Carbs constitute the main source of energy for Americans, corresponding to more than 50 percent of their calorie intake. Carbs are present in a variety of foods -- from fruits, milk, yogurt and whole grains to refined grains, starchy vegetables, sugar and desserts. Whenever you eat carbs, your pancreas has to secrete insulin to keep your blood sugar levels within a certain range. However, if you have insulin resistance, your pancreas has to work harder. If you eat the wrong carbs, your pancreas may become exhausted, and you could develop pre-diabetes or type 2 diabetes.
Insulin Resistance
Insulin resistance usually happens in people who are overweight or obese, especially if the excess weight is located in their mid-section. A waist circumference above 40 in. for men and above 35 in. for women puts you at risk of being insulin resistant. If you are insulin resistant, your body become insensitive to normal levels of insulin, causing your pancreas to produce more insulin to have the desired effect of controlling your blood sugar levels. Insulin resistance is one of the main features of metabolic syndrome, along with abdominal obesity, high blood pressure, high blood sugar levels, high triglycerides and low HDL cholesterol levels, according to the National Diabetes Information Clearinghouse.
Refined Carbs and Insulin Levels
Refined carbs correspond to those that are more processed, such as white flour and sugar. Many foods contain refined carbs, such as white bread, pizza dough, crackers, muffins, cakes, cookies, granola bars, breakfast cereals and white pasta. When you eat refined carbs, your enzymes in your digestive system can quickly turn these foods into sugar, which elevate your blood sugar levels and trigger the release of more insulin from your pancreas. If you are insulin-resistant, eating refined carbs contributes to overstimulating your pancreas and leads to high insulin levels, which perpetuates the cycle of insulin resistance.
Refined Carbs and Weight
In addition to contributing to the high insulin levels often seen with insulin resistance, refined carbs can also make you gain weight. The more overweight you are, the more insulin resistant you are likely to become. Refined carbs are not satiating and are very rich in calories, making them very easy to overeat. A diet based on the consumption of refined carbs could exacerbate your insulin resistance and increase your risk of developing diabetes, heart diseases and stroke.
Controlling Your Insulin Resistance
To get your insulin resistance under control, you need to lower your insulin levels by eliminating refined carbs and lose weight. Fortunately, getting rid of the refined carbs can deal with both your insulin levels and excess weight. Read food labels and avoid food containing refined white flour or sugar. Decrease your glycemic load -- or the amount of foods that can raise your blood sugar and insulin levels -- by replacing refined carbs with nonstarchy vegetables, fresh fruits, plain yogurt, nuts and nut butter or larger servings of meat, poultry, fish or seafood. Consult a registered dietitian for help developing a meal plan that is right for you.
