If you have insulin resistance, reducing the amount of carbohydrates you eat can be an effective way to improve your glucose levels, become less insulin resistant, and even lose weight. And, the kinds of carbohydrates you choose are just as important.
Let's discuss some of the basics about carbohydrates and how you can make smart carb choices to improve insulin resistance. At the end of this article, I'll discuss how limiting carbs at each meal is important for insulin resistance. If you want, you can skip to that section here.
What Are Carbohydrates?
Carbohydrates are found in a wide variety of plant foods, from fruits and vegetables to grains, legumes, nuts, and seeds. They are also found in some dairy foods, and of course, anything with added sugar. It's important to know what foods have carbohydrates because all carbs turn into blood glucose (sugar).
Let's look at the different types of carbohydrates: fruits, legumes (beans and peas), dairy foods, nuts and seeds, vegetables (starchy and non-starchy), and grains.
Fruits Have Carbohydrates
All fruit has carbohydrates, but not all fruit is equal. When choosing fruit, we want to choose intact, whole fruit that doesn't have any added sugar or isn't concentrated like pureed or dried fruit. And, we definitely want to avoid fruit juice.
Whole, intact fruit helps keep glucose and insulin levels more balanced. Dried fruit, fruit juice, pureed fruit and any fruit with added sugar will spike glucose and insulin levels.
Beans and Peas Have Carbohydrates
With beans and peas, it's pretty simple. Most are dried, canned and sometimes you can find some frozen. Ideally, an intact whole bean or pea is preferred over mashed or pureed versions. The more a food is processed or "pre-digested", the more it will spike our glucose and insulin levels.
Avoiding bean/pea soups or dips that have added sugar is best (any added sugar contributes to higher glucose levels). For example, some hummus, which is made from chickpeas, has added sugar, so checking the food label for "added sugar" is helpful.
One advantage of choosing beans or peas as a carbohydrate source is that they contain more protein than other carbohydrate foods. So, they can add a "protein boost" to your meal.
Diary Foods Have Varying Amounts of Carbohydrates
Different types of dairy have varying amounts of carbohydrates.
Low-carb choices include cheese, cream cheese, whipping cream, and half-and-half. Moderate carb choices include unsweetened Greek yogurt, Skyr yogurt or cottage cheese.
Higher carb choices include milk, goat's milk, and regular yogurt. You'll want to avoid ice cream, frozen yogurt, or any dairy product with added sugar.
Non-dairy milks can also have varying amounts of carbohydrates. Oat milk, for example, is high-carb, even if unsweetened. Lower-carb options include unsweetened almond milk, macadamia milk, hemp milk, and coconut milk.
Nuts and Seeds Are Low-Carbohydrate
All nuts and seeds are low-carb, provide some protein, and are high in healthy fats.
This includes chia seeds, flaxseeds, pumpkin seeds, almonds, walnuts, cashews, hemp hearts, and more. You'll want to avoid nuts and seeds that have added sugar, like "honey-roasted" nuts, because the added sugar will spike glucose levels.
Keep in mind that if you are snacking on nuts and seeds, the calories can add up fast.
Starchy Vegetables Have Carbohydrates
When people think of starchy carbohydrates, they usually think of potatoes and corn. But, there are a few others like parsnips, cassava, green peas, butternut and acorn squash.
Starchy carbohydrates are still healthy foods, but like all carbs, we want to limit them at each meal.
Non-Starchy Vegetables Are Low-Carbohydrate
Non-starchy vegetables are low in carbohydrates, and my favorite way to eat carbohydrates. Besides being low-carb, they provide many different vitamins and minerals, have a good amount of fiber, and are lower in calories.
Adding non-starchy vegetables to meals is a great way to add volume to your plate, and since they are high in fiber, they help balance glucose and insulin levels.
Non-starchy vegetables are well studied, and the research clearly shows that increased amounts in one's diet lowers the risk of chronic diseases. You can read about how non-starchy vegetables are associated with decreased metabolic syndrome here. For longevity and preventing chronic diseases like diabetes and heart disease, we should all aim for at least 4 servings per day.
Grains Have High Amounts of Carbohydrates
We have been encouraged to eat more "whole grains" but a grain isn't a whole grain unless it is "intact" and hasn't been processed. Think of white or wheat flour. Both start with wheatberries (a true whole grain) and are milled and processed into flour. Then, the flour is used to make a food like bread, tortillas, crackers, etc.
Because most grains (like flour) are processed, or think "pre-digested", our body quickly turns these carbohydrates into blood glucose. The grains that will have the least impact on your blood glucose are whole intact grains like steel-cut oats, quinoa, farro, barley, bulgur, and wheatberries.
I grew up eating bread with almost every meal, so I understand that it requires a shift in how you plan your meals.
Whole Food Carbs vs. Refined/Processed Carbs
As you can see, not all carbohydrates are created equal. Whole food carbohydrates— like vegetables, fruits, legumes, and intact whole grains — contain fiber, vitamins, minerals, and antioxidants. Fiber from the intact whole grains slows down digestion and the absorption of glucose, preventing big spikes in blood sugar, and helps you feel full longer.
Refined carbohydrates, on the other hand, such as white bread, cereal, sweets, and anything with added sugars, spike glucose quickly. These foods should be avoided most of the time. A good guideline is to limit your added sugar intake to 25 grams per day.
Tip: You can easily check how much added sugar a food has by looking at its food label. Added sugar is listed as "added sugars" under carbohydrates.
All Carbohydrates Affect Glucose
Even whole food carbs raise blood glucose (sugar) — they just do it more gently and steadily than refined carbs. Every carbohydrate you eat will increase your glucose levels to some extent. The difference lies in how much and how quickly your glucose increases. Pairing carbs with protein, healthy fats, and fiber can help slow digestion and reduce glucose spikes.
Limiting Carbohydrates for Insulin Resistance
For individuals with insulin resistance, managing carbohydrate intake is a great way to improve blood glucose control. Research suggests that limiting carbs to around 130 grams per day can help the body better manage glucose and reduce insulin resistance. This doesn’t mean cutting out carbs entirely — just being intentional about the type and amount you choose.
Limiting Carbohydrates At Each Meal
Limiting carbohydrates at each meal will help keep your glucose and insulin levels lower and steadier throughout the day.
In addition to limiting carbs at each meal, I teach my clients not to bank their carbs. This means that if you don't eat your allotted amount of carbs at one meal, don't add them to another meal. Don't eat low-carb all day and then save all of your carbs for dinner because then you'll have a much bigger glucose spike.
Like I mentioned, limiting carbohydrates to about 130 grams per day is good for preventing and reducing insulin resistance. However, it is even better to spread those carbs among your three meals.
Summary: Limit and Choose Wisely
Carbohydrates do not have to be the enemy. Choosing whole food intact carb sources and pairing them with protein, fiber, and healthy fats supports balanced blood sugar, lower levels of insulin, and promotes overall health.
Each person has different nutritional needs, and this is a guideline that I have found works well for most people. If you want a personalized nutrition plan, consider scheduling an appointment with me or another dietitian.
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