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The pancreas releases insulin – a hormone that regulates glucose uptake from blood into the cells of muscles, fat, and liver. Insulin resistance is a condition where these cells stop responding to insulin effectively, resulting in high blood glucose.
To deal with this increased blood glucose, the pancreas starts to produce more insulin. This cycle continues until the pancreas loses its ability to produce more insulin. If you don’t manage the condition timely, blood glucose levels continue to increase above normal, which can lead to prediabetes andtype 2 diabetes.
It is possible to reverse insulin resistance with some dietary and lifestyle modifications. The goal of such dietary and lifestyle modifications is to increase the sensitivity of body cells to insulin.
Insulin resistance is a very common problem.Studies show that about 40% of adults in the USA who are not diabetic have insulin resistance. Anotherreport shows that 1 in 3 Americans are living with insulin resistance, often without knowing it.
If you are insulin resistant, you may not experience any symptoms in the initial stages. This is because the pancreas continues to increase the production of insulin to manage blood glucose levels in a normal range.
However, as the resistance progresses, the pancreas continues to increase insulin production. Finally, a stage comes where the pancreas loses its ability to produce sufficient insulin to overcome this resistance. This is the stage when your blood glucose levels raise above normal and you start to experience the symptoms of diabetes. These typicallyinclude:
There is limited evidence on what exactly causes insulin resistance and why some people develop it and others don’t. However, studies have identified a few risk factors that increase your chances of developing insulin resistance:
Studies show that excessive weight gain, especially belly fat, can lead to insulin resistance. Fat cells in the belly area or abdomen releasehormones and inflammatory substances that negatively impact the cell's sensitivity to insulin.
This causes the body to produce more insulin to manage blood sugar levels, increasing the risk of pancreas dysfunction and type 2 diabetes over time.
Consuming refined carbohydrates or foods high in sugar but low in fiber, as well as foods high in saturated fats, can alsocontribute to insulin resistance. Your digestive system absorbs sugar quickly from these foods, leading to rapid spikes in blood glucose levels. This forces the body to produce excessive insulin which in the long term, reduces the cell’s sensitivity to insulin.
Evidence shows that a lack of physical activity reduces the body’s ability to use insulin properly. Regular exercise helps muscles absorb glucose efficiently, or be more insulin sensitive, lowering insulin resistance. When a person is inactive, glucose remains in the bloodstream and forces the pancreas to produce more insulin. This leads to increased resistance over time.
Certain health conditions, such as obesity, polycystic ovary syndrome (PCOS), and fatty liver, increase the risk of developing insulin resistance. These conditions can disturb hormonal balance and promote inflammation in the body, which harms the normal functioning of insulin.
Insulin resistance is not the same as diabetes. But if left untreated, it is a warning that you are at high risk of developing type 2 diabetes. Insulin resistance happens when the body's cells don’t respond well to insulin, making it harder to absorb glucose from the blood.
Type 2 diabetes occurs when the body still makes insulin but can’t use it properly due to chronic insulin resistance. Over time, the pancreas may stop making enough insulin. Managing insulin resistance early through diet, exercise, and lifestyle changes can prevent or at least delay type 2 diabetes.
However, Type 1 diabetes is an entirely different matter as it is anautoimmune condition where the body destroys insulin-producing cells in the pancreas. That means, there is no insulin production from the pancreas. People with type 1 diabetes need insulin injections for the rest of their lives to regulate blood glucose levels and preventcomplications such as diabetic neuropathy or retinopathy.
Insulin resistance doesn’t show any prominent symptoms as long as your pancreas is producing enough insulin to meet the requirements of the body. But when the pancreas loses its insulin secreting capacity, this may result in prediabetes or type 2 diabetes.
Different tests can help you diagnose if you are prediabetic or have developed diabetes. These tests include:
You can fix insulin resistance by improving the sensitivity of the body cells to insulin. This involves dietary and lifestyle modifications to help the cells absorb glucose from the blood more effectively.
Dietary modifications refer to eating specific foods that can improve insulin sensitivity while avoiding foods that worsen it. Similarly, lifestyle modifications in reverse insulin resistance involve staying active, reducing weight, and managing stress.
When planning a diet to improve insulin resistance, you need to choose foods that are low in calories but contain essential nutrients. Here are some options:
Fresh green vegetables are low in calories but high in fiber, making them an excellent food choice for people with insulin resistance. Fiber slows down digestion and the release of sugar into the bloodstream. This slow absorption of sugar into the blood prevents blood sugar spikes andlowers the risk of insulin resistance.
Another benefit of fiber is that itkeeps you full for longer, which reduces overeating and helps with weight loss.Studies show that weight loss can significantly improve insulin resistance and lower the risk of type 2 diabetes.
Here are some green vegetables that you should eat for insulin resistance:
Since fiber is crucial for managing insulin resistance, you must ensure its regular intake. Aside from diet, you can trypowdered fiber, which can help you effortlessly meet your daily fiber needs by simply adding it to water, smoothies, or other drinks.
Manyfruit options are full of antioxidants, vitamins, and minerals. These antioxidants reduce inflammation, which is a risk factor for developing insulin resistance. Some fruit options are also rich in fiber, making them a great choice for a reverse insulin resistance diet.
Here is a list of some fruits for improving insulin resistance:
Beans, lentils, and chickpeas are excellent sources of protein and fiber. Like fiber-containing vegetables, these foods are slow to digest, which lowers blood glucose spikes and the demand for increased insulin.
A2020 study shows that a daily intake of 15 grams of legume-based foods can improve blood glucose levels and insulin resistance.Studies also show that beans and legumes promote gut health, which plays a role in improving insulin sensitivity.
A2017 study published in the National Library of Medicine shows that healthy fats from foods like avocados, nuts, seeds, and olive oil can improve insulin resistance.
These fats help the body absorb nutrients better and promote a feeling of fullness. This prevents overeating andhelps with weight loss.
Better absorption of nutrients and weight loss supports reverse insulin resistance.
Foods that are high in empty calories and can lead to rapid increase in blood glucose can worsen insulin resistance. Here are some foods that you must avoid with insulin resistance:
Avoid sodas, energy drinks, and fruit juices with added sugar. The excessive amount of simple sugar in these drinks causes rapid blood sugar spikes and increases the demand for insulin. Over time, these rapid glucose spikes and increased demand for insulin leads to insulin resistance and type 2 diabetes.
Foods like white bread, white rice, and pasta are made with refined grains – meaning these lack complex carbohydrates like fiber. The lack of fiber leads to rapid absorption of such foods and an increased risk of blood glucose spikes. Such foods are also high in calories, which increases the risk of weight gain, which is another risk factor for developing insulin resistance.
Fried foods like fries, chips, and fried chicken are high in unhealthy fats. These fats cause inflammation and make it harder for the body to use insulin effectively. A2022 study shows that saturated fats, which are abundant in fried foods, are associated with the risk of developing type 2 diabetes.
In addition to dietary modifications, lifestyle changes also greatly support reversing insulin resistance. Exercise or physical activity helps muscles use glucose more effectively and support weight loss, improving insulin sensitivity. A2017 study shows that 30 minutes of moderate exercise 3 to 5 days a week can significantly improve insulin sensitivity.
Stress is another factor that you need to consider in lifestyle modifications for insulin resistance. A2022 study shows that high-stress levels raise cortisol, which can worsen insulin resistance. Relaxation techniques like meditation, yoga, or deep breathing can help relieve stress and improve this condition.
Lack of adequate sleep also impacts the insulin sensitivity.Research shows that poor sleep increases the risk of insulin sensitivity. Aim for 7 to 8 hours of quality sleep every night to improve insulin functioning.
Studies show that intermittent fasting can improve insulin sensitivity. This is because this practice gives the body time to better regulate blood sugar and use stored fat more effectively.
Vitamin D plays an important role inimproving insulin sensitivity by lowering inflammation and helping the body use insulin more effectively. By improving insulin resistance, vitamin D also lowers the risk of type 2 diabetes.
The best way to lose weight with insulin resistance is by combining a balanced diet with regular exercise. Focus on eating foods that are low in calories but provide you with essential nutrients.
Insulin is a hormone produced by the pancreas that regulates the uptake of glucose from the blood into the cells. Insulin resistance is a condition when cells become resistant to insulin. And so, increased blood glucose forces the pancreas to produce more insulin.
The insulin resistance continues to increase, leading to the development of prediabetes and type 2 diabetes. However, you can improve insulin sensitivity and lower the risk of complications by reversing insulin resistance.
Reversing insulin resistance involves eating a low calories, fiber rich, and nutritious diet while avoiding foods high in simple carbs and unhealthy fats. Lifestyle modifications such as weight loss, exercise, and stress management also have a major role in improving insulin sensitivity.