What is insulin resistance? It is a health condition where the body starts to turn a blind eye to insulin, a hormone made by the pancreas for maintaining stable blood sugar levels. This condition can happen because of genetic predispositions and lifestyle choices.

What you need to know:

What is insulin resistance?
Insulin resistance symptoms
Insulin resistance diet: what to eat and avoid
Preventing insulin resistance

What is insulin resistance?

Insulin resistance occurs when your body, muscle, and liver cells have reduced insulin response, a vital hormone produced by the pancreas that plays a crucial role in life-sustaining functions and blood glucose (sugar) level regulation. This condition can be temporary or a chronic issue. In most instances, it is manageable and treatable.

Under normal conditions, insulin operates in a sequential manner:

The body converts consumed food into glucose (sugar), serving as the primary energy source.
The presence of glucose in the bloodstream enables the pancreas to release insulin.
Insulin assists in the transportation of glucose into the cells of muscles, fat, and the liver for energy utilization.
As glucose enters the cells, reducing your blood glucose levels, a signal is sent to the pancreas to halt insulin production.

Key factors contributing to insulin resistance

Here are some of the key factors that can cause insulin resistance:

Obesity
A family history of diabetes
Sedentary lifestyle
A history of gestation diabetes

Insulin resistance symptoms

Here are some of the insulin resistance symptoms that you can experience when you have hyperglycemia (high blood sugar), including:

Increased water intake
Frequent peeing
Increased hunger levels
Slow-healing cuts and sores
Blurry vision
Headaches
Skin infections

Insulin resistance diet: What to eat and avoid

Here are the types of food that you can consume when you have insulin resistance:

Vegetables: Consume dark, leafy greens such as spinach as they are low in both carbs and calories but rich in nutrients, allowing you to eat substantial amounts.
Fruits: Fruits are an excellent option for people with insulin resistance as they are filled with essential vitamins, minerals, and fiber. For a dessert, try adding berries to plain, non-fat yogurt.
High fiber intake: Aim to consume 21 to 25 grams of fiber daily for women and 30-38 grams for men, as it can assist in maintaining balanced blood sugar levels. Almonds, black beans, broccoli, lentils, and oatmeal are excellent high-fiber choices.
Moderation in carbs: Carbohydrates are still on the menu, but it’s important to choose wisely and consume them in moderation. Prioritize carbs from fruits, vegetables, whole grains, beans, and low-fat dairy over processed foods like white bread and pasta.

Here are some of the foods to avoid:

Processed food
Refined sugar
Saturated fats and trans fats
Sweetened fizzy drinks

Preventing insulin resistance

Here are some of the ways to prevent insulin resistance:

Effective lifestyle changes for controlling insulin resistance

These lifestyle changes can help you manage insulin resistance in a much better way:

Staying active: Regularly engage in moderate-intensity physical activities to use glucose more efficiently and improve how your muscles respond to insulin.
Manage your weight: Your healthcare provider might recommend shedding some weight to deal with insulin resistance. Managing excess weight can slash your risk of developing type-2 diabetes by a whopping 58%
Adopt a nutritious diet: Consult a nutritionist, who may suggest you reduce carbs intake, as they can cause your body to produce more insulin than needed. Instead, focus on a balanced diet rich in vegetables, fruits, whole grains, fish, and lean proteins.

Lifestyle modifications, including a balanced diet, regular physical activity, and weight management, are crucial in managing insulin resistance.

Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more in nutrition, fitness, mindfulness, and lifestyle conditions like Asthma, Blood Pressure, Cholesterol, and Diabetes.

You may also be interested in the following blogs:

Popular Searches