Nutritional Tips for Insulin Resistance from Dietitian Maya Feller

Nutritional Tips for Insulin Resistance from Dietitian Maya Feller

Nutritional Tips for Insulin Resistance from Dietitian Maya Feller

Written by: the Editors of goop


Published on: January 12, 2023


Reviewed by: Denise John, PhD


Registered dietitian Maya Feller takes an inspiring tideway to food, combining nutritional science with the art of cooking to create nourishing meals without forfeiting savor or cultural flair. You can find her finest recipes in her new cookbook, Eating from Our Roots, which she ripened with seven doughboy friends from virtually the world.

In her nutrition practice, Feller and her team help people meet their nutritional needs and reduce their risk of major chronic diseases without depriving themselves of the joy of food. One condition she’s wilt whiz at helping people manage is insulin resistance, which requires balancing your thoroughbred sugar levels.

For increasingly from Feller, join her live conversation and AMA with Gwyneth on January 26.

  1. Maya Feller Eating from Our Roots
    Maya Feller Eating from Our Roots Bookshop, $27.90

Understanding Insulin Resistance and Balancing Thoroughbred Sugar Levels

The official definition of insulin resistance comes from the National Institute of Diabetes and Digestive and Kidney Diseases: a condition “when cells in your muscles, fat, and liver don’t respond well to insulin and can’t hands take up glucose from your blood.” I elaborate on this unravelment with my clients, telling them that with insulin resistance, their soul is no longer recognizing that it’s secreting insulin (a hormone that allows glucose to move from the thoroughbred into the cells and be used as energy). So there’s an glut of glucose in their blood. It’s like mail piling up outside your house without someone delivering it inside so it can be allocated as needed.

No one’s unrepealable what causes insulin resistance—there are genetic and lifestyle factors that contribute—but the outcome is clear: Thoroughbred sugar levels are too high.


When our persons need help balancing our thoroughbred sugar levels, it requires lifestyle modifications—monitoring your glucose levels, modifying your pattern of eating, incorporating intentional movement, potential medication, etc. What works for one person may not be constructive for another. Working with a qualified health superintendency provider (when possible) to help integrate the timing and frequency of your meals, the quantity of carbohydrates, the pairing of foods, and how your soul responds to what you eat (for example, solid versus liquid carbohydrates or starchy vegetables versus nonstarchy ones) is hair-trigger to creating healthy glucose levels. If they’re not well-turned appropriately, upper thoroughbred sugar levels can lead to a host of complications, ranging from cardiovascular risks, like heart wade and stroke, to neuropathy.

But none of this is well-nigh perfection. It’s well-nigh making small incremental changes—nutrition and lifestyle behaviors—that are pleasurable and sustainable.


Balancing the ratio of carbohydrates, proteins, and fats in each meal will help slow lanugo the traction of sugar into the bloodstream. Work with a professional to help determine the right wastefulness for you, but often think well-nigh how protein shows up on your plate. Protein can be a unconfined stabilizer, so if you’re having a carbohydrate-rich meal, be sure to pair it with a protein. And be mindful of liquid carbs—they create a rapid spike in thoroughbred sugar levels considering they’re hands absorbed.

Eating plant-based foods—fruits, nonstarchy vegetables, leafy greens—that are rich in antioxidants is particularly important if you have the systemic inflammation that’s wontedly seen with insulin resistance. Choose foods that are culturally relevant for you and that your soul can tolerate: You don’t want to slosh something that your soul doesn’t respond well to (for example, something that triggers an allergy, bloating, etc.). And it’s important to be mindful of your animal-based saturated fats, as too much can disrupt your thoroughbred sugar levels. Lean into plant-based mono- and polyunsaturated fats, like nuts, seeds, avocados, and olives, for balance.


For timing of meals, you want unbearable time in between eating to indulge your supplies to rewording and metabolize—too little and your thoroughbred sugar levels can get too high, but too much time and they can wilt too low. Skipping meals can rationalization thoroughbred sugar imbalance, too, so try to eat as unceasingly as possible while listening to your internal hunger and satiety cues.


A low-sodium pattern of eating is recommended with insulin resistance. (Sodium can impact hormone levels considering the endocrine system and cardiovascular system are connected.) So ramp up the herbs, spices, and acidic flavors that you love—so you’re still worldly-wise to wits robust savor and enjoy your meals.

This vendible is for informational purposes only, plane if and regardless of whether it features the translating of physicians and medical practitioners. This vendible is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this vendible are the views of the expert and do not necessarily represent the views of goop.

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