Insulin resistance

biomarker

Foods That May Help

Foods linked to Insulin resistance in the research literature.

BarberriesImproves
Source: How Not to Age
BroccoliImproves
Adding broccoli to mashed potatoes cut insulin response by about 40% within first 30 minutes; not a fiber effect
Source: How Not to Age

Compounds That May Help

Bioactive compounds linked to Insulin resistance in the research.

Nicotinamide MononucleotideImproves
NMN increased muscle insulin sensitivity in prediabetic women
Source: How Not to Age
OleateProtects against
Oleate, the monounsaturated fat found mostly in nuts, olives, and avocados, may actually protect against the detrimental effects of saturated fat on insulin resistance.
Source: How Not to Die
FGF21Protects against
FGF21 signaling controls insulin signaling to adipose tissue, increasing glucose uptake and insulin signaling.
Source: How We Age
BerberineReduces risk of
Berberine appears to act through the toll-like receptor LPS-TLR4 signaling pathway to reduce insulin resistance in mice on a high-fat diet
Source: How We Age
LuteolinProtects against
Luteolin appears especially suited to alleviate the symptoms of glycolipid metabolism disorders such as insulin resistance, diabetes, and obesity
Source: Nutrition, Food and Diet in Ageing and Longevity
AnthocyaninsImproves
Source: The How Not to Age Cookbook

Risk Factors

Foods and compounds that may contribute to Insulin resistance.

Branched-Chain Amino Acids
BCAA breakdown product stimulates fat uptake and accumulation inside muscle cells, interfering with insulin signaling. Infusing BCAAs directly causes insulin resistance.
Source: How Not to Age
Egg Whites
Adding egg whites to a plant-based diet causes a dramatic rise in insulin output by as much as 60% within 4 days
Source: How Not to Age
Whey Protein
A single dose of a protein drink of straight whey and water can cause insulin resistance within hours, similar to butter
Source: How Not to Age
Saturated fat
Insulin resistance can be caused by saturated fat intake; infusing fat into bloodstreams causes insulin resistance
Source: How Not to Age
Branched-Chain Amino Acids
Elevated BCAAs linked to insulin resistance; decreased BCAA consumption improves metabolic health
Source: How Not to Age
Saturated fat
Within days on a fat-rich diet, insulin resistance skyrocketed and blood sugar levels doubled. Fat inside muscle cells blocks insulin signaling.
Source: How Not to Die
Fructose
The fat synthesis pathway leads to excess fat production from the fructose carbon, dyslipidemia, and eventually insulin resistance.
Source: Nutrition, Food and Diet in Ageing and Longevity
Sucrose
More than 40% of Wisconsin control monkeys on the 28.5% sucrose diet developed insulin resistance and prediabetes, versus one in seven NIH controls on 4% sugar diet
Source: Outlive
Branched-Chain Amino Acids
BCAAs mostly found in meat, dairy, and eggs, which may explain why animal protein intake intensifies insulin resistance.
Source: The How Not to Age Cookbook
Branched-Chain Amino Acids
Source: The How Not to Age Cookbook
Sugar
The more starch and sugar you eat, the more insulin you produce. Over time cells become resistant.
Source: Young Forever
Refined flour
Below the neck your body doesn't know the difference between a soda and a bagel.
Source: Young Forever
Kale
Too many raw kale smoothies can block thyroid function. Cooked cruciferous vegetables are fine.
Source: Young Forever

Biological Mechanisms

Contributes toIntramyocellular fat accumulation
Fat inside individual muscle fibers interferes with insulin signaling

Recipes That May Help

Sources

How Not to Age
How Not to Die
How We Age
Nutrition, Food and Diet in Ageing and Longevity
Outlive
The How Not to Age Cookbook
The Longevity Diet
Young Forever