Insulin is the hormone that helps move both glucose and triglyceride fats from your bloodstream into your cells. Insulin resistance occurs when your pancreas produces insulin, but your body doesn't use it properly. Certain lifestyle factors and a genetic predisposition to insulin resistance can increase your risk for diabetes and heart disease. You can increase insulin sensitivity with changes to your diet and exercise routine.
The Importance of Increasing Insulin Sensitivity
If you are insulin resistant, increasing your insulin sensitivity will help your body move glucose and triglycerides into your cells more effectively. High blood glucose levels can weaken and damage blood vessels, leading to cardiovascular disease and increasing your risk of kidney failure and nerve damage. If you are insulin resistant, it's possible to have too much insulin and glucose in your bloodstream simultaneously. According to the National Institute of Diabetes and Digestive and Kidney Diseases, insulin resistance may eventually cause your pancreas to fail, leading to Type 2 diabetes.
Insulin Sensitivity and Carbohydrates
The best way to increase insulin sensitivity is to limit carbohydrate consumption. Following a low-carb diet plan will reduce sudden spikes in glucose and not burden your pancreas with the need to produce so much insulin. Carbohydrates have the greatest impact on blood sugar because your body can most easily convert sugar into glucose. Protein and fat slow the conversion of food into glucose and can help keep glucose levels stable. MayoClinic.com notes that most low-carb diets restrict carbohydrates to 50 g and 150 g daily. In contrast, the Dietary Guidelines for American 2010 calls for carb intake to be between 45 and 65 percent of your daily calories. Following a 2,000-calorie diet, means 225 g to 325 g of carbs daily.
The Glycemic Index
Once carbohydrate intake is limited, it's important to choose the right carbohydrates. The glycemic index, or GI, measures the potential of any food to raise glucose levels. Foods are ranked on a scale of 1 to 100 -- the lower the score, the less impact on glucose. Foods low on the glycemic index include most vegetables, with the exception of starchy vegetables such as potatoes and corn, many fruits, low-fat and nonfat dairy products, legumes, and some whole grains. Choose brown rice instead of white rice and eat whole grains such as quinoa or millet instead of pasta. Combining carbs with protein or fat slows digestion and lowers the GI of some foods.
Insulin Sensitivity and Weight Loss
You can improve the way your body uses insulin by maintaining a healthy body weight. Eating a low-carb diet that emphasizes high-fiber carbs, lean proteins and unsaturated fats such as olive oil, avocados and nuts will help; but you'll need to adhere to portion control. Overeating, even healthy foods, can lead to weight gain. Space your meals evenly throughout the day to keep glucose levels stable. Exercise is a key part of weight loss. Increase your level of physical activity; start slowly if necessary, but aim for at least 30 minutes of moderate-intensity exercise most days of the week.
References
- "Diabetes Health"; Low Carbohydrate Diets: Why You Don't Want the "Experts" to Tell You What to Eat; Richard D. Feinman, Ph.D.; Dec 25, 2008
- Glycemic Index: About the Glycemic Index
- "New England Journal of Medicine"; A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity; FF Samaha, et. al; May 2003
- Medical News Today; Low-Carb Diets Combat Metabolic Syndrome; July 2007
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