Insulin Resistance
When we consume sugar, insulin is released from our pancreas into our bloodstream. Insulin acts as both a key and a transporter for sugar to our cells that then use it as energy. Insulin resistance occurs when the body’s cells become resistant to the action of insulin. Unfortunately, there are rarely any recognizable symptoms until insulin resistance develops into type 2 diabetes.
However, certain diets, lifestyles and other factors can lead to insulin resistance. It is many of these variables that can be changed now or avoided to prevent the onset or even reverse insulin resistance.
Diet and insulin resistance
One of the most common factors that leads to insulin resistance is the cells being over-stimulated by insulin. A diet high in simple sugars and processed foods is often a red flag for insulin resistance.
When we consume a food with sugar, our body responds by releasing greater amounts of insulin. The more sugar we consume, the more insulin is released. It’s a pretty simple concept to prevent high blood sugar levels.
However, nothing is that simple in our body. Overtime, our cells become less and less sensitive to insulin. The pancreas then responds by making more insulin and releasing even greater amounts. These greater amounts decrease the cell's sensitivity to insulin even further.
Eventually the cells become resistant to insulin and since blood sugars are tightly regulated, the excess sugar gets stored in fat cells. This often leads to weight gain which can lead to even further insulin resistance and eventually type 2 diabetes.
The daily limit on sugar set by the USDA is 10% of total calories. That's only 50 grams for someone eating 2,000 calories. Ideally, everyone should keep their sugar intake under 30 grams/day regardless of total calorie intake. Read the blog on sugar to find out more.
The chicken and the egg
Body weight is another common factor connected with insulin resistance. Being overweight is a risk factor for insulin resistance but the reasons are not very clear. It’s like the chicken and the egg question. No one really knows which one comes first.
The two scenarios are:
Lifestyle factors lead to insulin resistance which causes weight gain. Weight gain then further increases the resistance to insulin leading to further weight gain.
Lifestyle factors result in weight gain which leads to insulin resistance and further weight gain leading to greater insulin resistance.
What we do know is that insulin resistance can lead to weight gain and weight gain can lead to insulin resistance. So regardless of which comes first, both promote one another in an endless cycle and both need to be addressed.
Muscle mass and age related muscle loss
Muscle is a key component of maintaining healthy blood sugar levels. It essentially acts as a sink for excess sugar in the blood. The more muscle we have the larger the sink capacity of the muscle to take up sugar.
As we age we start to lose muscle, the muscle loss can result in decreased insulin sensitivity. Overtime, this can lead to insulin resistance and start the cycle of insulin resistance and weight gain.
Having low muscle mass or losing muscle due to illness, injury, or age combined with a diet high in simple sugars and processed foods can have detrimental effects on the body and insulin sensitivity.
Lean muscle mass helps increase cells sensitivity to insulin, so gaining lean muscle can help reverse insulin resistance. Although this is often easier at a younger age, it is entirely possible to gain muscle in your older years as well.
What can you do to prevent or reverse insulin resistance
It is much easier to prevent than to reverse insulin resistance however, it is possible with the right diet and lifestyle modifications which luckily are the same for both prevention and reversal.
Since insulin resistance is a condition of decreased sensitivity to insulin which is triggered by sugar consumption the main diet modification is to decrease intake of simple sugars. Although this is often not enough, and a combination of diet and lifestyle changes are needed.
Diet and lifestyle changes to prevent and reverse insulin resistance
Limit total daily sugar intake to less than 30 grams/day
Avoid frequent daily large intakes of sugar (an occasional dessert is okay to enjoy)
Increase daily vegetable intake, ideally aiming to have vegetables at all three meals.
Include a fiber and protein source at every meal
Aim for a minimum of 0.5 grams of protein per pound of body weight (ideally 1g/pound)
Start resistance training at least 3 days/week or more
Aim for whole body workouts that target multiple muscle groups
If overweight, lose weight by following the appropriate diet and lifestyle changes
If you need help or would like guidance on making positive diet and lifestyle changes to prevent or reverse insulin resistance, gain muscle and lose weight, contact me at dietitian2go@gmail.com or schedule your 30 min consultation with me today.
Written by: Adam Skowyra MPPD, RDN, LD