Insulin resistance can eventually lead to dangerous conditions such as diabetes and cardiovascular disease. Therefore, it is important to know what foods to avoid with insulin resistance. Insulin resistance is a condition in which a person’s body cannot process sugar (glucose) properly. So, generally speaking, any foods that are going to raise blood sugar levels drastically are foods to avoid with insulin resistance. This article will explain further.

For the most part, foods to avoid with insulin resistance are refined carbohydrates. These are foods such as enriched flour and sugar, which provide “empty calories”. According to, “empty calories” are calories that have no nutritional value. Refined carbohydrates have a substantial impact on a person’s blood sugar levels. Enriched breads, potato chips, soft drinks, ice cream, doughnuts, and any other foods which are made from enriched flour, sugar, or are high in fructose corn syrup are foods to avoid with insulin resistance.


Trans Fats and Saturated Fats


Foods containing trans fats are other foods to avoid with insulin resistance. Trans fats are fats that are made through a process in which hydrogen is added to vegetable oil. Although trans fats enhance the flavor, texture, and shelf life of foods, they travel through your digestive system to your arteries, and turn to sludge, according to These foods not only contribute to your insulin resistance, but your weight and LDL cholesterol levels as well. Fast foods, commercially prepared snack foods, deep-fried foods, frozen dinners, canned soups, margarine, shortening, and any foods which contain hydrogenated vegetable oil should be avoided. It is recommended that you look for “hydrogenated oils” on the ingredient list before purchasing foods; this will help you to avoid trans fats in your diet.

Other foods to avoid with insulin resistance are those which contain saturated fats. These are the fats which are most associated with obesity, high cholesterol, and heart disease. Bacon, sausage, rump roast, and beef brisket are examples of red meats which are particularly high in saturated fats. It is recommended that a person avoid red meats and those which have any visible fate, and opt instead for fish and other lean meats or meat substitutes. In addition dark meat poultry, poultry skin and high-fat dairy products such as whole milk, some cheeses, and ice cream are high in saturated fats. Certain oils such as coconut oil and palm oil are as well. For this reason, most health institutions recommend cooking with olive oil, canola oil, or other types of oil which have low amounts of saturated fats.