Carbohydrates provide the body with energy in the form of the sugar, glucose. When carbohydrates enter the body, the release of glucose triggers the pancreas to release a hormone called insulin. In healthy individuals, insulin binds to the glucose and allows it to enter all of the body cells. Insulin resistance is a condition in which the pancreas produces insulin, but the body cannot use it properly.
Insulin Resistance
When people are insulin resistant, their muscles, fat and liver cells do not respond normally to insulin, according to the National Diabetes Information Clearinghouse. As a result, more insulin is required in order to help glucose enter into the cells, which signals the pancreas to keep producing more insulin. Since the insulin has no effect on the blood glucose levels, insulin levels and glucose levels in the bloodstream rise.
Causes of Insulin Resistance
Insulin resistance develops as a result of a combination of different factors. A person's family history increases his or her risk of becoming insulin resistant. Excess weight also increases the cell's resistance to insulin. Lack of physical activity can allow blood glucose levels to rise, which may contribute to the development of insulin resistance.
Glycemic Index Basics
The glycemic index rates different carbohydrates based on their ability to raise a person's blood sugar level. Low glycemic foods have little to no effect on blood sugar levels, whereas medium and high glycemic foods cause significant increases in blood sugar levels. The idea behind the glycemic index is that severe increases in blood sugar can be hazardous for those with insulin resistance because the body cannot properly control glucose levels. Those with insulin resistance should eat foods that have a low glycemic index and avoid foods that have a high glycemic index.
Glycemic Index Foods
Foods are ranked on the glycemic index by numbers. Foods that are considered high have a glycemic index of 70 or above. High glycemic foods include white rice, brown rice, white bread, potatoes and watermelon, according to MayoClinic.com. Medium glycemic index foods have a ranking between 56 and 69. Examples of medium glycemic index foods are corn, pineapple, raisins and bananas. Low glycemic index foods have a ranking of 55 and under. These foods, which include beans, lentils, apples, peanuts, carrots and milk, should constitute the majority of the diet.
Considerations
Insulin resistance increases a person's risk of developing type 2 diabetes and heart disease, according to the National Diabetes Information Clearinghouse. It is important for someone who is insulin resistant to follow a low glycemic index and keep blood sugar controlled to avoid these complications.
