Low Insulin Lifestyle Pyramid: Helping You Stay on Track
Most food pyramids don’t take insulin into account. They push whole grains, beans, low-fat dairy, and starchy vegetables while ignoring the root of insulin resistance and metabolic dysfunction. That’s why I created the Low Insulin Lifestyle Pyramid—a guide that prioritizes foods that support your metabolism instead of working against it.
This isn’t about restriction. It’s about eating in a way that makes sense for your body. Here’s how it works:
The Base: Non-Starchy Vegetables & Fruits
These should make up the bulk of your diet. Non-starchy vegetables are packed with fiber, vitamins, and minerals, without spiking insulin. Fruit provides natural sweetness, antioxidants, and fiber while keeping insulin levels in check.
🔹 Why it matters: High fiber, low glucose impact, and loaded with micronutrients to fuel your body.
The Second Level: Healthy Fats & Protein
Fat and protein are both essential for hormone balance, satiety, and metabolic health. The key is choosing the right kinds—ones that don’t spike insulin and support long-term health.
- Healthy Fats: Avocados, nuts, seeds, nut butter, extra virgin olive oil, avocado oil, coconut oil, coconut milk, and the occasional grass-fed butter.
Protein: Eggs, lean meat, poultry, seafood, and non-starchy beans like edamame and lupini. Tofu is an option for vegetarians and vegans.
🔹 Why it matters: Protein supports muscle, metabolism, and hormone production, while healthy fats keep you full and stabilize blood sugar.
The Third Level: Fermented Dairy (Occasionally & in Moderation)
Dairy can be tricky because it naturally spikes insulin—regardless of whether it’s raw, pasteurized, from a cow, goat, or sheep, or even A1 vs. A2. However, fermented dairy like full-fat Greek yogurt and aged cheeses has a lower insulin impact, making them a better option for those managing insulin resistance.
🔹 Best choices: Full-fat Greek yogurt, aged cheeses, and Skyr. Sour cream, butter, and heavy cream in small amounts.
🔹 Why it matters: Fermentation changes the protein structure, reducing the insulin response while still offering gut health benefits. In addition, Greek yogurt and aged cheeses have had most or all of the whey removed, further lowering their impact on insulin levels while still providing beneficial probiotics.
Limit to 1 serving of total dairy per day (3/4 cup of Greek yogurt or 1oz cheese). Butter, sour cream, and heavy cream should be limited to 1-2 tablespoons per day in total.
The Top: Dark Chocolate & Wine (Optional but Enjoyable!)
These aren’t necessary, but they can make this lifestyle more sustainable in the long run. Unlike restrictive diets, a Low Insulin Lifestyle allows for enjoyment—as long as it aligns with your goals. Let’s be honest, red wine isn’t a health food, but it does contain antioxidants, and a glass can still be part of a healthy lifestyle. The fermentation process removes almost all of the sugar from the grapes, making dry red wine a low-sugar option that fits within this way of eating.
- Red Wine: A daily glass is optional, but if you enjoy wine, stick to dry red varieties (cabernet, malbec, merlot, etc)
- Dark Chocolate: One ounce of 75%+ dark chocolate is a great way to satisfy a craving without derailing progress.
🔹 Why it matters: A little bit of indulgence can help with long-term adherence. Plus, dark chocolate and red wine contain polyphenols, which offer some health benefits.
Final Thoughts: Keeping It Simple & Sustainable
If this looks different from the food pyramid you grew up with—that’s because it is. This way of eating focuses on insulin first because without addressing insulin, you can’t address PCOS, metabolic health, or long-term weight loss.
