This article explores how certain carbohydrate choices can support better management of insulin resistance, focusing on the potential benefits of resistant starch and other dietary strategies.

One potential dietary approach to help manage insulin resistance involves incorporating foods rich in resistant starch. Resistant starch functions similarly to fiber, traveling through the digestive system without being fully broken down. This can result in a more gradual rise in blood sugar levels.

Cooking and cooling potatoes increases their resistant starch content. Eating these potatoes, particularly when stored in a refrigerator overnight, may lower blood sugar spikes associated with freshly cooked potatoes.

• A study showed significant improvements in insulin resistance when replacing some dietary starch with resistant starch.

While some may be skeptical about resistant starch, clinical evidence supports its role in reducing blood sugar spikes. It is advisable to test this dietary adjustment using a blood glucose monitor for personalized insights.

Oats, while typically causing significant blood sugar spikes, can be made more blood sugar-friendly. Preparing overnight oats — cooking and cooling them before consumption — enhances their resistant starch content, similar to the process with potatoes.

• Adding protein and fat to oats can further reduce blood sugar spikes, echoing the importance of protein in each meal for controlled digestion.

Including protein with carbohydrates slows down carbohydrate digestion and leads to more gradual blood sugar rises. This makes meals with adequate protein important for individuals with insulin resistance, as it may help stabilize blood glucose levels post-meal.

Consuming dessert or sweet treats immediately after a meal, rather than as a standalone snack, can reduce blood sugar spikes. The presence of protein, fat, and fiber in meals helps slow down sugar absorption for more stable insulin release.

It's not about eliminating all carbohydrates; it's about smarter choices and moderation.

Ultimately, managing insulin resistance involves making better food choices consistently, while also allowing for occasional indulgence. Striking a balance between healthy habits and enjoying culinary experiences is key to sustainable health.