Insulin Resistance - causes, diagnosis, treatment with diet

Insulin resistance increases the risk of type2 diabetes in you. You may be insulin resistant for years without knowing. So, your doctor must regularly check your blood glucose levels.
According to American Diabetes Association (ADA), up to 50 % of people with insulin resistance and prediabetes will develop type2 diabetes if they don’t make lifestyle changes.

Chief vulnerable of insulin resistance are:

Overweight people
People with high triglycerides levels
People having elevated blood pressure

Some people with insulin resistance may develop a skin condition known as acanthosis nigricans, which appears as dark, velvety patches often on the backs of the neck, groin, and armpits.

Effect of insulin resistance

If you have prediabetes, consult your doctor.

Common symptoms of diabetes include

frequent infections
extreme thirst or hunger
feeling hungry even after a meal
feeling more tired than usual
evidence in blood work
tingling sensations in hands or feet
increased or frequent urination

If you don’t have these obvious symptoms, your doctor can usually detect insulin resistance, prediabetes, or diabetes with a blood draw.

Various tests for detection:

There are various tests to check the level of glucose in the blood. One way to diagnose prediabetes or diabetes is with an HbA1c test, which measures your average blood sugar over the previous two to three months.

A fasting blood glucose test shows your fasting blood sugar level, done after not eating or drinking for at least eight hours. For this test, initially, your blood glucose level is determined. Then you will receive a premeasured sugary drink and your blood glucose level is checked again in two hours.

**Blood Sugar, HbA1c Value in Diagnosis of Prediabetes And Diabetes**
Name Of Test	Normal Levels	Pre-Diabetic Levels	Diabetic
HbA1c Test	Under 5.7%	5.7%- 6.4%	6.5% and above
Fasting Blood Glucose Test	Under 100 mg/dL	100- 125 mg/dL	126 mg/dL and above
Glucose Tolerance Test	Under 140 mg/dL	140-199 mg/dL	200 mg/dL and above

When you should get tested:

Ideally testing for diabetes begins at age of 40 but, your doctor will test you at your annual physical exam or preventive screening.

Your doctor may suggest for diabetes test at a younger age, if:

have a sedentary lifestyle
have high blood pressure (140/90 mm Hg or above)
have had strokes
have a low good cholesterol (HDL) level or high triglyceride levels
have a parent or sibling with diabetes
had a baby who weighed more than 9 pounds
have symptoms of insulin resistance
were diagnosed with gestational diabetes

Children or teens between 10-18 years may also be recommended for diabetes tests if overweight or have more than 2 above risk factors for diabetes.

Preventing insulin resistance problems:

If you are pre-diabetic, you must exercise for 30 minutes per day at least 5 days a week. Lose weight, if overweight or obese. Eat a balanced diet.
Making good lifestyle changes is the best way to keep your blood glucose levels in the desired range.

Some efficient ways to lower your insulin levels

Insulin is an extremely important hormone that’s produced by your pancreas. Here are a few tips; you can do to lower your insulin levels:

**Target/Intervention and Their Effect on Body**
Target/Intervention and Their Effect on Body
Intervention	Effect of Taking Positive Intervention
Lose visceral or abdominal fat	Too much fat around your abdomen promotes inflammation and insulin resistance. Losing visceral fat can increase insulin sensitivity and may help you in reducing your insulin levels.
Leave sedentary behavior	To reduce insulin, it’s important to live an active lifestyle. Avoid prolonged sitting and increase the amount of time you spend walking or doing other moderate activities. It can reduce your insulin levels.
Regular exercise	Engage yourself in aerobic exercise, strength training, or a combination of both. It may help increase insulin sensitivity and lower your levels.
Start a low-carb diet	You should start a low-carb diet. This diet has been shown to increase insulin sensitivity and reduce insulin levels in people with obesity, diabetes, metabolic syndrome, and PCOS.
Keep yourself away from refined carbs	Replace refined carbs with slower-digesting whole foods. You will be able to reduce your insulin levels.
Avoid sugar	Sugar is the most important food to stay away from if you’re trying to lower your insulin levels. A high intake of sugar in any form can increase your insulin levels and also insulin resistance.
Add apple cider vinegar	Apple cider vinegar has been shown to prevent insulin and blood sugar spikes after eating.
Add cinnamon to food and beverages	Cinnamon is a delicious spice loaded with antioxidants. Studies show that adding cinnamon to foods or beverages lowers insulin levels and increases insulin sensitivity.
Increase soluble fiber intake	Soluble fiber provides several health benefits, including weight loss and reducing blood sugar levels.
Drink green tea	It has been shown in several studies that green tea may increase insulin sensitivity and decrease insulin levels.
Eat fatty fish	The long-chain omega-3 fatty acids found in fatty fish help in reducing insulin resistance and insulin levels.
Get protein in the right amount and of the right type	Consuming adequate protein at meals can be beneficial in controlling your weight and insulin levels.
Keep control of portion size	Although, the pancreas releases different amounts of insulin depending on the type of food you eat, eating too much of any food at one time can lead to hyper-insulinemia. So, always keep control of portion size.
Intermittent fasting	Although intermittent fasting is very beneficial for weight loss but can also help reduce your insulin levels. However, this may not suit everyone.

Insulin resistance is an early warning sign. With the intervention of healthy lifestyle choices, regular exercise, and a balanced diet, you may be able to prevent diabetes.

Dietary tips to handle insulin resistance

Choose whole and unprocessed food and avoid highly processed and refined foods.
Highly processed foods digest very quickly and can spike blood sugar levels. This puts extra stress on the pancreas to make insulin.
Your body is blocking the insulin from working efficiently to lower blood sugar levels.
Besides whole and unprocessed food also replace saturated fat with healthy unsaturated fat.

Foods with their categories are beneficial for people having insulin resistance:

**List of food recommended for a person suffering from insulin resistance**
Food Ingredients	Examples
Vegetables	Tomatoes
	Asparagus
	Greens such as spinach, collards, cabbage, and kale
	Colorful peppers
	Carrots
	Cruciferous vegetables such as broccoli, cauliflower, and brussels sprouts
	Green beans
Fruits	Apples
	Plums
	Grapes
	Berries
	Peaches
	Bananas
Dairy	Rice milk
	Coconut milk
	Unsweetened milk
	Low-fat milk
	Unsweetened yogurt
	Low-fat yogurt
Whole grains	Brown rice
	Whole-grain barley
	Whole wheat or stone-ground whole grain
	Whole-grain corn or cornmeal
	Whole rye
	Whole oats and oatmeal
	Bulgur
	Wild rice
	Whole farro
	Quinoa
	Millet
	Buckwheat
Beans & legumes	Pinto
	Lima
	Red and black beans
Fish	Salmon
	Sardines
	Rainbow trout
	Mackerel
	Herring
	Tuna
	Crabs
	Clams
	Lobster
	Oysters
	Shrimp
	Scallops
Poultry	Chicken breasts
	Turkey
	Cornish hen
Other lean protein	Pork tenderloin
	Veal loin
	Lamb chops, roasts, or legs
	Lean beef
	Soy
	Tempeh
	Tofu
	Legumes
	Beans
Healthy fats	Avocados
	Olives
	Flax seeds
	Walnuts

Vegetables are low in calories and high in fiber, making them beneficial for blood sugar management. Always select fresh, low sodium canned or frozen vegetables.
Always choose fresh or frozen fruits. Before selecting canned fruits, check for added sugar.
Choose lower-fat, unsweetened milk and yogurt. Skip whole milk and full-fat yogurts.
Whole-grain foods are fine for people with insulin resistance, as they are rich in Vitamins, fiber, and minerals.
Fish loaded with omega-3 fatty acids are very good for people with heart disease, often associated with diabetes.
Always select fat that is healthy and unsaturated.

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Insulin Resistance - causes, diagnosis, treatment with diet

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