- Lunch is important as it can help stabilize blood sugar and aid weight loss.
- Choose a lunch high in fiber, protein and healthy fats.
- Quinoa-Black Bean Salad provides blood-sugar-friendly nutrients and is filling and satisfying.
Lunch is sometimes a forgotten meal—whether you’re too busy at work or on the go, eating a satisfying meal at noon might slip your mind. Or, if you’re trying to lose weight, you might purposely skip lunch, thinking that you’re saving calories. But nothing could be further from the truth. Taking the time to eat a balanced lunch can help you reset from a busy morning and set you up to crush your afternoon goals. And lunch is especially critical for those trying to lose weight while managing a condition like insulin resistance.
Quinoa-Black Bean Salad is our #1 lunch pick for weight loss if you have insulin resistance. It’s full of fiber, plant-based protein and heart-healthy fats. High-fiber carbohydrates like quinoa and black beans are digested slowly to provide you with sustainable energy and prevent large spikes in blood sugar and insulin secretion. They will also keep you full for longer. You can make the quinoa in advance and save leftovers for dinner or another lunch. Be creative with your own variation of this dish by adding in any other vegetables (artichokes, mushrooms, peppers, broccoli) or protein sources (hard-boiled eggs, shredded chicken, roasted tofu, chickpeas) you have on hand. The key is to have a combination of protein, fiber and healthy fat.
Why It’s So Great
High in Fiber
Fiber, the indigestible part of carbohydrates, is metabolized slowly, which increases feelings of fullness and helps to manage blood sugar levels. The combo of quinoa, black beans, avocado and veggies packs soluble and insoluble fiber, which are both necessary for a healthy heart, gut and blood sugar. And at 10 grams per serving, this salad contributes around a third of your daily dietary fiber needs.
In a systematic review and meta-analysis, researchers examined the effects of fiber on glycemic control (blood sugars) from 22 randomized clinical control trials. Researchers concluded that the evidence suggests that fiber improves insulin sensitivity and glycemic control in people with type 2 diabetes.
Packed with Antioxidants and Unsaturated Fats
Extra virgin olive oil (EVOO), a key ingredient in the Mediterranean diet, is rich in monounsaturated fats and contains plant-based compounds called polyphenols, a type of antioxidant. There is evidence that polyphenols, including the ones in EVOO, reduce inflammation, improve glycemic control, and may protect against metabolic syndrome, hypertension and type 2 diabetes.
In addition, the American Diabetes Association recommends eating plenty of unsaturated fats, like olive oil and avocado, to decrease the risk of diabetes and heart disease. Including fat in your meals is also important because it is essential for absorbing fat-soluble vitamins A, D, E and K.
Rich in Magnesium
One serving of this salad contains 32% of your daily magnesium needs. Magnesium is an important micronutrient that acts as a cofactor in more than 300 enzyme systems that regulate reactions in the body, including glucose metabolism. Research suggests that diets higher in magnesium are associated with a significantly lower risk of diabetes. Since insulin resistance is a risk factor for developing diabetes, eating magnesium-rich foods may help reduce your risk.
Loaded With a Variety of Vegetables
Vegetables are naturally higher in fiber, water, vitamins and minerals. Ensuring a proper intake of vitamins and minerals will help you feel your best and give you more energy to engage in other weight-loss strategies, like physical activity. Additionally, veggie-rich meals like salads require more chewing and can take longer to eat. This may increase feelings of fullness by potentially suppressing ghrelin (the hunger hormone) and reducing appetite.
Choosing a Weight-Loss-Friendly Lunch for Insulin Resistance
Finding a lunch that supports weight loss for insulin resistance is easy when you incorporate the principles of the Mediterranean diet. Research consistently demonstrates that this eating pattern can help to prevent diabetes and reduce body weight. One study showed a 31% reduced risk of diabetes when the Mediterranean diet was combined with modest calorie restriction and exercise.
In addition, this way of eating is sustainable in the long run since it doesn’t require you to rigorously measure foods, count macronutrients or eliminate any food groups. Instead, you focus on eating a variety of fruits, vegetables, nuts, seeds, leaner protein, fatty fish, unsaturated fats (like olive oil) and dairy products while limiting red meat, added sugar, high-sodium foods and refined carbohydrates.
Other Tips to Lose Weight and Manage Insulin Resistance
Weight loss is different for everyone because your needs and lifestyle are unique. While it’s hard to generalize weight-loss tips, one thing that holds true for everyone is that an eating plan you can stick to, enjoy and be consistent with is more likely to work long-term. Here are a few more tips for managing insulin resistance while losing weight:
- Avoid skipping meals. Stable blood sugar requires a steady supply of energy, which is achieved by eating at regular intervals.
- Be consistent with your carbohydrates. Try to eat around the same amount daily at each meal and snack.
- Choose high-fiber carbohydrates. This includes foods like beans, whole grains and starchy vegetables, such as sweet potatoes and squash.
- Pair properly. When eating refined carbs like white rice or pasta, pair them with fiber-rich vegetables, lean protein and healthy fats to reduce large spikes in blood sugar—and the subsequent crash.
- Limit sugary drinks. This includes soda, sweetened teas and juice beverages high in added sugar.
- Prioritize sleep and stress management. Poor, inconsistent sleep and chronic stress both mess with blood sugar, boosting it higher.
- Participate in physical activities that you enjoy. Exercise helps lower blood sugar levels since your cells use glucose as fuel.
Our Expert Take
Eating for weight loss and insulin resistance doesn’t have to be boring or hard. If you adopt some of the principles of the Mediterranean diet, you’ll find it easy to eat lunches that fill you up and support your nutrition goals. This Quinoa-Black Bean Salad is a delicious option to get you started. If you want more, check out our 7-Day Weight-Loss Meal Plan for Insulin Resistance. It’s loaded with tasty recipes for breakfast, lunch, dinner and snacks, and will provide you with the nutrients you need to balance blood sugar while you lose weight.
