Insulin resistance is a complex metabolic condition that results in elevated blood sugar levels and serves as a precursor to severe diseases such as pre-diabetes, polycystic ovary syndrome (PCOS), metabolic syndrome, and cardiovascular diseases. This condition arises when the body fails to respond appropriately to insulin, a pivotal hormone secreted by the pancreas that regulates blood sugar (glucose) by facilitating the absorption of glucose from the bloodstream by our body’s cells for energy. Insulin is produced by beta cells in the pancreas, and its release occurs in response to an increase in blood sugar levels following meals.
Following the consumption of carbohydrates, they undergo digestion into glucose, which subsequently enters our bloodstream. The pancreas detects the elevated glucose levels and releases insulin, which subsequently travels to cells, facilitating their ability to absorb glucose. Cells utilise the glucose for immediate energy production and to regulate our blood sugar levels. In the absence of insulin, glucose is unable to enter most cells, resulting in their deprivation of energy and consequently causing an increase in blood sugar levels.
HOW DOES INSULIN RESISTANCE OCCUR
When cells in the liver, muscles, and fat lose their ability to respond effectively to insulin, glucose (sugar) struggles to enter cells from the bloodstream, hindering the cells’ ability to utilise glucose for energy. Consequently, glucose accumulates in the bloodstream, leading to insulin resistance. This resistance prompts the pancreas to produce more insulin in an attempt to force cells to open and utilise glucose. Insulin resistance essentially represents a malfunction of the body’s cells in their proper response to insulin, resulting in inadequate glucose absorption.
The leading cause of insulin resistance is a combination of excess visceral body fat and an inactive and sedentary lifestyle. Extra fat around the abdomen area releases inflammatory substances that interfere with how insulin functions. Sitting all day and lack of any physical activity reduces our body’s ability to use insulin effectively because muscles need activity to absorb glucose. Cells are regularly exposed to high insulin levels due to overeating and inactivity leading to higher blood sugar and resistance which can lead to diseases like diabetes. Genetics also play a role in causing insulin resistance. If a family has a history of diabetes or insulin resistance, it increases a person’s susceptibility to the condition.
Insulin resistance is a condition that can be effectively managed through lifestyle and dietary modifications. Adopting a consistent sleep schedule of eight hours, maintaining adequate hydration, engaging in regular exercise, and achieving a healthy weight can significantly enhance insulin sensitivity. A balanced diet plays a pivotal role in improving or reversing insulin resistance. By replacing refined carbohydrates with complex carbohydrates and increasing soluble fibre intake, individuals can effectively manage insulin resistance. Here are some specific foods that contribute to insulin resistance management:
WHOLE FOODS:
Whole foods are foods in their most natural state with minimal processing, retaining their original fibre, vitamins and nutrients unlike processed foods with added sugars and artificial intelligence. Whole foods benefit insulin resistance by providing our body with fibre, nutrients and healthy fats that stabilise blood sugar, reduce inflammation and improve cellular glucose uptake. Whole foods include whole grains like oats, quinoa , brown rice and whole wheat and legumes like lentils, chickpeas and beans.
NON STARCHY VEGETABLES:
Non-starchy vegetables are nutrient rich, low in carbs and high in fibre vegetables help reduce insulin resistance through their high fibre content, low calorie and carbohydrate count and a rich supply of nutrients, vitamins and antioxidants. These properties help stabilise metabolic health and blood sugar levels. Non-starchy vegetables have a low glycemic index (GI), which means they contain fewer carbs that are broken down into glucose. This leads to a slower and steadier rise in blood sugar levels after eating which in turn reduces the demand on pancreas to produce high levels of insulins. Non-scratchy vegetables offer vitamins, antioxidants and minerals with low calorie count and include leafy greens like spinach, kale, lettuce, broccoli, asparagus, cauliflower , cucumbers cabbage and tomatoes.
HEALTHY FATS:
Healthy fats are are unsaturated fats, including monounsaturated and polyunsaturated fats like omega-3 and omega-6 found in avocados, plant oils, nuts, seeds and fatty fish. Healthy fats help lower cholesterol, benefit heart health and reduces inflammation. Healthy fats help insulin resistance by enhancing cell membrane function making them more fluid and allowing insulin receptors to work more effectively, reducing inflammation and slowing carbohydrate absorption. Healthy fats include oils like olive oil, avocado, sunflower , corn and nuts and seeds like walnuts, almonds, chia seeds , pumpkin seeds and sesame seeds. They also include fatty fish like salmon, mackerel, sardines as well as fruits like avocado, passion fruit and açai.
LEAN PROTIENS:
Lean proteins are protein-rich foods that are low in saturated fat and calories. They slow down digestion and increase satiety, which means they keep us feeling full for longer periods. This helps reduce overall calorie intake, leading to healthy weight management. Additionally, lean proteins aid in preserving muscle mass, as they require more glucose and decrease fat in the liver and body, improving insulin sensitivity. Lean proteins include skinless poultry, seafood, tofu, lentils, beans, eggs and Greek Yoghurt.
The aforementioned foods, combined with regular exercise, adequate sleep, and hydration, will effectively manage insulin resistance.
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