Health and healthy eating are still on a lot of people’s minds right now as we start to close out the first month of the new year.
Eating healthier can seem both simple and complex at the same time, as there are some things you may be particularly worried about, like insulin resistance. Insulin resistance is a condition that occurs over time, as your body’s cells don’t respond as well to insulin, putting you at risk of developing type 2 diabetes and other conditions. While a food cannot directly cause insulin resistance, when certain foods are consumed frequently in addition to a lack of exercise and other unhealthy lifestyle habits, insulin resistance could be in your future. We spoke to dietitians about three common foods that can contribute to insulin resistance, as well as three alternatives. Read more about them below.
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1. Fried Foods
Fried foods have become such a casual part of our eating culture, whether it be heating up some frozen fried chicken tenders on a weeknight, stopping for your favorite fast food joint's fries as a snack, or frying fish, pork, chicken, etc. at home yourself. However, health experts have been warning about the downsides of frequently eating fried foods for a long time.
"Fried foods are often high in refined oils and compounds formed during high-heat cooking that may promote inflammation," notes registered dietitian Kathleen Benson, CSSD, CPT, RDN at VNutrition. "Chronic inflammation can interfere with insulin signaling, particularly when fried foods are a regular part of the diet rather than an occasional choice."
Instead of consuming fried foods, opting for grilled and baked options can help reduce your risk of developing both insulin resistance and other health issues, as they're often prepared with less oil. You can cook and eat grilled chicken, bake potatoes, etc.
2. Fruit Juice
Although this isn't a food per se, it's easy to fall into the marketing of fruit juices, especially ones premade in the grocery store that contain all sorts of colorful fruit combinations. While enjoying a glass of natural fruit juice every now and then, drinking it often, without added fiber, protein, or fat, can cause harmful blood sugar spikes.
"Juices are another sweet that is really just a simple sugar, causing a quick glucose spike," says dietitian Courtney Pelitera, MS, RD, CNSC.
Instead of becoming reliant on fruit juices, Pelitera suggests consuming natural, fresh, whole fruits that come with "all the good for you fiber and vitamins" while still giving you the refreshing taste of their juice.
3. Premade Baked Goods & Pastries
Sometimes, there's nothing like enjoying some tasty cookies, muffins, croissants, etc., that are prebaked and ready to grab from your local grocery store. These can make a fun occasional treat for birthdays or to kick off a weekend, but keeping them in your everyday meals for breakfast, snack, or dessert can add up quickly.
"Highly processed pastries and snack cakes often combine refined carbohydrates, added sugars, and fats in a way that's easy to overconsume," explains Benson. "This combination can cause frequent insulin spikes while offering minimal nutrients that support metabolic health."
There are several alternatives you can explore, like purchasing treats from a bakery that uses simpler, wholesome ingredients, or getting in the kitchen and baking some healthier goods yourself! Pelitera suggests trying "something made with whole grains, such as whole grain muffins or waffles."
"Cookies made with oatmeal and walnuts would also be a healthier option," she continues. "There are some great healthy versions online that even incorporate carrots or zucchini for extra nutrition!"
