What is Insulin Resistance?
Insulin is a hormone that regulates blood sugar and influences fat storage. Most of us are familiar that insulin is essential for diabetics, but other complications involving insulin do exist.
Could understanding more about insulin resistance decrease the incidence of obesity and diabetes? There is growing evidence that this could be the case and could benefit millions of people around the world.
What Does Insulin Do?
Blood sugar must be regulated to process the carbohydrates and other foods we eat. If blood sugar is too low the body shuts down. When blood sugar is too high the vascular system, brains, and organs are damaged.
Hormones are the body’s chemical messengers. Insulin is a hormone produced by the pancreas in response to the foods we consume. It acts like a “key” that unlocks cells to allow blood sugar to enter. Insulin is also involved in the complex metabolic process of fat storage and breakdown.
High glycemic foods such as sugar, white breads & baked goods, and many fruits rapidly increase blood sugar and require more insulin to manage. Lower glycemic foods such as vegetables, animal sourced proteins, and healthy fats such as olive oil have lower to no effect on insulin and blood sugar.
Metabolism and fat storage are complex and not yet completely understood, but it is widely accepted that insulin inhibits fat breakdown for energy and encourages fat storage.
Normally, insulin, blood sugar, and metabolism are self-regulated and balanced.
But studies suggest 88% of people in the United States have metabolic dysfunction, which causes these processes to not occur as they should. This results in issues such as obesity, insulin resistance, and diabetes.
Understanding Insulin Resistance?
Many people eat a high glycemic diet of processed foods, simple carbohydrates, and sugary drinks. This results in higher insulin production.
In the constant presence of insulin, the cells become desensitized to normal insulin levels and will not “unlock” to allow glucose uptake.
Cells no longer respond to normal insulin levels and they require increased production to allow blood sugar to enter. This strains the pancreas. Despite its attempt at higher insulin levels optimal blood sugar is not reached
Over time high blood sugar levels, high insulin levels, and the cells’ inability to properly receive glucose cause damage and dysfunction.
Conditions Related to Insulin Resistance
Inability to lose weight
Cardiovascular disease
High blood pressure
High cholesterol
Progression to Type II diabetes
How Do I Know If I Have Insulin Resistance
To find out if insulin resistance is behind some of your conditions your healthcare practitioner will run blood work in addition to your routine physical exam.
Labs that you can expect are:
Fasting blood sugar
Fasting insulin
A1C
Cholesterol, LDL, and HDL
Triglycerides
General diagnostic levels are accepted among practitioners, although they can vary. Many providers, especially those that practice functional medicine, use lower values for their optimal ranges. Consult your provider to discuss your questions and to learn more about his/her approach to insulin resistance.
How Can I Prevent or Treat Insulin Resistance
Insulin resistance can lead to obesity, cardiovascular disease, and diabetes. Insulin resistance can be avoided or improved with the following lifestyle changes.
Eat a diet of whole foods. Fill your plate with healthy proteins, vegetables, and beneficial fats such as olive oil and avocados.
Stay hydrated. Many practitioners recommend half your body weight in filtered water each day.
Minimize processed, junk, and fried foods. Watch out for long ingredient lists of unfamiliar, hard- to-pronounce additives.
Reduce your sugar intake. Sugar is “hidden” in many drinks, sauces, and cereals.
Get moving. Start with 20 minutes of walking or other activity each day.
Lose weight. If you are eating healthier and moving more without results talk to your provider. Weight loss may be difficult with insulin resistance.
Work with your healthcare practitioner to create a plan to reduce your risk for insulin resistance. In addition to lifestyle changes many providers recommend prescription drugs or supplements to improve conditions.
