Excess fat interferes with your body's ability to effectively use insulin, which can lead to high blood sugar levels. Losing weight can increase insulin sensitivity and help stabilize blood sugar. Following a healthy diet, paying attention to both calories and portion control and regular exercise can help you lose weight and regulate glucose and insulin.
High and Low Blood Sugar
When you eat too many simple carbohydrates, your blood sugar levels rises rapidly. Your pancreas responds by flooding your bloodstream with insulin to move glucose into your cells for use as energy. If too much insulin stays in your bloodstream, it tricks your body into thinking you need more glucose -- triggering hunger and a craving for sweets. This creates a cycle of high and low blood sugar that results in overeating and weight gain as excess calories store as fat. Insulin resistance occurs over time, often caused by overeating, eating too much sugar, not exercising and being overweight. The heavier you get, the less effective insulin becomes.
Insulin Resistance
Insulin resistance occurs over time. The cycle of high and low blood sugar eventually wears out your pancreas and it can no longer keep up with the demand for insulin. Sometimes, you still produce enough insulin, but your body isn't sensitive to it, especially if you are overweight. This is insulin resistance and leads to chronic high blood sugars. If your body doesn't produce or use insulin effectively, it's almost impossible to control blood sugar. Insulin is the hormone that moves blood sugar into your cells for energy. You may notice that you feel tired or lethargic because your cells aren't getting the energy they need.
Dangers of Uncontrolled Blood Sugars
Even with high blood sugar, you may be hungry and craving sweets. Since your body isn't using insulin correctly, your cells need energy as trapped glucose circulates in your bloodstream instead of moving into your cells. Your cells, needing energy, signal your brain to eat more -- driving glucose levels higher. Chronic high blood sugar weakens your blood vessels can cause smaller blood vessels to rupture. This deprives organs and tissues of oxygen and nutrients and they start to fail. This can lead heart disease, kidney failure, blindness and nerve damage.
Losing Weight and Lowering Blood Sugar
Losing weight will improve insulin sensitivity. Dietary changes should include limiting foods that cause a rapid rise in blood sugar, such as added sugars, refined flours and simple carbohydrates. You don't need to limit carbohydrates, but you do need to choose the right cabs that have minimal impact on blood sugar. Eat high-fiber carbs such as legumes, whole grains, fruits and vegetables. Fiber helps you feel satisfied because it creates bulk, filling your stomach with indigestible plant fiber. You'll be able to eat fewer calories, without hunger, which can help with weight loss. Exercising at least five days per week will help your muscles use excess glucose, stabilize blood sugar and improve cardiovascular health.
References
- Vermont Blueprint for Health: Diabetes -- Lose a Little Weight...Gain a Lot of Control
- National Institute of Diabetes and Digestive and Kidney Diseases: Insulin Resistance and Prediabetes
- Mayo Clinic; Insulin and Weight Gain: Keep the Pounds Off; October 2009
- Pre-Diabetes; How Food Affects Your Blood Glucose and Insulin Levels; March 2011
- American Diabetes Association: Healthy Weight Loss
