Insulin resistance is a metabolic condition in which the pancreas is able to produce the hormone insulin, but the body cannot utilize it properly. Your muscle and fat tissues are the most likely to become insulin resistant. If you are insulin resistant, it is important to eat the right types of carbohydrates to prevent your blood glucose levels from becoming too high.
Physiology
When you eat carbohydrates, your body digests them into the simple sugar glucose. Glucose travels through the small intestine and into the bloodstream, where it signals the release of insulin from the pancreas. In healthy individuals, insulin binds to glucose and travels to your tissues, where it is absorbed and used for energy. If you are insulin resistant, your cells do not respond to insulin. As a result, glucose levels in the bloodstream remain high and continue signaling the release of insulin from the pancreas. If your cells cannot use insulin properly, high levels of glucose and insulin remain in your bloodstream.
Simple Carbohydrates
Simple carbohydrates are a type of carbohydrate that moves through your digestive system quickly and causes rapid increases in your blood glucose levels. If you are insulin resistant, you should avoid consuming too many simple carbohydrates. Foods classified as simple carbohydrates include fruit juices, soda, white flour, white rice, white pasta and candy.
Fiber
Fiber is a carbohydrate from plant foods that your body is unable to digest. Because fiber is indigestible, it passes slowly through your gastrointestinal tract in its full form. The slow movement of fiber helps to control blood glucose levels and prevent rapid increases in blood sugar by slowing the absorption of sugar. Diets high in fiber have been shown to be inversely related to insulin resistance.
If you are insulin resistant, a significant amount of your carbohydrate intake should be in the form of fiber. Women should aim for approximately 25 g of fiber per day, and men should aim for approximately 38 g of fiber daily. The best sources of fiber include bran, whole fruits, vegetables, beans and whole wheat.
Considerations
In addition to following a proper diet, exercise is an important factor in improving insulin resistance. You should aim to engage in at least 30 minutes of moderate physical activity on most days of the week. It is preferable to exercise every day of the week, if possible.
Complications
If you do not take the necessary steps to control your glucose levels, insulin resistance can develop into prediabetes and eventually into type 2 diabetes. Insulin resistance also increases your risk of developing cardiovascular disease. According to the Diabetes Prevention Program, if you successfully lose 5 to 7 percent of your body weight through proper diet and regular exercise, you can significantly reduce your risk of developing diabetes.
