Understanding Insulin Resistance
What is Insulin Resistance?
Insulin resistance (IR) occurs when your body's cells stop responding well to insulin, the hormone that shuttles glucose (sugar) into cells for energy. This causes glucose to linger in the blood, hence blood sugar levels rise. To compensate the pancreas ramps up insulin production, but over time, this can lead to a messy situation where insulin levels soar.
Eventually, your pancreas might struggle to keep up, risking uncontrolled blood sugar levels and potentially diabetes. If you are concerned about IR, a Glucose Tolerance Test (GTT) is often used as a tool to diagnose IR.
Keep an eye out for these signs of IR:
Weight loss woes
Rising triglycerides or LDL (the "bad" cholesterol)
Plummeting HDL (the "good" cholesterol)
Unexpected skin tags
Elevated blood pressure
Persistent fatigue
Lack of post-meal satisfaction
Rapid weight gain
The Stages of Diabetes
There are four distinct phases of diabetes:
Stage 1: Insulin resistance
Stage 2: Impaired glucose tolerance (Pre-diabetes)
Stage 3: Type 2 Diabetes - Non-insulin requiring
Stage 4: Type 2 Diabetes - Insulin requiring
How can I manage Insulin Resistance & Diabetes
Managing insulin resistance requires a multifaceted approach, focusing on dietary choices, physical activity, medication, and supplementation. Here's a breakdown of key strategies:
Low Glycaemic Index (GI) Diet: The Glycaemic Index (GI) is a tool that measures how carbohydrates affect blood glucose levels. High GI carbohydrates cause blood sugar levels to spike and then crash, whereas low GI foods are digested and absorbed more slowly, helping to maintain stable blood sugar levels. Low GI foods include wholegrain’s, basmati rice, lentils, legumes, sweet potato, fruit, milk & yoghurt.
Increased Fiber Intake: Incorporate fibre-rich foods into your diet such as whole grains, legumes, fruits, vegetables, nuts, and seeds to slow glucose absorption.
Balanced Macronutrient Intake: Aim for balanced meals containing low-GI carbohydrates, lean protein (i.e. chicken, beef, salmon, tuna, eggs), and healthy fats (i.e. salmon, avocado, seeds, nuts, olive oil) to prevent spikes in glucose levels after eating.
Regular Exercise: Engage in physical activity to increase insulin sensitivity, which helps to control blood sugar spikes. Strength and cardiovascular exercise are great options for glucose & insulin absorption.
Increase Accidental Exercise: Find ways to incorporate extra movement into your day, such as parking further away, taking the stairs, or going for social walks.
Medication: In cases where lifestyle modifications aren't sufficient, medication like Metformin may be prescribed to manage insulin resistance.
Supplementation: Consider supplements like berberine, magnesium, and chromium picolinate to aid in reducing insulin resistance and improving glucose metabolism.
By adopting these strategies, you can effectively manage insulin resistance and support overall health and well-being.