Can You Reverse Insulin Resistance? Here’s What a Diabetes Expert Says (2024)

One unexpected benefit of the COVID-19 pandemic is the increased awareness of healthy eating and lifestyle, per a 2021 study in Appetite. While this is undoubtedly a positive finding, metabolic health is one vital aspect of our well-being that continues to fly under the radar. Chiefly, insulin resistance—a silent disruptor that affects millions of people worldwide. Insulin resistance occurs when your cells don’t respond effectively to insulin, leading to elevated blood sugar levels and potential health issues, including type 2 diabetes, obesity, heart disease and metabolic syndrome, per a 2020 review in Diabetes, Metabolic Syndrome and Obesity.

According to StatPearls, every 2 in 5 U.S. adults aged 18 to 44 have insulin resistance. Fortunately, we have good news: this metabolic condition isn’t a life sentence. With the proper lifestyle adjustments, you can reverse insulin resistance and improve your metabolic health and overall well-being for good. Keep reading to learn more.

The #1 Fruit to Eat When You Have Insulin Resistance, According to a Dietitian

What It Means to Reverse Insulin Resistance

In order to reverse your insulin resistance, your body needs to restore its ability to respond efficiently to insulin, the hormone that regulates blood sugar. This change involves improving your cells’ responsiveness to insulin signals, enabling them to better use glucose (blood sugar) for energy and reduce your risk of high blood sugar levels.

“Reversing insulin resistance basically means that you are improving the body’s response to insulin, allowing cells to take up glucose from the blood for energy more effectively,” explains Erin Palinski-Wade, RD, CDCES, a registered dietitian and author of 2-Day Diabetes Diet. “This can be achieved through various lifestyle changes, including regular exercise, dietary changes, improved sleep and reduced stress.”

4 Ways You Can Help Reverse Insulin Resistance

Engage in Daily Exercise

Research, specifically a 2021 article in Comprehensive Physiology, indicates that daily exercise can improve blood sugar uptake by muscles to enhance insulin sensitivity. Insulin sensitivity means how your cells respond to insulin. Consistent movement, whether it’s a brisk walk, strength training or a yoga session, can significantly boost your metabolic health.

“Add 30 minutes of moderate exercise most days of the week. Regular physical activity, including aerobic exercise and strength training, can improve insulin sensitivity and help the body use glucose more effectively. Exercise promotes glucose uptake by the muscles, which can reduce insulin resistance,” says Palinski-Wade.

Maintain a Balanced Diet

A metabolically friendly diet includes nutrient-dense foods that are high in fiber and protein, such as whole grains, lean proteins and an abundance of colorful fruits and vegetables. According to a 2021 study in the Iranian Journal of Public Health, you can support your body’s insulin function by balancing macronutrients (carbohydrates, fats and protein) and choosing low-glycemic foods that can help regulate blood sugar levels.

“Carbohydrates break down into simple sugars, which can elevate blood glucose levels and insulin,” Palinski-Wade explains. “By balancing your plate with protein, fat and fiber at each meal along with carbohydrates, you can improve your post-meal glucose levels, improving insulin resistance over time.”

Manage Stress

“Chronic stress can contribute to insulin resistance, so finding ways to manage stress can be beneficial. Belly breathing is simple and effective and can be done anywhere at any time of day,” says Palinski-Wade.

A 2022 review published in Cureus concluded that chronic stress can elevate cortisol levels, leading to insulin resistance. Incorporating stress-reducing practices, like mindfulness, deep breathing or yoga, can help you better manage stress and improve your body’s insulin response.

Prioritize Sleep

Research suggests that a lack of quality sleep can throw your hormone balance out of whack and increase your risk of insulin resistance, per a 2022 review in Cureus. Quality sleep can help improve metabolic functions and, therefore, can help optimize insulin sensitivity and support overall health, per a 2021 article in Nursing Clinics of North America.

“Not getting enough sleep can reduce insulin sensitivity, so aiming for seven to nine hours of quality sleep per night is important for reversing insulin resistance,” states Palinski-Wade. “To improve sleep, avoid caffeine at least eight to ten hours before bedtime, remove distractions and electronics from the bedroom, and stick to a regular sleep-and-wake schedule.”

7-Day No-Sugar Meal Plan for Insulin Resistance, Created by a Dietitian

The Bottom Line

If you’re one of the millions living with insulin resistance, take comfort in knowing you don’t have to. Adopting healthy lifestyle habits, such as regular exercise, eating a balanced diet, managing stress and sleeping well, is critical for boosting your metabolic health and improving insulin sensitivity. Speak with your health care provider or a registered dietitian to learn how your lifestyle and dietary choices can improve your insulin resistance and overall health.

The #1 Habit to Break for Better Metabolic Health, According to Dietitians

Frequently Asked Questions

  • Can you reverse insulin resistance permanently?

    Yes, you can permanently reverse insulin resistance with healthy lifestyle changes. The National Institute of Diabetes and Digestive and Kidney Diseases recommends adopting a holistic approach that includes regular exercise, a balanced diet, stress management and adequate sleep for sustainable improvements in insulin sensitivity and long-term metabolic health.

  • What’s the fastest way to cure insulin resistance?

    While there’s no overnight cure or one-size-fits-all solution, the fastest way to address insulin resistance is a multifaceted approach. Regular physical activity, adopting a nutrient-dense diet, managing stress effectively and prioritizing quality sleep all contribute to swift improvements in insulin sensitivity.

  • How long does it take to reverse insulin resistance?

    The timeline for reversing insulin resistance varies from person to person. With consistent lifestyle changes, some may experience improvements in weeks or months. Remember, consistently maintaining healthy habits is essential for reversing insulin resistance.

  • When is it too late to reverse insulin resistance?

    It’s never too late to address insulin resistance. Regardless of age or how long you’ve had insulin resistance, healthy lifestyle changes can improve your metabolic health.

Can You Reverse Insulin Resistance? Here’s What a Diabetes Expert Says (2024)

FAQs

Can You Reverse Insulin Resistance? Here’s What a Diabetes Expert Says? ›

Physical activity and losing weight if you need to may help your body respond better to insulin. Taking small steps, such as eating healthier foods and moving more to lose weight, can help reverse insulin resistance and prevent or delay type 2 diabetes in people with prediabetes.

Can you really reverse insulin resistance? ›

Highly processed, high-carbohydrate and high-fat foods require more insulin. In general, eating foods that have a low to medium glycemic index and limiting foods that have a high glycemic index can help you reverse and/or manage insulin resistance.

What is the fastest way to cure insulin resistance? ›

Insulin Resistance Treatment
  1. Exercise. Being active improves how well your body uses insulin. ...
  2. Get to a healthy weight. Losing as little as 5% to 7% of your weight can really lower your risk of type 2 diabetes. ...
  3. Eat fewer processed foods.
Apr 22, 2024

Does apple cider vinegar reverse insulin resistance? ›

Apple cider vinegar may help with diabetes and blood sugar control. Researchers have found that individuals with insulin resistance had a slower increase in blood sugar after eating starchy carbohydrates when they drank diluted cider vinegar before eating. Their vinegar was about 1½ tablespoons in ¼ cup water.

What is the best supplement for insulin resistance? ›

Vitamin C. Vitamin C is a supplement that's been shown to help with reducing insulin resistance and lowering blood glucose levels! If taken preventably, studies seem to suggest that vitamin C can help reduce the risk of developing insulin resistance and diabetes altogether.

How many years does it take to reverse insulin resistance? ›

The timeline for reversing insulin resistance varies from person to person. With consistent lifestyle changes, some may experience improvements in weeks or months. Remember, consistently maintaining healthy habits is essential for reversing insulin resistance.

How many pounds does it take to reverse insulin resistance? ›

Research has found that a weight loss of 5–7% is enough to reduce the risk of diabetes. For a person with diabetes or a high risk of diabetes, reaching and maintaining a moderate weight can help reduce the risk of insulin resistance, prediabetes, diabetes, and the health complications that can result.

What is the best breakfast for insulin resistance? ›

People with diabetes may need to eat a breakfast that can help balance their blood sugar levels. Diabetes-friendly breakfast options can include eggs with lean protein, Greek yogurt or cottage cheese with fruit, and multigrain toast with avocado.

What A1C level is considered insulin resistance? ›

Generally, here is what the results mean: An A1C under 5.7% is considered normal. An A1C between 5.7% and 6.4% is diagnostic for prediabetes. An A1C equal to or above 6.5% is diagnostic for diabetes.

What lowers insulin immediately? ›

The quickest way to lower your blood sugar is to take fast-acting insulin. Exercising is another fast, effective way. However, in severe cases, you should go to the hospital.

Does lemon water reduce insulin resistance? ›

Lemons are good for you, and many alternative practitioners contend that they can help stabilize blood sugar. Others believe that lemons can reverse insulin resistance, meaning the body's inability to respond to insulin—the hormone produced by the pancreas tasked with regulating blood sugar.

What can I drink before bed to lower my blood sugar? ›

Green tea, cow's milk, and fermented milk (kefir) could also help you manage your blood sugar responses. Coffee also contains compounds that may help regulate blood sugar, but confirming this requires more research.

What natural drink for insulin resistance? ›

Drink more green tea

Several studies have found that drinking green tea can help increase insulin sensitivity and reduce blood sugar ( 27 , 28 ). These beneficial effects of green tea could be due to its powerful antioxidant epigallocatechin gallate (EGCG), which helps increase insulin sensitivity ( 29 ).

How to get rid of insulin resistance belly fat? ›

Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin —which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says.

Can vitamin D reverse insulin resistance? ›

Another study tied higher vitamin D to a lower risk of insulin resistance, when the body is unable to respond to or use the insulin that it's producing. Researchers found that the chance of developing insulin resistance went down with each additional amount of vitamin D supplement taken.

Can insulin resistance ever be cured? ›

While it may not be possible to defeat insulin resistance entirely, there are ways to make the body's cells more receptive to insulin. Getting active is probably the best way to combat insulin resistance. Exercise can dramatically reduce insulin resistance in both the short and long terms.

Will cutting out sugar reverse insulin resistance? ›

If you're looking to control insulin resistance, focus on non-starchy vegetables and foods with lots of fiber and healthy fats. It's particularly important to limit processed foods containing added sugar.

Is there a pill to reverse insulin resistance? ›

Metformin is the most commonly used treatment to increase insulin sensitivity in insulin-resistant (IR) conditions such as diabetes, prediabetes, polycystic ovary syndrome, and obesity.

References

Top Articles
Latest Posts
Article information

Author: Kimberely Baumbach CPA

Last Updated:

Views: 6056

Rating: 4 / 5 (61 voted)

Reviews: 84% of readers found this page helpful

Author information

Name: Kimberely Baumbach CPA

Birthday: 1996-01-14

Address: 8381 Boyce Course, Imeldachester, ND 74681

Phone: +3571286597580

Job: Product Banking Analyst

Hobby: Cosplaying, Inline skating, Amateur radio, Baton twirling, Mountaineering, Flying, Archery

Introduction: My name is Kimberely Baumbach CPA, I am a gorgeous, bright, charming, encouraging, zealous, lively, good person who loves writing and wants to share my knowledge and understanding with you.