INSULIN resistance is often talked about as a “diabetes issue”, but in reality, it’s a metabolic problem that affects millions of people long before any diagnosis appears. With today’s eating habits and lifestyles, insulin resistance is becoming increasingly common, and it’s something we should all understand, not fear.

“Insulin is a hormone that helps move glucose [sugar] from the bloodstream into cells, where it’s used for energy,” explained nutritionist Keisha Black. “When the body becomes insulin resistant, cells stop responding effectively to insulin. To compensate, the pancreas produces more insulin to keep blood sugar levels normal.”

She said over time, this constant demand can lead to chronically high insulin levels, rising blood sugar, increased fat storage, especially around the abdomen, and higher risk of type 2 diabetes, heart disease and fatty liver disease.

“Insulin resistance can exist for years without symptoms, making it easy to overlook,” Black explained.

Black said our food environment has changed dramatically with time, and our biology hasn’t kept up.

Key contributors include the constant use of sugar and refined carbohydrates in every meal, as well as our propensity to eat all day, everyday, and eat highly processed foods.

“Ultra processed foods like white bread, pastries, sugary drinks, cereals and snack bars are rapidly digested into glucose. Frequent blood sugar spikes force insulin to work overtime,” she said. “Then, there is the snacking from morning to night which leaves insulin levels elevated for long periods. The body rarely gets a break from managing incoming glucose.”

She said highly processed foods are designed to be hyper-palatable, low in fibre, and high in refined carbs and fats, which is an ideal recipe for metabolic stress.

“Then there is usually the corresponding low protein and fiber intake which modern diets often have, both of which are crucial to slow digestion and help stabilise blood sugar.”

Added to that is our sedentary lifestyles. “Muscle tissue is a major site for glucose disposal,” Black said. “Less movement means less glucose being used efficiently.”

Why should you pay attention to insulin?

“You don’t need to have diabetes or even high blood sugar to have insulin resistance,” Black explained. “In fact, many people with “normal” labs still experience energy crashes, strong sugar cravings, difficulty losing fat despite dieting, brain fog, and increased hunger shortly after meals.

“Insulin resistance doesn’t just affect weight; it influences hormones, inflammation, cardiovascular health, and even brain function. Addressing it early is far easier than trying to reverse advanced metabolic disease later.”

Diet’s role in improving

insulin sensitivity

The good news, Black said, is that insulin resistance is highly responsive to lifestyle changes, especially diet.

Here are some guidelines:

1) Prioritise protein at every meal

Protein slows glucose absorption, increases satiety and supports muscle mass. It reduces post-meal insulin spikes and reduces cravings.

“Aim for a clear protein source at each meal, example, eggs, fish, poultry, tofu, legumes or Greek yoghurt,” Black said. “Even modest increases in protein intake can significantly improve insulin response over time.”

2) Increase fibre intake

Fibre acts as a natural regulator of blood sugar.

“Best sources include leafy greens, broccoli, carrot, lentils, beans, chickpeas, whole grains like oats, barley, quinoa and seeds like chia and flax,” Black said. “Most people consume far less fibre than recommended, making this one of the most impactful changes for insulin resistance.

3) Choose carbohydrates wisely

Carbohydrates are not inherently harmful, but how they’re processed and consumed matters.

“Prioritise whole, minimally processed carbohydrates, consume carbs with protein, fibre, and fat, and time your carbs around activity or exercise,” Black said. “This approach reduces glycaemic load without eliminating carbohydrates entirely, making it more sustainable long term.”

4) Include healthy fats

Dietary fat plays a key role in stabilising blood sugar when balanced appropriately. This slows stomach emptying, reduces post-meal glucose spikes, and supports hormone health and satiety.

5) Reduce added sugars and liquid calories

It’s easy to overconsume. “Key culprits include soft drinks, sweetened teas, energy drinks,sweetened coffee beverages and fruit juice and smoothies with added sugars,” she added. “Reducing these alone often leads to noticeable improvements in energy and hunger regulation.”

6. Allow breaks between meals

Constant eating keeps insulin levels elevated throughout the day. Spacing meals gives insulin levels time to return to baseline, improving sensitivity. Aim for structured meals rather than constant snacks, and allow three to four hours between meals when possible, Black said.

“Diet is the important thing, but insulin sensitivity is also influenced by movement, especially resistance training and walking; sleep quality, which directly affects insulin signalling; and stress levels, as chronic stress elevates blood sugar,” Black said.

She said by shifting toward balanced meals, reducing constant glucose spikes, and respecting the body’s need for recovery, we can support insulin sensitivity and prevent many of the chronic diseases now considered “normal”.