Does fermented food help with insulin resistance?
Fermented food, especially yoghurt, kefir and probiotic supplements containing Bifidobacterium, lowers blood sugar and insulin resistance in people with diabetes or prediabetes. Early research suggests this effect can be enhanced further by combining probiotics with fibre-rich prebiotic substances.
Fermented food lowers fasting blood sugar and insulin resistance in people with diabetes or prediabetes. Eighteen studies show this consistently, both for blood sugar itself and for a measure that indicates how insulin resistant you are. Yoghurt and kefir have been studied most and also show clear reductions in the long-term blood sugar average (HbA1c, an average of your blood sugar over the past few months) and fasting insulin. Younger participants and longer programmes showed the most pronounced improvements.
Kefir deserves a special mention: six smaller studies found a drop in fasting blood sugar of around 10 mg/dL on average, and a reduction in insulin levels. HbA1c did not change clearly, and the number of people studied is limited, but the effect on blood sugar is real.
Plant-based fermented products, such as kimchi and other fermented vegetables, showed at least one improvement in blood sugar, fat levels, blood pressure or waist circumference in 73% of the studies examined, among people with metabolic syndrome or diabetes. The individual studies here are small and the effects vary from product to product.
Probiotic supplements also work, but comparing probiotic yoghurt with plain yoghurt showed no additional benefit. This suggests that the full composition of fermented food, including the surrounding nutrients, plays a role. If you are considering a supplement, Bifidobacterium strains (a group of beneficial gut bacteria) show the strongest effects across multiple studies, including in people with excess weight.
Combining a probiotic with a fibre-rich substance that feeds the beneficial bacteria appears to be more powerful than a probiotic alone. One twelve-week study with 120 participants produced greater reductions in blood sugar, HbA1c, insulin, and insulin resistance. If you have diabetes and want to pursue this seriously, discuss it with your doctor, especially if you are using blood sugar-lowering medication.
This answer draws on several combined analyses of studies, involving thousands of participants in total, including people with type 2 diabetes, prediabetes and metabolic syndrome. The researchers themselves point to limitations: the individual studies are often small, the products and doses vary considerably, and for plant-based fermented foods no pooled figure is available. The evidence base for yoghurt, kefir and probiotic supplements is stronger than that for plant-based fermentations. For the combination of probiotics with fibre (synbiotics), only one such study exists so far; that result is promising but needs confirmation.
Does magnesium help with insulin resistance?
There is reasonable evidence that magnesium has a beneficial effect on insulin resistance, particularly if your magnesium levels are too low. If you have a condition like insulin resistance, always discuss supplementation with your doctor before starting.
What is insulin resistance and can I reverse it?
Insulin resistance can be meaningfully improved with exercise and a modest weight loss of 7 to 10 percent. You do not need a perfect lifestyle, though dietary choices and meal timing also help.
Which foods improve your insulin sensitivity?
Diet can clearly improve your insulin sensitivity. The Mediterranean diet has the strongest evidence base, but the timing and order of your meals also play a demonstrable role.
Does strength training help against insulin resistance?
Strength training probably helps against insulin resistance, although the effect is most strongly demonstrated in combination with endurance training and, for additional weight loss, changes in diet.
What are the earliest signs of insulin resistance?
Early signs of insulin resistance are measurable long before a diabetes diagnosis: elevated fasting insulin, abdominal fat, abnormal blood fats, and excess fat within the muscles. If you have risk factors, have your fasting insulin measured, because standard blood sugar tests respond too late.
Does insulin resistance accelerate ageing?
Insulin resistance and high blood sugar demonstrably accelerate several ageing processes. Keeping blood sugar well controlled from an early stage limits that damage and extends life expectancy, as shown by large long-term studies.