Experts Offer Tips to Control Blood Sugar and Reverse Insulin Resistance

Diet, exercise, and lifestyle changes can help manage this metabolic condition.

Published on Feb. 16, 2026

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Insulin resistance, a condition where cells don't respond well to insulin, is increasingly recognized as a key factor in the development of type 2 diabetes and other health problems. While a diagnosis can feel daunting, emerging evidence suggests that lifestyle changes, particularly in diet and exercise, can significantly improve and even reverse insulin resistance.

Why it matters

Insulin resistance is a precursor to type 2 diabetes, a chronic condition that affects millions. By addressing insulin resistance proactively through diet, exercise, and other lifestyle changes, individuals can take steps to prevent the onset of type 2 diabetes and improve their overall metabolic health.

The details

A healthy approach to managing insulin resistance focuses on consuming natural, fiber-rich foods while limiting processed foods and added sugars. Whole grains, lean proteins, and omega-3-rich fish can help regulate blood sugar levels. Exercise also plays a crucial role, with just over two hours per week shown to potentially reverse prediabetes. Beyond diet and exercise, maintaining a healthy weight, getting enough sleep, and managing stress are also important factors.

  • The research on reversing insulin resistance through lifestyle changes was published in February 2026.

The players

Beverly Rodgers

A senior clinical dietitian at MD Anderson League City.

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What they’re saying

“It's a cyclical process. The liver may respond to excess insulin by producing even more glucose, further disrupting the body's balance. This excess glucose can then be converted into fat, contributing to weight gain and obesity.”

— Beverly Rodgers, Senior Clinical Dietitian (newsdirectory3.com)

What’s next

Individuals with insulin resistance should work closely with a healthcare professional, such as a registered dietitian, to develop a personalized plan to manage their condition through diet, exercise, and other lifestyle changes.

The takeaway

By adopting a diet focused on whole, unprocessed foods, engaging in regular physical activity, and addressing other lifestyle factors, individuals can take proactive steps to control blood sugar, reverse insulin resistance, and reduce their risk of developing type 2 diabetes.