The #1 Food to Limit to Reduce Your Risk of Insulin Resistance

It’s estimated that over 30% of American adults (approximately 86 million folks) have insulin resistance, a health condition also known as impaired insulin sensitivity that can lead to type 2 diabetes. And if you regularly drink sugar-sweetened beverages, you might be at risk.“When insulin sensitivity decreases, your body has a harder time processing carbohydrates efficiently. This can lead to more sugar in the blood, increased insulin levels, greater visceral fat storage and other metabolic issues,” says Lindsay Fencl, RD, CD.  

Lifestyle factors, like physical inactivity, poor sleep and high stress, can all contribute to insulin resistance. However, diet—particularly sugar consumption—also plays a pivotal role. “There’s no single culprit, but regularly consuming ultra-processed foods high in added sugars—especially sugary drinks like soda, sweetened coffee beverages, energy drinks and juice cocktails—can increase the risk of insulin resistance over time,” says Ali McGowan, MS, RD, LDN. Read on to discover why cutting back on high-sugar beverages is key to reducing your risk of insulin resistance.

Why Should You Limit Sugar-Sweetened Beverages?

Sugar-sweetened beverages include any drink that includes, well, sugar: soda, frappuccinos, sweet tea, energy or sports drinks, sweetened fruit juice and more. The amount of added sugar varies widely, with some beverages packing over 40 grams in a single serving. The type of sweetener also varies by product. Still, regardless of whether a beverage is sweetened with organic cane sugar or high fructose corn syrup, research suggests that drinking these sweetened beverages regularly could increase your risk for insulin resistance and type 2 diabetes.

Sugar-sweetened beverages have a high glycemic load, a measure that considers the number of carbohydrates in the food and how quickly those carbs are absorbed. Research suggests that this may be the driving force behind these beverages’ negative effects on insulin sensitivity. “These drinks are quickly digested, leading to sharp blood sugar and insulin spikes without nutrients like fiber, protein or healthy fats that help slow digestion. Over time, these foods can disrupt the body’s ability to regulate blood sugar effectively,” says McGowan.

Another downside of the lack of fiber and protein is that these beverages aren’t particularly filling, and drinking them may cause you to consume excess calories throughout the day. Over time, this could lead to overweight or obesity—important risk factors for insulin resistance. Research has also linked sugar-sweetened beverage intake with an increased risk for heart disease and overall lower diet quality.

So, how much added sugar is too much? The 2020–2025 Dietary Guidelines for Americans recommend consuming no more than 10% of calories from added sugar. For someone eating 2,000 calories per day, this would mean consuming no more than 12.5 teaspoons of added sugar per day—approximately the amount found in one 16-ounce liter of soda. Yet, it’s estimated that the average American regularly exceeds this recommendation, consuming 17 teaspoons, or 68 grams, of added sugar daily.

While you don’t have to say goodbye to your favorite drink forever, limiting sugar-sweetened beverages can have numerous benefits for your health, including reducing your risk for insulin resistance and type 2 diabetes. Feeling thirsty? “For hydration, water is always the MVP, but if you’re craving something fizzy, try seltzer with a splash of citrus or fresh fruit,” says McGowan.

Other Habits to Limit

No one food or habit can cause (or prevent) insulin resistance. Instead, it’s important to address your overall lifestyle. Here are a few other habits to cut back on.

Not Getting Adequate Sleep

“Prioritizing sleep is key—just one night of poor sleep can reduce insulin sensitivity,” says McGowan. Chronically inadequate sleep has been associated with type 2 diabetes and reductions in insulin sensitivity. One small study in women found that reducing sleep duration to 6 hours per night for 6 weeks (down from 7 hours or more) significantly impaired insulin sensitivity.

Neglecting Physical Activity

“Movement also makes a big impact: resistance training helps build muscle, which improves how your body responds to insulin, and a short walk after meals can help lower blood sugar naturally,” says McGowan. Research supports this, showing that moderate to high intensity exercise improves insulin sensitivity, with higher intensity having greater benefits. 

“The American Diabetes Association recommends at least 150 minutes per week of moderate-intensity exercise per week,” says Victoria Whittington, RDN. “Whether it’s walking, bicycling, swimming, dancing, roller skating or something else, daily movement has been shown to reduce the risk of insulin resistance and other metabolic disorders.”  

Being Chronically Stressed

“Don’t underestimate stress,” says McGowan. “Chronic stress can raise cortisol, which may interfere with blood sugar regulation over time.” Stress can occur in multiple ways, and stressors may often be outside of your control. However, finding ways to cope with stress is key. Meditation, yoga, journaling, going for a walk or talking with a therapist are just a few ways to support your emotional health and help keep stress levels in check.

Not Eating Enough Fiber 

Carbohydrates are often put on the “do not eat” list when it comes to managing insulin and blood sugar levels. However, the goal shouldn’t be to eliminate carbohydrates completely, but rather to focus on options that are high in fiber and other key nutrients. “The key is choosing the right types of carbohydrates and gradually reducing refined and ultra-processed carb options that are low in fiber, protein and micronutrients. Focus on increasing consumption of complex, fiber-rich carbohydrates like lentils, peas, nuts and seeds, oats, quinoa, berries, apples and whole grains,”  says Fencl.

The Bottom Line

If you drink sugar-sweetened beverages regularly, it may be time to cut back. These beverages are high in added sugar and calories and low in key nutrients, like protein and fiber. As a result, they can spike blood sugar levels and contribute to weight gain, increasing your risk of insulin resistance over time. To help protect against insulin resistance and type 2 diabetes, it’s best to avoid, or greatly limit, sugar-sweetened beverages. Getting 7 to 9 hours of sleep, staying physically active, managing stress levels and maintaining a healthy diet can also go a long way in promoting insulin sensitivity and keeping chronic diseases at bay.