodstream, your kidneys work harder to filter it out, leading to more frequent urination. This, in turn, can cause dehydration, making you feel thirsty more often. If you’re finding yourself drinking more water and running to the bathroom frequently, it could be a sign that your body is struggling with insulin resistance.

What Can You Do?

If you’re experiencing any of these signs, there are steps you can take to improve your insulin sensitivity:

• Eat a balanced diet:
  • Eat enough protein – include protein with every meal.  Protein helps stabilize blood sugar and thus reduce surges of insulin. Always focus on protein and fiber for breakfast: plain greek yogurt with berries and chia or flax; protein chia pudding, or eggs with veggies.
  • Minimize processed food – chips, crackers, cereals and foods that come out of bags and boxes found in the aisles. Shop the perimeter of the grocery store, focusing on veggies, fruits, lean proteins, yogurt, beans, and whole grains.
  • Avoid snacking if possible. Aim to eat 3 solid meals per day. An early dinner is key and then avoiding food after dinner really helps!
  • For carbs, focus on minimally processed grains and starchy veggies – wild rice, quinoa, oat bran, sweet potato, brown rice, forbidden rice (aka black rice) winter squashes, parsnips.
    • Limit grains to 1/2 cup per day.
    • For noodles – try spaghetti squash, zucchini noodles, hearts of palm pasta, shiratake noodles
    • Try cauliflower rice or mashed cauliflower or parsnips instead of white potato
  • Increase vegetables and fiber:
    • Aim to eat at least 4-5 cups vegetables daily. Best vegetables are low glycemic vegetables- greens (kale, spinach, collards, chard, arugula), string beans, zucchini, celery, cucumbers, broccoli, cauliflower, cabbage, bok choy, mushrooms, Brussels sprouts, asparagus, peppers.
    • Good fiber sources include vegetables, oat bran, flax seeds, chia seeds, beans and legumes.
  • Increase polyphenols (healthy plant compounds)
    • Think purple and red – purple/red carrots, red cabbage, red onion. Polyphenol-rich grains include red or black rice (aka forbidden rice) and red quinoa. Best fruits include berries (blueberries, blackberries, raspberries), cherries, and pomegranate.
    • Olive oil
    • Include green tea, 1-2 cups per day (Matcha is a great choice)
  • Limit Alcohol – 3 drinks per week or less is best
• Exercise regularly: aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Walking post-meals is also particularly helpful for blood sugar control.
• Maintain a healthy weight: losing weight, particularly around the midsection, can help improve insulin sensitivity. Sometimes diet and exercise aren’t enough, and GLP-1s can be helpful.
• Manage stress: chronic stress can exacerbate insulin resistance; try stress-reducing techniques like meditation, walking, and yoga.
• Consider hormone replacement therapy (HRT): for women going through menopause, HRT may help alleviate symptoms and improve insulin sensitivity. However, it’s essential to discuss the potential benefits and risks with your healthcare provider.

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.