When your body develops a resistance to insulin, you run a higher risk for contracting prediabetes and type 2 diabetes. It’s a warning sign that your lifestyle choices do not include exercise and proper dieting.


The general rule is to choose unprocessed foods and steer clear of highly-processed foods.

Foods that are highly-processed like white breads, rice, pasta, and cola drinks can spike blood sugar levels fast. This puts a lot of stress on our pancreas, the organ responsible for making insulin.

Your body blocks the insulin from properly working to lower your blood sugar. This happens when you’re insulin resistant.

What’s been linked to insulin resistance are an increased amount of saturated fats. It’s always best to go for unsaturated fats, eat foods rich in fiber, and low-carbs. It should slow digestion and lessen the stress on your pancreas.

Here are foods that are best if you’re prediabetic or have diabetes.


Neat arrangement of vegetables & cooking items. I took this shot at one of the hotels I was staying at
Photo by Adli Wahid / Unsplash

Vegetables are low calorie and high fiber, which is great for managing blood sugar. Your best bet for vegetables is ideally fresh, and not canned and artificial.

You can choose from broccoli, cauliflower, Baguio beans, cabbage, Chinese cabbage, red peppers, carrots, peas, asparagus, and tomatoes.


Fruits are rich in fiber, vitamins, and minerals. You can choose from a wide array of fruits. Do not go for canned fruits if you aim to be healthy.

Fruits that are on the top healthy bracket are apples, berries, grapes, and peaches.

Avoid artificial-flavor infused fruit juices as these can spike up your blood sugar fast. Even if they say they don’t add sugar, your body will tell you whether or not you’ve consumed something good for it.


Cheese !
Photo by Waldemar Brandt / Unsplash

Sometimes when we feel woozy and haven’t eaten for a long period of time, dairy will save you fast. It has calcium for stronger teeth and bones. If you can tolerate it, choose the low fat and unsweetened ones. High intakes of saturated fat are linked to insulin resistance.

If you’re lactose intolerant go for soy milk and almond milk.

Whole Grains

If you’re going to eat something with carbs, go for the whole grain option as these contain vitamins, fibers, and minerals. They fill you up fast, and can serve as energy sources for you. It’s important that you don’t eat too much of them to spike your blood sugar.

Go for whole oats, whole wheat oatmeal, whole-grain corn, and brown rice.

There’s also quinoa, buckwheat, and whole-grain barley.

Beans & Legumes

Beans are a great source of fiber. You can go for pinto beans, lima beans, red beans, and black beans. There’s also green beans and garbanzos.

If you’re craving it, go for hummus meals. There’s a wide selection of hummus options for you, as well as hummus pairings.


trout is served
Photo by Jametlene Reskp / Unsplash

Fish is rich in omega-3 which reduces heart disease risk, a common linked condition from diabetes. Go for salmon, mackerel, herring, sardines, tuna, and rainbow trout. Make sure that the fish are clean. Sometimes it’s tricky cleaning fish on your own, and eating them abruptly without your body getting used to its components can have adverse effects. If you want to be on the safe side, order it from professionals who know how to sear bacteria almost completely from fish.

You can also go for tilapia, cod, flounder, and cream dory. If you’re shellfish fans, go for scallops, shrimp, oysters, clams, crabs, and lobster.


Chicken is an absolute safe food to eat if you want to avoid carbs and go for protein. You can try Hainanese chicken, steamed chicken, roast chicken, and chicken soup with ginger and lemon grass. You can also go for other poultry options like turkey.

More Lean Protein Options

Photo by Sam Moqadam / Unsplash

You can opt for pork, lamb, veal, and beef. Go for the tenderloin parts. Ground beef is a great low-fat option.

If you’re vegetarian, go for soy products like tofu. You can also get protein from legumes, beans, and nuts.


If you’re feeling down in the dumps, exercise should allay any fear you may harbor. Every person deserves to feel safe in their own neighborhood. Everyone should’ve decided by now their permanent home, so it’s only right to be able to go outside and feel light. Walk around to burn fat and avoid muscle stiffening.

Exercise will lower your blood sugar, trim your fat, and reduce your weight. You can also go for gardening, walking, running, swimming, and dancing.

Early Detection

Many people are not aware they have insulin resistance until they notice that food doesn’t give them energy. If you think you have diabetes coming up, it’s important that you communicate to a doctor who will become a great friend. The journey to finding the best doctor for you is also exciting.

If you catch insulin resistance early on, you can still extend a good part of your life. If you’re hesitant, you can also go for other types of doctors.

When you are in open communication with them, it shouldn’t be a problem talking about diseases, especially if you haven’t tested anything in a laboratory yet.

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