Insulin resistance is a condition where cells in the body stop responding properly to the signal of insulin, which is a hormone that helps regulate blood sugar. Over time, insulin resistance can lead to diseases like prediabetes, obesity, and type 2 diabetes. Thankfully, there are certain diet and lifestyle changes to reverse conditions associated with insulin resistance like prediabetes and type 2 diabetes. There are certain foods you can avoid that not only increase your insulin resistance but also reduce your calorie burn.
We spoke with Robert Iafelice, MS, a registered dietitian and nutrition expert at SETFORSET, and Jesse Feder, CPT a registered dietitian at Strength Warehouse, to learn more about the worst foods. They believe that foods with processed sugars (like donuts and sugary cereals) and foods that are high in saturated fat (like frozen dinner meals). Find out more below!
Foods With Refined Sugars
As you probably already know, too much sugar is horrible for your overall health—especially when it comes to insulin resistance. Consuming excess sugar directly leads to insulin resistance. Those with insulin resistance experience a buildup of glucose in the blood. This is especially true with refined sugar which offers empty calories and none of the natural nutrients found in unrefined sugar like calcium, iron, and magnesium. That's why it's best to avoid foods with excess sugar in the long run.
While there are tons of unhealthy sugary foods out there, Iafelice emphasizes that donuts are among the worst they're high in both unnecessary fats and sugars. He explains that sugar is toxic to your body's cells, and eating too much of it by consuming foods like donuts will lead to insulin resistance over time. "Chronic consumption of sugar can lead to elevated blood sugar over time, which is essentially diabetes. As we get older, our cells become more resistant to insulin, which lowers blood sugar," he says. Yikes! It's best to just avoid donuts altogether or not eat them as frequently.
Foods High In Trans Fats
A diet high in saturated fats, which are found in animal-based foods like beef, pork, poultry, full-fat dairy products, and eggs, can reduce your calorie burn. And, according to a 2020 study, saturated fats may be linked to increased insulin resistance. Frozen meals are notoriously high in sodium and saturated fat, that's why they can prevent calorie burn and increase your insulin resistance. They are packed with refined carbs, sugar, and trans fats that will do very little to improve your health or keep you satiated for a long time.
Feder says that frozen dinners usually have "large amounts of fat and salt in them to make them taste good as well as keep them preserved. High amounts of fat and salt can lead to weight gain, obesity, high blood pressure, and cardiovascular disease." Instead, opt for frozen meals that aren't animal-based, so they won't have high saturated fat levels.
So, when it comes to insulin resistance and burning calories, experts like Feder and Iafelice recommend avoiding foods with refined sugars and foods that are high in trans fats. The American Diabetes Association (ADA) emphasizes that there is no "one-size-fits-all" diet for controlling insulin resistance. However, the ADA encourages boosting fiber intake with whole grains, "good" fats, and non-starchy vegetables rather than processed or junk food. Your body will thank you!
