Insulin resistance is a precursor to type 2 diabetes. Your glucose levels may be higher than normal, but not high enough to be considered diabetic -- yet. Without making lifestyle changes, chances are good that you'll develop diabetes within the next 10 years, the Cleveland Clinic says. Insulin resistance occurs when your body still produces insulin, but doesn't use it effectively. You can increase insulin sensitivity by maintaining a healthy body weight, modifying your diet and exercising more often.
Insulin Resistance Overview
Insulin is used to transport glucose into your cells for energy. Insulin resistance, also known as prediabetes, occurs when your pancreas produces the hormone insulin, but your body doesn't use it well -- which can lead to simultaneous high levels of glucose and insulin in your bloodstream. Insulin resistance may be genetic, but being overweight and sedentary can also contribute to prediabetes. Losing even 7 percent of your current body weight can help lower your risk of developing diabetes and heart disease. Insulin moves both glucose and triglycerides from your bloodstream; it's common to have elevated triglyceride levels with insulin resistance.
Insulin and Carbohydrates
Your body's primary energy source is glucose, quickly made from sugar and starch in the foods you eat. Choosing high-fiber carbohydrates that are low in sugar and starch will help you body slow glucose production and require less insulin. Eat nutrient-dense carbohydrates such as vegetables, fruits, whole grains, legumes and low-fat or nonfat dairy products. The natural sugars found in fruit and dairy can impact your blood sugar levels, so combine those foods with fat or protein to slow digestion and the production of glucose. Carbs high in fiber will lower insulin levels, according to the Mayo Clinic.
Protein and Fat Intake
Ensure you lose fat and not muscle mass by eating lean protein such as poultry, seafood, nuts, seeds and legumes. Because insulin resistance can increase your risk of heart disease, you'll want to limit dietary cholesterol and saturated and trans fats. The American Diabetes Association recommends using unsaturated fats that are liquid at room temperature, rather than solid fats such as butter or lard. Gram for gram, fat has more than twice the number of calories than protein and carbohydrates, so pay attention to serving sizes and practice portion control.
Follow a Low-Calorie Diet
Weight loss is critical to improve insulin resistance. To know your caloric needs, assume you need 12 calories per lb. of your ideal body weight. If your goal weight is 135 lbs., aim to eat about 1,600 calories daily. Losing weight is a matter of "calories in, calories out" -- you need to burn more than you consume. The University of Maryland Medical Center recommends that between 45 and 65 percent of your calories come from high-fiber carbs, between 25 and 35 percent of your calories from heart-healthy fat and 12 to 20 percent of your calories come from lean protein. Avoid excess sugar, which is easily converted to fat.
References
- Cleveland Clinic; Understanding Pre-diabetes; 2009
- National Institute of Diabetes and Digestive and Kidney Diseases: Insulin Resistance and Prediabetes
- MayoClinic.com; Metabolic Syndrome -- Lifestyle and Home Remedies; Nov. 2009
- American Diabetes Association: Making Healthy Food Choices
- University of Maryland Medical Center: Diabetes Diet - General Dietary Guidelines
