Approximately 40% of individuals in the United States, aged between 18 and 44, are believed to have insulin resistance, a metabolic disorder characterized by the body's diminished response to insulin. This condition hinders the cells' capacity to absorb glucose from the bloodstream, prompting the pancreas to produce additional insulin. Over time, this can escalate to prediabetes and eventually type 2 diabetes. Fortunately, adopting a healthier lifestyle, which includes regular physical activity and a well-balanced, nutrient-rich diet, can reverse insulin resistance and reduce the risk of prediabetes. A balanced diet encompasses a variety of whole grains, vegetables, fruits, and lean proteins, with plant-based proteins being a particularly beneficial category. These proteins, such as beans, not only aid in digestion and blood sugar stabilization but are also cost-effective, widely available, have a long shelf life, and can be incorporated into a diverse range of cuisines. We sought the advice of a registered dietitian and certified diabetes care and education specialist (CDCES) for her top picks of plant-based proteins that can be readily found in your pantry or freezer. The benefits of incorporating plant-based proteins into your diet are numerous, especially for those with insulin resistance. Elizabeth Huggins, RDN, CDCES, a dietitian at Hilton Head Health, explains that plant-based proteins are rich in both protein and fiber and typically have low levels of saturated fat. A diet high in saturated fat has been linked to insulin resistance and chronic inflammation, which can lead to diabetes. Consuming plant-based proteins can increase fiber intake, which may lower the risk of chronic diseases. Fiber, being indigestible in the small intestine, reaches the colon intact, where it is utilized by beneficial bacteria to produce short-chain fatty acids. These acids may contribute to improved glucose intolerance and enhanced insulin sensitivity.

The Top 5 Plant-Based Proteins for Combating Insulin Resistance:

1. Dry Beans: A single cup of dry beans boasts 15 grams of protein and 15 grams of fiber. When soaked and cooked, they are classified as a low-glycemic-index food, meaning they do not cause a rapid spike in blood sugar levels. Additionally, dry beans are a good source of magnesium, a mineral that may play a role in glucose metabolism and improve insulin sensitivity. Huggins notes that dry beans are not only affordable but also easy to prepare for a variety of delicious dishes such as soups, salads, and bowls. For cooking tips, refer to our guide on How to Cook Dried Beans, and explore recipes like Sweet Potato & Black Bean Chili and Bean Salad with Lemon-Cumin Dressing.
2. Lentils: Similar to dry beans, lentils are packed with protein and fiber, offering 15.5 grams of protein and 13.5 grams of fiber per cup. Studies suggest that the protein in lentils may hinder digestive enzymes from accessing the starch, thereby reducing the glucose absorption by the body. Our guide on how to make perfect lentils will help you prepare them for dishes such as Mixed Greens with Lentils & Sliced Apple and Braised Lentils & Kale with Fried Eggs.
3. Split Peas: Split peas are dried and halved green peas that cook more quickly. A cup of cooked split peas contains 16 grams of protein and 16 grams of fiber. They contain resistant starch, which lowers their glycemic load and reduces their impact on blood sugar levels. Split pea soup is a classic comfort food that can be easily prepared. Split peas are available in green and golden varieties, allowing for diverse dishes such as Trinidadian Dal & Rice, Yellow Split Pea Sambar with Turnip, Eggplant & Okra, and Swedish Yellow Split Pea Soup with Ham.
4. Chickpeas: These fiber- and protein-rich chickpeas contain 14.5 grams of protein and 12.5 grams of fiber per cup. Despite their starch content, chickpeas have a unique chemical composition that makes their starches more difficult to digest, slowing down the digestion and absorption of carbohydrates. This can lead to potentially lower increases in blood sugar levels. Incorporate chickpeas into grain bowls like our Turmeric Rice Bowl with Garam Masala Root Vegetables and soups such as Butternut Squash Soup with Avocado & Chickpeas. For a crispy snack, try Air-Fryer Crispy Chickpeas or Cinnamon-Sugar Roasted Chickpeas.
5. Edamame: Edamame, with 18 grams of protein and 8 grams of fiber per cup, is a soy product that may positively affect blood sugar regulation, influencing insulin signaling and improving glucose uptake, metabolism, and insulin sensitivity. Sold frozen in grocery stores, edamame can be cooked as a filling ingredient in dishes like Herbed Corn & Edamame Succotash and Egyptian Edamame Stew. As a complete protein, edamame is also suitable for one-dish meals such as Slow-Cooker Edamame-Rice Bowl with Cherries & Pecans and Crispy Rice Salad with Cucumber & Edamame.

In conclusion, the regular inclusion of plant-based proteins in your diet can lead to better glycemic control, reduced blood sugar levels, and decreased insulin resistance. Dry beans, lentils, split peas, chickpeas, and edamame are five outstanding sources of plant-based proteins that can assist in combating insulin resistance due to their high protein and fiber content.