Insulin resistance may be caused in part by genetics, but your diet and lifestyle choices directly impact how well your body uses insulin. Exercise, weight loss and dietary changes that include limiting carbohydrates and increasing protein and fat intake can help lower glucose production and increase insulin sensitivity. High-protein diets are not recommended for people with impaired kidney function; always consult your doctor before making changes to your diet.
Understanding Insulin Resistance
If your body doesn't produce enough insulin, or doesn't use that insulin effectively, you may experience both elevated glucose and triglyceride levels. Insulin is the hormone that helps move substances from your bloodstream into different cells for use. Your pancreas produces insulin in response to glucose; but over time, your pancreas may not produce enough -- especially if you eat a diet high in simple carbohydrates that quickly spike glucose levels. Your overworked pancreas can't keep up with the demand for insulin and you develop insulin resistance, a precursor to Type 2 diabetes. You can increase insulin sensitivity and delay or prevent the onset of diabetes by changing your diet and losing weight.
Carbohydrates and Glucose
Carbohydrates have a greater impact on your blood sugar than protein or fat. If you have insulin resistance, the most important dietary change you can make is to restrict simple carbohydrates, such as sugar, which cause a dramatic increase in glucose and insulin production. Do not eliminate carbs entirely -- they provide essential vitamins, minerals and fiber. Choose nutrient-dense carbs such as vegetables, fruits, beans and whole grains. A high-fiber diet can help regulate glucose and insulin levels, says Harvard School of Public Health. Additionally, fiber helps you feel full faster and stay satisfied longer, which helps you lose weight by eating fewer overall calories.
Protein: Slowing Digestion
Foods that slow digestion will help stabilize glucose levels. This includes protein, fat and fiber. In general, limiting carbohydrates means increasing protein and fat, just to make up for lost calories. It's safe for healthy adults to increase protein intake, provided you choose lean animal proteins and include plant proteins such as soy, legumes and nuts. Animal proteins can be high in saturated fat, which is associated with an increase in "bad" low-density lipoprotein cholesterol -- the type of cholesterol linked to cardiovascular disease. Insulin resistance already raises your risk of heart disease; it's important not to increase your risk further.
Dangers of a High-Protein Diet
Most of the dangers of a high-protein diet are from a diet high in animal protein. You can avoid raising your LDL and total cholesterol levels by choosing more plant proteins. High-protein diets are not recommended for diabetics or anyone with compromised kidney function because digesting animal protein burdens your kidneys and can speed the progression of kidney failure. Diabetes is the No. 1 cause of kidney failure, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
References
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- National Institute of of Diabetes and Digestive and Kidney Diseases; Kidney Disease of Diabetes; September 2008
- MayoClinic.com; Insulin and Weight Gain: Keep the Pounds Off; October 2009
- MayoClinic.com; High Protein Diets: Are They Safe?; Katherine Zeratsky; June 2010
- "Obesity"; Change in Food Cravings, Food Preferences, and Appetite During a Low-Carbohydrate and Low-Fat Diet; C.K. Martin, et. al.; April 2011
