🐟 2. Fatty Fish – Omega-3 Powerhouse
Salmon, mackerel, sardines, herring — these fatty fish are metabolic superstars.
Packed with omega-3 fatty acids, which reduce inflammation linked to insulin resistance
High-quality protein slows digestion and prevents blood sugar spikes
A study found that eating 750g of fatty fish per week improved post-meal glucose control
✅ Tip: Aim for 2–3 servings weekly — grilled, baked, or smoked.
🥬 3. Leafy Greens – Low-Carb, Nutrient-Dense Stars
Spinach, kale, Swiss chard, collards — these greens are low in calories and carbs, but high in:
Magnesium — low levels are linked to insulin resistance
Antioxidants — protect cells from oxidative stress
Fiber — slows sugar absorption
✅ Bonus: One study showed that eating leafy greens daily reduced type 2 diabetes risk by 14%.
🫘 4. Beans & Lentils – The Fiber-Rich Stabilizers
Black beans, chickpeas, lentils, kidney beans — legumes are slow-digesting carb champions.
High in soluble fiber — forms a gel that slows sugar release into the bloodstream
Packed with plant-based protein
Have a low glycemic index (GI), meaning they cause gradual rises in blood sugar
✅ Pro tip: Rinse canned beans to reduce sodium and improve digestibility.
🥑 5. Avocados – Healthy Fats to the Rescue
Creamy, rich, and satisfying — avocados are more than a trend.
Loaded with monounsaturated fats — improve insulin sensitivity
High in fiber (about 10g per avocado)
Help reduce belly fat — a major factor in insulin resistance
✅ Study-backed: People who eat avocados regularly have lower fasting insulin levels.
🍓 6. Berries – Nature’s Sweet Medicine
Blueberries, strawberries, raspberries — these colorful fruits are low-glycemic gems.
Packed with anthocyanins — antioxidants shown to improve insulin response
High in fiber, low in sugar compared to other fruits
One study found that eating blueberries daily improved insulin sensitivity in obese adults
✅ Eat them fresh or frozen — no added sugar.
🥣 7. Oats (Steel-Cut or Rolled) – The Soluble Fiber Hero
Not all carbs are enemies.
Oats contain beta-glucan, a type of soluble fiber that:
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