Insulin resistance is a precursor to Type 2 diabetes and elevates your risk for cardiovascular disease. Although there are specific genes that make you more likely to develop insulin resistance, being overweight and leading a sedentary lifestyle are also risk factors. Fortunately, diet and lifestyle changes can increase insulin sensitivity and reduce your risk of both diabetes and heart disease.
Insulin Resistance
Insulin resistance occurs when your pancreas still produces insulin, but your body can't use it effectively. Insulin is a hormone that helps move glucose and triglycerides from your bloodstream into your cells. Glucose is used immediately for energy, while triglycerides are stored in your fat cells to be converted to energy later -- between meals or overnight when a ready supply of glucose isn't available. If you are insulin resistant, your pancreas keeps producing more and more insulin, trying to move glucose into your cells. Eventually the pancreas fails to keep up with the demand and you have excess glucose and insulin levels in your bloodstream. Chronic high glucose levels can lead to diabetes, heart disease, kidney failure, nerve damage and blindness.
Carbohydrates and Insulin Resistance
Glucose, your body's primary source of energy, is made from the food you eat. Your body can easily convert two types of carbohydrates, sugar and starch, into glucose. Eating sugary sweets and starchy foods made from refined flours can cause your glucose level to rise rapidly. It's this very quick spike in blood sugar that prompts your pancreas to produce too much insulin, to try and move glucose from the bloodstream into your cells. Excess insulin in your bloodstream tricks your body into thinking it needs more glucose -- triggering hunger pangs and a carving for more easy energy. This cycle of high and low glucose levels, caused by eating too many of the wrong type of carbohydrates, leads to insulin resistance.
The Benefits of a Low-Carb Diet
A low-carb diet restricts sugar and starch and can stop the cycle of high and low glucose levels. You can also improve insulin resistance by maintaining a healthy body weight. According to a 2003 study in "The New England Journal of Medicine" obese patients following a low-carb diet lost more weight and improved insulin sensitivity and other metabolic syndrome symptoms compared to those following a low-calorie, low-fat diet. A 2008 study from "Cardiovascular Diabetology" found that a low-carb diet was more effective for lowering the risk of cardiovascular disease and weight loss.
Your Low-Carb Diet
Restricting starchy and sugary foods will promote weight loss, improve insulin sensitivity and reduce your risk of serious health problems. Don't eliminate carbohydrates completely -- emphasize healthy carbohydrates such as fresh vegetables, fruits, legumes, low-fat dairy products and whole grains. Your body needs the vitamins, minerals and fiber provided by these foods for optimum health. Limit carbohydrate intake to between 50 and 150 g daily to ensure adequate nutrition. The National Institute of Diabetes and Digestive and Kidney Diseases states "Losing just 5 to 7 percent of body weight prevents or delays diabetes by nearly 60 percent." Don't try to reverse insulin resistance through dietary changes alone -- exercise will also promote weight loss and insulin sensitivity.
References
- "Cardiovascular Diabetology"; A Randomized Controlled Trial on the Efficacy of Carbohydrate-Reduced or Fat-Reduced Diets in Patients Attending a Telemedically Guided Weight Loss Program; S. Frisch, et.al; July 2009
- Medical News Today; Low-Carb Diets Combat Metabolic Syndrome; July 2007
- "New England Journal of Medicine"; A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity; FF Samaha, et. al; May 2003
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