What exactly is insulin resistance?

We hear a lot these days about not eating processed grains, and cutting back on the sugary drinks. But what exactly is happening to our body when we consume too many of these products?

What we are doing is messing with our body’s ability to produce the correct amount of insulin, leading to Insulin Resistance Syndrome. And from that, putting us at high risk for Type 2 diabetes.

Why is insulin important?

Insulin is created by our pancreas to help our body use glucose (sugar) for energy. After a meal, our digestive system breaks down glucose, which then travels throughout our blood stream. Insulin comes along and helps our cells take in and use the glucose.

What causes this process to go wrong?

When we eat processed grains (white bread, cookies, cakes) or too much sugar (soft drinks, candies), there is too much glucose in our blood stream for the insulin to manage. Our pancreas reacts by producing more insulin to keep up. If this becomes a chronic condition, our insulin level remains high, and our body cannot use the energy stores properly. Our blood sugar levels remain high, and we run a good chance of developing Type 2 diabetes

How do I know if I have insulin resistance?

Generally, insulin resistance is not discovered until a diagnosis of Type 2 diabetes is made. However, there are risk factors linked to insulin resistance:

• overweight, particularly weight gain around the middle;
• strong family history of diabetes;
• history of gestational diabetes, or birth weight of a baby over 9 pounds;
• high blood pressure;
• low HDL and high triglycerides;
• polycystic ovary syndrome;
• history of cardiovascular disease;
• change in skin called acanthosis nigricans.

Are there tests for insulin resistance?

Tests for insulin resistance are generally performed as a first step to diagnosing Type 2 diabetes. They are:

• hyperinsulinemic euglycemic clamp study;
• fasting glucose test;
• glucose tolerance test.

Can insulin resistance be avoided or treated?

The first line of defence against insulin resistance is eating properly. Processed foods break down too quickly causing insulin spikes. The trick is to eat foods that release glucose into the bloodstream more slowly, giving time for insulin to do its job properly.

It is important to add the following to your diet:

• whole grains, fruits and vegetables;
• ‘good’ fats from foods such as salmon, tuna, avocado, flaxseed oil;
• proper nutrients including chromium, magnesium, manganese, vanadium, B Vitamins.

Exercise and weight loss will also help reduce insulin resistance.

Are there medications to improve insulin resistance?

Lifestyle changes are the best way to improve insulin resistance; however, there are medications available to help reduce the amount of glucose in the blood stream. They are:

• metformin;
• troglitazone;
• acarbose.

As with other potential complications associated with aging, it always comes down to eating and exercising properly. You can proactively take care of yourself, and avoid insulin resistance, or it can be forced upon you in order to manage Type 2 diabetes. And since insulin resistant diabetics run a 2 – 5 times higher risk of dying from heart attack or stroke, I’d much rather make my lifestyle changes before that even becomes a consideration.

Suggested reading:

Insulin Resistance Syndrome
Five Ways to Prevent Insulin Resistance and Diabetes
Insulin Resistance and Pre-diabetes

Your turn:

• Without even thinking about it, I can name a half dozen friends and acquaintances who are either insulin resistant (borderline diabetic) or Type 2 diabetics. How many can you count?
• I struggle to stay on the whole grain band wagon. Have you successfully significantly reduced or eliminated processed grains from your diet?