Everything you need to know about insulin resistance

Have you been told by your doctor that you have insulin resistance or prediabetes?

Insulin is a hormone that is released by the pancreas when blood sugar levels rise, typically after eating carbohydrates, to help cells absorb glucose and regulate blood sugar. Insulin resistance (also known as prediabetes, metabolic syndrome or syndrome X) is when the body's cells stop responding well to insulin, making it harder for the cells to absorb sugar from the blood.

Insulin resistance contributes to weight gain because elevated insulin levels promote fat storage and make it harder for the body to burn fat.

𝐖𝐡𝐚𝐭 𝐜𝐚𝐮𝐬𝐞𝐬 𝐢𝐧𝐬𝐮𝐥𝐢𝐧 𝐫𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞?

👉 excess body fat (especially around the abdomen)

👉 a diet high in refined carbohydrates and sugars

👉 physical inactivity

👉 chronic inflammation

👉 genetic predisposition

👉 hormonal imbalances (risk increases for perimenopausal and menopausal women)

𝐖𝐡𝐚𝐭 𝐚𝐫𝐞 𝐭𝐡𝐞 𝐬𝐢𝐠𝐧𝐬 𝐚𝐧𝐝 𝐬𝐲𝐦𝐩𝐭𝐨𝐦𝐬 𝐨𝐟 𝐢𝐧𝐬𝐮𝐥𝐢𝐧 𝐫𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞?

🔎 Weight gain, especially around the abdomen

🔎 Cravings for sugary or carb-rich foods

🔎 Fatigue or feeling tired after meals

🔎 Difficulty losing weight despite diet and exercise

🔎 Skin changes, such as dark patches on the neck or armpits

🔎 Frequent hunger or increased appetite

🔎 High blood pressure and elevated cholesterol levels

🔎 Brain fog or trouble concentrating

𝐇𝐨𝐰 𝐜𝐚𝐧 𝐲𝐨𝐮 𝐟𝐢𝐧𝐝 𝐨𝐮𝐭 𝐢𝐟 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐢𝐧𝐬𝐮𝐥𝐢𝐧 𝐫𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐭?

In many cases, insulin resistance (or prediabetes) may not have obvious symptoms, which is why it is often detected through blood tests.

The best way to find out if you are insulin resistant is through the following blood tests:

🩸Fasting insulin: measures insulin levels after an overnight fast. Elevated insulin levels can indicate insulin resistance.

🩸HOMA-IR (Homeostatic Model Assessment of Insulin Resistance): calculated using fasting insulin and glucose levels to estimate insulin sensitivity.

You may be wondering why blood glucose testing is not on the list..?

Blood sugar levels are often within the normal range during the initial stages of insulin resistance as the body attempts to maintain normal blood sugar by elevating insulin levels. This is why a person can be insulin resistant, or prediabetic, even if their blood glucose is within the normal range. Over time, if the pancreas can't keep up with the increased insulin demand, blood sugar levels may also rise.

𝐇𝐨𝐰 𝐜𝐚𝐧 𝐢𝐧𝐬𝐮𝐥𝐢𝐧 𝐫𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞 𝐛𝐞 𝐭𝐫𝐞𝐚𝐭𝐞𝐝?

Diet alone is often not enough to effectively manage insulin resistance because insulin resistance is influenced by multiple factors, including genetics, hormonal changes, physical activity levels, and stress.

While a healthy diet can significantly improve insulin sensitivity, combining dietary changes with regular exercise, stress management and lifestyle modifications is crucial for addressing the underlying causes and achieving sustainable results.

Some people may also require supplements to support metabolic function and help regulate blood sugar levels more effectively.

Diet:

✅ Prioritise whole grains, lean proteins, healthy fats and plenty of fruits and vegetables.

✅ Reduce intake of refined carbohydrates, sugar and processed snacks

✅ Consider a low-carb diet (note: this will require you to increase your intake of healthy fats to ensure an adequate energy supply)

✅ Consider intermittent fasting, e.g. fasting for 12-14 hours between dinner and breakfast

✅ Increase intake of fibre-rich foods, e.g. legumes, vegetables, and whole grains.

Lifestyle:

✅ Regular physical activity, including a mix of aerobic exercises and resistance training.

✅ Maintain a healthy weight

✅ Practice stress-reduction techniques such as mindfulness, yoga or meditation

✅ Get adequate sleep

Supplements (seek professional advice to ensure you are receiving the correct form and dose):

💊 Chromium

💊 Alpha-lipoic acid

💊 Magnesium

💊 Omega-3 fatty acids

💊 Vitamin D

💊 Cinnamon

Remember: having a normal blood glucose level does not rule out insulin resistance. If you have several of the above signs and symptoms it may be worth asking your doctor for a fasting insulin blood test next time you go for a check-up 🙂

References:

Briden L, 2024, The Metabolism Reset, Pan Macmillan, Australia.

Hechtman L, 2019, Clinical Naturopathic Medicine (2nd ed), Elsevier, Australia.

Pelz M, 2023, The Menopause Reset, Hay House, Australia.