What to Eat & Why To Lower Insulin Resistance {+ Food Lists}

Over the years, one of the most commonly asked questions we get is:

“What should I eat to lower my blood sugar?” Often people think they are eating healthy, but the foods they thought were healthy are actually raising their blood sugar.

That repeated question prompted us to create our Ultimate Food Guide which has been downloaded more than 10,000 times.

Because we’re constantly updating our resources, we wanted to break it down for you in this new video.

You’ll get an overview of the 3 macronutrients, learn how much protein to each eat per day and meal, a simple explanation of the different kinds of fats and carbs, and tons of food tables you can use when grocery shopping.

Even if you think you know this information, we’re sure you’ll glean a new insight or deepen your understanding about how to eat to lower insulin levels.

**Don’t forget to SUBSCRIBE to this channel for more health tips.**

// T I M E S T A M P S
[0:00] Topic introduction.
[0:55] How to use the Ultimate Food Guide to lower insulin resistance.
[1:33] Protein - how much per day, per meal, and why.
[2:51] High protein food tables.
[4:06] Dietary fats explained (saturated, unsaturated, trans.
[13:09] Net carbohydrates explained.
[11:30] Carbohydrates explained (starches, sugars, fibers).
[17:30] Daily fiber goal for men and women.
[17:42] Non-starchy vegetables explained and food table.
[19:01] Starchy vegetables explained and food table.
[19:47] Low sugar fruits explained and food table.
[21:01] Other high fiber food tables.

// R E S O U R C E S



// V I D E O S

// F O L L O W
▸ instagram | @drmorgannolte

// D I S C L A I M E R
Dr. Morgan Nolte is a doctor of physical therapy and a board-certified clinical specialist in geriatric physical therapy. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Nolte and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Zivli, LLC and Morgan Nolte, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

This video and description contains affiliate links, which means that if you click on one of the product links, I’ll receive a small commission.

#prediabetes #insulinresistance #diabetes #insulinresistancediet

[glowlight]

Excellent! Great no rambling delivery. Clear graphs. Thorough information. Just what I needed.

[wealthyt]

The Lord directed me to youtube from Dr. Morgan at the beginning of the year. I had a severe case of hypoglycemia and I was insulin resistant. I needed to lose 10 lbs and I had tried everything i could think of. It was a nightmare. I began implementing her diet plan, mstarting watching my macros, increased protein and fat and today I can tell you I am soaring in my health. I lost 15 lbs, stabilized my blood sugar and have stamina like never before. FYI I'm 58 and feel like and look like I'm 40. God bless you Dr. Morgan. Thank you for the incredible difference you're making in so many lives. ❤

[adinagrace]

Thanks!!!!
We need more of this guidelines i formations

[abdirahmanmohamud]

Great video, informative and important for all categories of people.keep sharing others in future.Keep up!

[juanjaquez]

Excellent. Very easy to understand. I will send this information to friends and family. Thanks

[Rebecca-jeqf]

Excellent!! You are a treasure Morgan!❤️

[wcmasse]

I subscribed to your YouTube channel and find what you say helpful with my type 2 diabetes. You have downloads that can not be downloaded unless I give you money and if I did that to everyone on YouTube, I would have no money to live on, never mind treating my condition. Thanks anyway.

[dedos]

I’ve just come across your channel and I love it ! Your videos are so informative and straight to the point, and you explain everything in a very calm manner :) I have been implementing diet changes for 5 months now, I am full for hours, like 9-10h+, and I have so much more energy. I am 21 years old and have been diagnosed with insulin resistance and thus PCOS 1 year ago. I’m not overweight, 170cm and 55 kg, I was 62 kg at the time but I also had way more muscle. When Covid came around I was only at home, NEVER moved and ate only carbs and low fat. I’m 100% sure that that’s what offset it. I’ve lost half my hair, when I had way more muscle my hair was so thick and healthy and I’m working on getting it back with lifestyle changes. But what’s interesting is that my doctor told me that because I wasn’t overweight, that it’s genetics. I’ve only been having problems with hunger and hairloss etc for about 3 years now. My fasting blood sugar is 98 and my fasting insulin 7, 8. shouldn’t it be way higher if it was genetic ? Only problem is that my insulin is too high when I’m FULL, like at the 2 hour mark it’s about 35 I think, so the problem is within the uptake of glucose not really an increase in insulin in general right? Do I need to to something differently, like workout more of just build muscle ?

[marionthomas]

You are amazing. I'm so glad I found you. I need to rewatch a few times Thank you do much.

[zz]

Excellent vidéo on how to reduce insulin résistance! congratulations dr Nolte !

[Thaythichgiachanh]

Thanks for all your great advice. I really enjoy watching your videos, they provide a lot of knowledge and are very helpful on a daily basis in choosing food when shopping, etc. Thank you ❤✨

[kristierouse]

I would love more. Hit menopause and need help.

[donnaallgaier-lamberti]

What about tortilla wraps? On my Autoimmune Protocol wheat free tortilla wraps are allowed. I am thinking of one or two wraps in a week filled with either an Avocado or grass fed meat or organic chicken and filled with kale.chopped cabbage, cooked zuccini slices, spring lettuce mix etc.

[donnysingh]

If I am concerned about my uric acid and ferritin Iron levels, should I lean towards a mostly vegetarian diet ?

[rhondahoke]

I’m wondering if black coffee raises cortisol levels? I have high cortisol along with being insulin resistant. Could we have Dave’s Killer Bread? I know I might be stretching my limits on that one.

[loriperry]

Girrrrl. I really appreciate and enjoy how factual, educational, and informative your videos are. But what would help me is some dumbed-down simplified, and maybe shorter versions, of them. When you're doing long explanations of complex ideas my brain just goes numb and I lose my attention span. And doing lengthy calcs in kg does the same. We in US go by lbs. I get the answer is in grams, which makes sense. Many other Podcasters do a quick-n-dirty calc in lbs, and that seems like it should be good enough to me!? Otherwise, you just lose me, and I'm a CPA.

Just a couple tips that may help broaden your audience, and keep listeners!

[stygge]

I miss information on resistant starch. I heard that cooling off rice and pasta befor eating make it resistant and doesn´t resolve easily in the gut and therefore is an excellent food source.

[TayDaraRide]

II am so confused About plant based diet and keto diet, I tried both, but when i am on plant base i eat sweet potato my gluclose So high😢 But when I am on a keto diet, I am not eat chicken pork beef, I eat just fish an egg, sometime i am still hungry, What should I do?😢😢😢

[joanneclark]

How do y0u know your having inflammation after a good ex dairy

[donnaallgaier-lamberti]

I've been instructed to NOT eat soy, Tofu, cows dairy (cottage cheese, cows cheese, dairy, yogurt, ) endame (soy) etc.