Choose fat-free, low-fat or nonfat unsweetened milk and yogurt. Avoid whole milk and full-fat yogurts because a high intake of saturated fat, found in animal fats, has been linked to insulin resistance. If you are lactose intolerant, try unsweetened alternative milks like rice, almond, or fortified soy milk.
They are rich in fiber, minerals and vitamins making them perfect for people with insulin resistance. Some people believe that avoiding carbohydrates is important to prevent diabetes, but healthy, whole, unprocessed carbohydrate sources are a good fuel source for the body. It’s just important to focus on choosing healthy, unprocessed grains as much as possible.