One of the main objectives in diabetes is how to reverse insulin resistance. It has been found that you can reverse insulin resistance through diet and other means. In an article titled Diet to Prevent and Reverse Insulin Resistance and Type 2 Diabetes James J. Kennedy, PhD, RD, LD, FACN states that the key is to identify the “patients who have a genetic propensity to develop insulin resistance (IR).”

The article goes on to explain why a modern diet coupled with a sedentary lifestyle promotes IR and ultimately type-2 diabetes. Diets of fresh fruits, vegetables, whole grains, non-fat dairy products, seafood have a low energy density (ED) can decrease insulin resistance. Furthermore, a diet that is high in fiber and low in ED is closer to what “our ancient ancestors consumed and what the human body is biologically designed to handle” Kennedy states.


How to Reverse Insulin Resistance


It can be difficult for a person to be able to keep a diet such as this. You can find an example of a diet that helps to reverse insulin resistance at that is derived from The Insulite Lab’s guide to Reversing Insulin Resistance. also contains recommendations for diet to reverse diabetes. The website lists the following guidelines:

  • Eat protein for breakfast every day. Examples are a whole omega 3 egg, a soy protein shake, or nut butters.
  • Eat something every 4 hours to regulate insulin and glucose levels.
  • Eat small protein snack, such as a handful of almonds, in the morning and afternoon.
  • Eat at least 2-3 hours before bed. If you’ve had a snack earlier, you won’t be hungry, even if you eat late.


Your diet should include whole foods that are high in fiber. It should be rich in fruits and vegetable and low in sugars and fibers. Include plenty of omeg-3 fats, olive oil, soy products, cinnamon, beans, nuts, and seeds.


Reverse Insulin Resistance Naturally


Can you reverse insulin resistance with natural supplements? According to, new clinical trials have shown that a daily supplement of citrus peel extract may improve insulin sensitivity and may reverse insulin resistance. Another tactic for insulin resistance reverse is adding vitamin K, chromium, and fiber to your diet. The site also suggests adding a high-intensity exercise regiment. Only 15 minutes a day of intense exercise, three days a week, is all that is needed to reduce blood sugar levels and risk of diabetes. Keeping your body fat low is extremely important if you are trying to reverse insulin resistance.


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