It is estimated that 2 in 5 Americans between the ages of 18 and 44 have insulin resistance, a condition where the body’s cells don’t respond well to insulin, impairing their ability to soak up glucose from the bloodstream. This triggers the pancreas to make more insulin, potentially leading to prediabetes and type 2 diabetes over time.,
The good news is insulin resistance can be reversible when we adopt positive lifestyle behaviors, such as being active and eating a nutrient-dense and balanced diet. These lifestyle patterns can also decrease the risk of prediabetes.
A balanced diet includes eating a variety of whole grains, veggies, fruits and lean proteins. One category of lean proteins to eat are plant-based proteins like beans. These can help slow down digestion and stabilize blood sugar levels, and they are affordable, accessible, have a long shelf life and can be used in a variety of culturally based foods.
We asked a registered dietitian who is also a certified diabetes care and education specialist (CDCES) for her recommendations for all-star sources of plant-based proteins. Who knows, you might already have some of these in your pantry or freezer ready to eat right now.
Benefits of Plant-Based Protein for Insulin Resistance
When plant-based proteins are incorporated into your eating pattern, they can be powerful in insulin resistance, says Elizabeth Huggins, RDN, CDCESa registered dietitian at Hilton Head Health. Plant-based proteins contain both protein and fiber and tend to be low in saturated fat.
A diet high in saturated fat may be linked to insulin resistance and chronic inflammation, potentially leading to diabetes. Eating plant-based proteins, however, encourages higher fiber intake, potentially lowering the risk of chronic disease.
Additionally, because fiber is indigestible in the small intestine and arrives in the colon intact, the beneficial bacteria in the colon use the fiber as an energy source to make short-chain fatty acids. These short-chain fatty acids may play a role in improving glucose intolerance and insulin sensitivity.
The 5 Plant-Based Proteins You Should Be Eating for Insulin Resistance
1. Dry Beans
Every cup of dry beans contains 15 grams of protein and 15 grams of fiber. When soaked and cooked, dry beans are a low-glycemic-index food, meaning they don’t raise blood sugar quickly. Beans are also good sources of magnesium, a mineral that may play a role in glucose metabolism and improve insulin sensitivity.
Huggins says dry beans are also affordable and easy to prepare for delicious soups, salads and bowls. Not sure how to cook dried beans? Follow our How to Cook Dried Beans method to make some of our favorites, including Sweet Potato & Black Bean Chili and Bean Salad with Lemon-Cumin Dressing.
2. Lentils
Like dry beans, lentils are full of protein and fiber, providing 15.5 grams of protein and 13.5 grams of fiber per cup. Research notes that the protein in these mighty and colorful pulses may block digestive enzymes from accessing the starch, lessening the amount of glucose your body can absorb from them.
Our guide explains how to make perfect lentils every time. Then you can enjoy them in an array of dishes, from Mixed Greens with Lentils & Sliced Apple to Braised Lentils & Kale with Fried Eggs.
3. Split Peas
Split peas are dried and halved green peas with a shorter cooking time. One cup of cooked split peas contains 16 grams of protein and 16 grams of fiber. Soaked and cooked split peas contain resistant starch, which brings down their glycemic load, lessening their blood sugar impact.
Split pea soup is a classic comfort food that can be whipped up on the stovetop. Split peas don’t only come in the green variety—you can also use the golden-colored ones to make Trinidadian Dal & Rice, Yellow Split Pea Sambar with Turnip, Eggplant & Okra and Swedish Yellow Split Pea Soup with Ham.
4. Chickpeas
Fiber- and protein-packed chickpeas have 14.5 grams of protein and 12.5 grams of fiber for every cup cooked. While they contain starch, these beige-colored gems also have a unique chemical makeup that makes their starches harder to digest, slowing down carbohydrate digestion and absorption. The result? Potentially lower rises in blood sugar levels.
Try chickpeas to add color and creaminess to satisfying grain bowls, such as our Turmeric Rice Bowl with Garam Masala Root Vegetables and soups like our Butternut Squash Soup with Avocado & Chickpeas. If you have an air-fryer, pop these ball-shaped beans into the appliance to make Air-Fryer Crispy Chickpeas or grab a baking sheet and make these Cinnamon-Sugar Roasted Chickpeas in your oven.
5. Edamame
Edamame has 18 grams of protein and 8 grams of fiber per cup. Soy products such as edamame may positively impact blood sugar regulation, influencing insulin signaling and improving glucose uptake, metabolism and insulin sensitivity.
Conveniently sold as a frozen item in grocery stores, you can cook these shelled baby soybeans as a filling ingredient in our Herbed Corn & Edamame Succotash and Egyptian Edamame Stew. As a complete protein, edamame lends itself well to one-dish meals like Slow-Cooker Edamame-Rice Bowl with Cherries & Pecans and Crispy Rice Salad with Cucumber & Edamame.
The Bottom Line
Regularly incorporating plant-based proteins into your diet may improve glycemic control, blunt blood sugar levels and decrease insulin resistance. Dry beans, lentils, split peas, chickpeas and edamame are five excellent plant-based protein sources that may help combat insulin resistance because of their rich protein and fiber content.
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