How to Reverse Insulin Resistance with the help of a Healthy Microbiome
Everyone loves cookies. They have a great texture, delightful flavour combinations, and are the perfect sweet treat. But if you're dealing with insulin resistance, focusing on a healthy microbiome, or simply trying to follow a wheat-free, sugar-free, and dairy-free diet, you may think these sweet delights are off-limits. Not anymore! There are plenty of cookie recipes that fit all these dietary needs and taste spectacular, too. One shining example is banana nut cookies. They taste just like beloved banana bread but in cookie form—delicious, easy to make, and great for keeping blood sugar in check.
Beyond just a tasty snack, these cookies fit perfectly into a diet that focuses on reversing insulin resistance, particularly with their low sugar content and high fibre to help control blood sugar and support a healthy microbiome. In this post, we’ll explore the recipe and the powerful benefits of including low sugar, high-fibre snacks in your routine. We’ll also talk about how a continuous glucose monitor (CGM) can help you better understand how different foods affect your blood sugar—helping you make more informed choices.
Ingredients to Make Banana Nut Cookies
- 2 ½ cups rolled oats (wheat-free if necessary)
- 2 cups sliced banana
- ¾ cup walnuts, finely chopped (or any nut of choice)
- ¼ cup walnut oil (or use liquid coconut oil or ghee)
- 1 teaspoon ground cinnamon
- Pinch of salt
- Cooking spray or oil to brush on the baking sheet
Method
1. Preheat your oven to 180°C.
2. Line two baking sheets with baking paper and coat lightly with ghee or coconut oil.
3. In a bowl, combine rolled oats, cinnamon, and a pinch of salt.
4. Mix everything together, ensuring that the cinnamon coats the oats well.
5. Add oil and toss everything together.
6. Place sliced bananas into a blender and blend until liquefied.
7. Pour the liquefied bananas into the rolled oats mixture and stir until everything is well combined.
8. Fold in the chopped nuts.
9. Use a spoon to scoop out small mounds of dough. This recipe makes about 15 cookies.
10. Place the dough on a cookie sheet and flatten slightly.
11. Bake in the oven for about 20-25 minutes.
12. Remove from the oven and let the cookies cool for a few minutes before transferring to a cooling rack.
13. Enjoy!
These banana nut cookies are easy to make and perfect for a wheat-, sugar-, and dairy-free dessert or snack. Not only are they delicious, but they are also healthy, making them a guilt-free way to enjoy a sweet treat.
Low Sugar, High Fibre: A Key to Reversing Insulin Resistance
To reverse insulin resistance, focusing on a low-sugar, high-fibre diet is key. Consuming high amounts of sugar regularly can lead to increased blood sugar levels, which puts stress on your body to produce more insulin. Over time, your cells become less responsive to insulin, leading to insulin resistance—a precursor to type 2 diabetes.
Fibre, on the other hand, helps stabilise blood sugar levels by slowing down the absorption of glucose. This means fewer spikes and dips, leading to improved insulin sensitivity. The rolled oats, banana, and walnuts in these banana nut cookies are great sources of fibre, which helps maintain more stable blood sugar levels.
Another helpful tool in managing insulin resistance is the use of a continuous glucose monitor (CGM). CGMs allow you to see your blood sugar levels in real-time, giving you insight into how different foods affect you. You may find that these banana nut cookies result in a slower, more gentle rise in blood sugar compared to other higher-sugar cookies—thanks to their high fibre and natural sweetness from bananas.
The Importance of a Healthy Microbiome for Blood Sugar Control
Your gut health plays a massive role in how your body handles blood sugar. The trillions of bacteria in your gut—collectively called your microbiome—have a direct impact on your metabolism, including how sensitive you are to insulin. Research has shown that a balanced, diverse microbiome can improve insulin sensitivity, potentially helping to reverse insulin resistance.
A diet that’s rich in high-fibre foods like oats, nuts, fruits, and vegetables provides fuel for the beneficial bacteria in your gut. This process produces short-chain fatty acids (SCFAs), which are linked to improved insulin sensitivity and reduced inflammation. In essence, when you feed your gut bacteria well, they help you regulate your blood sugar more effectively.
By enjoying banana nut cookies, you’re giving your body a treat that’s not only delicious but also beneficial for your gut. The high fibre from oats and nuts acts as prebiotics—food for your good gut bacteria—helping support a healthy, balanced microbiome.
Benefits of Using a Continuous Glucose Monitor (CGM)
The use of a continuous glucose monitor can be a game changer for anyone looking to reverse insulin resistance or simply improve overall blood sugar control. CGMs measure your blood sugar levels throughout the day, giving you a complete picture of how your body responds to different foods, activities, and stress levels.
If you’ve never used a CGM before, consider it a window into your body’s metabolism. Instead of guessing which foods are good for you, you can see the data in real time. For example, you might notice that eating a high-sugar dessert leads to a significant spike in your blood sugar levels, whereas having a banana nut cookie results in a slower, more stable rise. This is invaluable information for anyone trying to reverse insulin resistance.
Banana Nut Cookies: A Gut-Friendly, Low-Glycemic Treat
Now that you understand the importance of a low-sugar, high-fibre diet for reversing insulin resistance and supporting a healthy microbiome, it’s clear that banana nut cookies are an ideal choice. Unlike conventional cookies, which are often packed with refined sugar, these cookies rely on bananas to add natural sweetness while keeping the glycemic load relatively low.
Bananas are a great source of vitamins and minerals, and while they do contain natural sugars, the fibre content helps moderate the glycemic impact. Walnuts add healthy fats that slow down the release of sugar into the bloodstream even further, while oats provide the bulk of the fibre, which is key for blood sugar control and feeding your gut bacteria.
This combination of oats, bananas, and walnuts means that these cookies are not just delicious but also a fantastic tool for promoting gut health and stable blood sugar levels. You can enjoy them as a mid-morning snack, a post-workout boost, or even for breakfast on busy days—without worrying about spiking your blood sugar.
Tips for Reversing Insulin Resistance and Supporting a Healthy Microbiome
1. Prioritise High-Fibre Foods: Incorporate more fibre-rich foods like fruits, vegetables, whole grains, and nuts into your diet. Fibre helps slow the release of glucose into your bloodstream, preventing those drastic sugar spikes that contribute to insulin resistance.
2. Avoid Refined Sugar: Refined sugar can cause large blood sugar spikes and is a significant contributor to insulin resistance. Opt for natural sweeteners like bananas or dates, which come packaged with fibre that mitigates their impact on blood sugar.
3. Use a CGM to Track Progress: Seeing how your blood sugar responds to different meals can help you make better choices. A CGM provides immediate feedback, allowing you to adjust your diet accordingly.
4. Feed Your Gut Bacteria: A diverse microbiome supports insulin sensitivity, so make sure you’re including prebiotic-rich foods, like oats and bananas, and probiotic foods, like yoghurt and fermented vegetables, in your diet.
5. Exercise Regularly: Physical activity helps to lower blood sugar levels and improve insulin sensitivity. Even a 30-minute walk after a meal can make a big difference.
6. Limit Processed Foods: Processed foods are often low in fibre and high in sugar, which is a double hit for insulin resistance. Try to eat whole, minimally processed foods whenever possible.
Final Thoughts: Enjoy Your Cookies and Support Your Health
Reversing insulin resistance and supporting a healthy microbiome doesn’t mean giving up all the foods you love. In fact, it’s about finding delicious alternatives that nourish your body while still satisfying your taste buds. These banana nut cookies are a perfect example—they’re simple, naturally sweetened, and filled with ingredients that support both blood sugar control and gut health.
Consider incorporating a Continuous Glucose Monitor into your health journey to better understand how these cookies and other foods affect your blood sugar. With more insight and a focus on low-sugar, high-fibre foods, you’ll be well on your way to reversing insulin resistance and living a healthier, happier life.
Ready to take control of your health and optimise your diet? Click below to join my 2-week CGM program! This program includes personalised nutrition consults, guidance on how to get a CGM, and support to link the data to me so I can help assess your results and create an action plan to help you achieve your goals. Let’s take the guesswork out of managing your blood sugar together!
