How to Reverse Insulin Resistance:
7 Ways To Improve Insulin Sensitivity

How to reverse insulin resistance for type 2 diabetes, with less medications?

Why improve insulin resistance for diabetes, or if pre-diabetic?

  • Here’s some of the causes of insulin resistance and how to improve insulin sensitivity naturally. Why?

Insulin resistance decreases cognitive ability, and will shorten your life.

  • Unfortunately, your meds won’t help solve the causes of insulin resistance, nor help you live longer!

Neither will they help you avoid a fatal heart attack, according to a large study reported in the prestigious journal, The Lancet.    (the ACCORD randomized trial of 10,000 patients)

  • You will want to know about research showing how to regain your health with fewer medications.  

Sure, we all know that we have to eat less, and move more!  But there is more.

  • Here's surprises about the nutrient causes of insulin resistance, the best insulin resistance diets and supplements: 

How to Reverse Insulin Resistance # 1

  • Take a therapeutic dosage of vitamin D 3.

 How could low vitamin D3 possibly be one of the causes of insulin resistance?

Researchers found that people who had the lowest vitamin D3 levels, also had higher insulin levels and insulin resistance, or "pre-diabetes." (J Clin Diagn Res. 2013Nov;7)

How does insulin work with vitamin D? 

  • Scientists explain that vitamin D plays a role in processing calcium, so that it then acts as an essential messenger needed for insulin secretion. 
  • That is how low vitamin D leads to insulin resistance, pre-diabetes and diabetes.

So get your blood levels of vitamin D3 checked to avoid diabetes.  Even if you live in a sunny place! Why? They found that when they checked people who live in Hawaii, who get lots of sunshine, half of them still had low blood levels of vitamin D! 

How to Reverse Insulin Resistance # 2

  • Eat rye bread for your carbs!

Eating whole rye bread rather than whole wheat or oat meal, they found, can improve insulin sensitivity.

There are studies showing changes in diabetes "gene expression" after eating rye bread.

Researchers found that rye, but not whole wheat or oats reduces the inflammation caused by fat accumulation and improves insulin sensitivity. (Nutr Metab Cardiovasc Dis. 2010 May;20)

Most rye bread is not 100% rye, so if you decide to switch, best to find a good bakery, and bread with rye kernels and the most rye flour.

  • In another study, whole grain rye bread is credited to improvements in blood sugar and insulin sensitivity. ( J Agric Food Chem, 2013 May 29)

These researchers also found changes in “gene expression” as a result of eating whole grain rye bread, in effect, switching off a diabetes gene. 

So, what’s to lose by switching to high quality rye bread?  

How to Reverse Insulin Resistance # 3

  • Here's what scientists say about an insulin resistance diet:

Eat less saturated fats and fructose, and more fruits, vegetables and legumes, even if you are NOT overweight.

  • That may mean checking the ingredients of every single package and can of food in your house for high fructose corn syrup (HFCS). Then don't buy it again and or throw it out!

Researchers found that eating a “high fat” and refined, “high fructose corn syrup” diet even with a normal amount of calories, even if you are not over weight, leads to insulin resistance, metabolic problems and atherosclerosis.

Eventually these lead to high blood pressure, belly fat, insulin resistance and heart disease. (Atherosclerosis. 2010 Nov;213(1):148-55.)

  • By contrast, a diet rich in fruits, legumes, vegetables, cereals, dairy, fish and eggs was found to decrease the chances of middle aged women having metabolic syndrome.  (Asia Pac J Clin Nutr. 2009;18(2):285-92.)

So, we already know that being over weight or obese and insulin resistance go hand in hand...

But even if you are NOT overweight, a high saturated fat and a refined, high fructose corn syrup diet will cause problems!

  • Keep the omegas, fish oils, olive oil, and walnuts, which have been shown to be protective of heart disease in many studies. These also improve insulin sensitivity, and help reduce belly fat.

How to Reverse Insulin Resistance # 4

Use supplements with herbs, spices and botanicals from traditional medicine to improve insulin sensitivity. Here’s a variety that have been shown to work:

  • Cinnamon helps with insulin resistance and has even been shown to improve Alzheimer’s Disease’s problems of brain insulin signaling. (PLoS One. 2013 Dec 13)
  • Green Coffee Bean Extract in a SUPPLEMENT works to reverse fat accumulation and insulin resistance. 

Scientists say that it “down regulates” the genes involved in fat accumulation that cause inflammation in fat tissues.  (Evid Based Complement Alternat Med. 2014;2014.)

  • The Moringa Oleifera plant is used to treat diabetes in traditional medicine, and has been shown to improve insulin resistance.
  • Curcumin, a spice used in curry, does all kinds of good things for you! It significantly improved insulin resistance, in a study reported in Metabolism. 2008 Nov;57(11):1576-83.
  • Piperine, an extract of pepper, has been shown to reverse insulin resistance and improve blood sugars in high fat fed mice (50 mg/kg body weight) (Food Chem. 2013 Dec 15)
  • Oroxylum indicum stem bark, is used traditionally in India, and has been clinically shown to significantly improve insulin sensitivity. ( J Huazhong Univ Sci Technolog Med Sci. 2013 Dec)
  • Chinese herbal medicine such as the Fructus Mume formula has been shown to help  insulin resistance in type 2 diabetic rats. (J Integr Med. 2014 May.)
  • Resveratrol, the polyphenol in red wine, has been shown to extend life span and to improve insulin resistance in mice. 

By using herbs and spices as supplements, you're closer to an insulin resistance diet. How to reverse insulin resistance is no longer a mystery!

  How to Reverse Insulin Resistance # 5

  • Why cut out processed foods, especially HIGH FRUCTOSE corn syrup?

Here’s how you can explain your insulin resistance or diabetes even if you are NOT overweight!

  • Researchers point that exposure to both fructose and to saturated fats, even before birth, causes insulin resistance problems later in life!

High fructose corn syrup is in most processed foods, and causes insulin resistance, weight gain and excess belly fat more than other sugars.

In fact, researchers found that exposure to these can already “program” you before you are born, for problems later in life!  (Eur J Nutr. 2010 Sep)

  • So, best to read all labels for fructose and to cut down on fats except for fish oil, olive oil and omegas!  

  How to reverse Insulin Resistance # 6

  • Take mineral supplements and increase fruits, nuts, vegetables and legumes rich in minerals.

Blood sugar problems are associated with mineral deficiencies. Why?

Typically, trace minerals such as Zinc, Magnesium, Chromium, Manganese and Iron are lower in the blood of diabetics or people who are insulin resistant. Excessive amounts are excreted in the urine, as well as being low in their diet to begin with.

  • Many studies have shown the protective effect of magnesium against insulin resistance.  Insulin resistant people who were not yet diabetic, they found, have a LOW level of magnesium in their diet. 

They recommend increasing magnesium-rich foods or using magnesium supplements to improve insulin sensitivity.  (Nutrients. 2013 Sep 27.)

Magnesium rich foods are: leafy greens, seeds and nuts – almonds, pumpkin seeds --  beans and lentils, avocados, low fat dairy, squash, fish, brown rice.

Take extra mineral supplements to improve insulin sensitivity while improving your diet. Why?

  • Minerals are needed for enzymes and proteins to work properly, and they are important for various “biochemical pathways” -- for cells to communicate – and to “hear” the signals given by insulin.  In other words, for your body to work properly! Certainly add mineral supplements for reversing insulin resistance.    

Need a Supplement for Blood Sugar Help?

You may want to consider extra help from:

  • An ENHANCED supplement for better blood sugar control.

Meet Dr. Harry Elwardt who has a PhD in nutrition and is dedicated to "NO more heart disease!" Heart disease disability is the main worry for type 2 diabetes.

Just the main ingredient in this formula has been scientifically shown to:

  • Improve blood sugar, diabetes, reduce risk of blood clots and strokes, lower blood pressure, lower cholesterol, melt away plaque, improve memory, increase muscle growth & performance, improve heart failure, improve sexual function and kidney function.
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What about Salt and Insulin Resistance?

Salt is NEEDED for insulin sensitivity!

Surprise! Lowering your salt intake, as recommended for high blood pressure, can actually cause insulin resistance, so don’t go crazy on lowering salt intake. (Diabetes Metab Res Rev. 2014 Feb 8. )

  • So yes, eat less deli meats and processed, packaged and canned foods high in sodium.

To improve insulin resistance, however, BALANCE your sodium with enough potassium for good health, not just eliminate the sodium, or salt.

How to do this?

You guessed it!  Eat more beans, dark leafy greens, baked potatoes, avocado, fish, brown rice, low fat yogurt… 

How to Reverse Insulin Resistance # 7

Want an insulin resistance “boot camp”?

Try a Fruit-atarian Diet if you need to make serious changes!

Now here’s something counter intuitive, but read on!

  • A diet of mainly fruit improved insulin resistance within 48 hrs in older research rats, and within 12 weeks they had reversed the problems of old age -- obesity, insulin resistance and low physical activity.

With this diet they became as they had been when 2 months old – they lost their fat, got more active and regained normal insulin sensitivity!  (Aging Cell. 2014 Jun 17)

What was the secret? After being told to regulate your blood sugar forever, you are going to say that fruit is too high in sugar, yes?

  • Well, maybe not. It appears that a diet that restricts methione, works to increase insulin sensitivity BETTER than just lowering calories.

Methione is an essential protein, but keeping methione very low seems to work better than a low calorie diet, which we already know about. Why?

Because physical activity increased, while at the same time the research animals were eating more food in total than the control group which just had only their calories lowered.

So yes, we do know that a low calorie diet is anti aging and improves insulin sensitivity. 

However, those on a methione restricted diet increased their food intake and physical activity as compared to the control group which had only calorie restrictions.

What foods are high in methione that are cut out?

  • Mainly animal protein such as dairy, eggs, beef, poultry, pork, fish as well as soy products are cut out altogether.
  • Seeds, nuts, legumes and grains are also restricted, but not overall food intake.
  • Fruit needs to be eaten whole, with no added sugars to increase the glycemic load.
  • A juice fast is recommended by some if you have a juicer, but best to stick to eating fruit and drinking water.

Might be worth a 48 hour try to see how you feel with better insulin sensitivity. You will hopefully find out how to reverse insulin resistance fast!

Certainly, researchers can get people off their diabetes meds in as little as 3 weeks with an insulin resistance diet of vegetables, fruits and nuts, which is considered to be a diabetes cure.

How to reverse insulin resistance: Why not just Med?

Taking medications to manage your blood sugar and to increase insulin may NOT be the best long term solution.

The medications may even give you a false sense of confidence!


  • In a study, called the randomized ACCORD TRIAL, they took over 10,000 patients whom this did not really help. What happened?

In the group that had their blood sugar lowered most aggressively, there were no fewer heart attacks, and this group in fact had more deaths. (The Lancet, Volume 376, Pages 419 - 430, 7 August 2010)

  • Lifestyle and diet changes work better to reverse insulin resistance and to solve the problem for good!

Hope you have found encouragement against type 2 diabetes with how to reverse insulin resistance.

  • Please talk to your doctor about making any diet and medication changes. He or she will be happy to help you improve insulin sensitivity!

How to stop type 2 diabetes and lower insulin resistance is no longer a mystery! 

We look forward to hearing from YOU, and your best insulin resistance diet, exercise, and how you overcame the causes type 2 diabetes.

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How Does Insulin Work for Causes of Insulin Resistance? How to Reverse Insulin Resistance for Insulin Sensitivity

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