Insulin is a hormone produced by the pancreas. It helps our bodies use, store and regulate glucose; a type of sugar created after the body breaks down carbohydrates. When insulin works appropriately, it monitors and controls blood sugar levels, ensuring the energy needed for all your vital functions.
However, if insulin isn’t ‘working’ properly, the sugars in your bloodstream can build up to dangerously high levels. High blood sugar levels can eventually damage organs and tissues. The higher and longer blood sugar levels are elevated, the greater the risk for many health complications.
When the pancreas doesn’t produce insulin at all or doesn’t make enough of it, the condition is known as Type 1 Diabetes, where injections of insulin are necessary. However, if your body produces enough insulin but doesn’t work as efficiently as it should, this is known as Type 2 Diabetes. This is usually controlled by diet but, in some cases, may need insulin injection as well. Both conditions can cause harmful and even life-threatening complications.
Insulin resistance is known as “prediabetes,” the stage before Type 2 diabetes. With insulin resistance, the cells are less sensitive to insulin, making them unable to absorb it properly. Those diagnosed with insulin resistance (or low insulin sensitivity) are advised to make lifestyle changes to improve their insulin sensitivity to ensure they do not develop Type 2 diabetes.
Diet is an essential factor in preventing and improving insulin resistance. Often advised is a diet very low in ultra-processed carbohydrates and mostly plant-based (because plants are high in fibre, which helps stabilize blood sugar levels).
Being overweight increases the risk of insulin resistance because fat cells secrete hormones and other substances that may interfere with the processes of insulin. Losing five to 10 per cent of body weight can significantly improve insulin sensitivity.
Food quality is as important as quantity: typically, very sweet and/or highly changed foods (ultra-processed) are absorbed too quickly and may raise insulin levels. Regularly eating these types of food eventually affects the body’s ability to produce enough insulin and limits the ability of cells to absorb the sugar. If the cells become saturated with too much blood sugar (or glucose), they gradually respond less and less to insulin. The glucose then remains in the blood, contributing to the health problems that accompany consistently raised blood sugar, like damage to the kidneys or limbs.
Avoiding or significantly limiting ultra-processed foods and foods high in added sugars can help moderate blood sugar levels. Instead, replace these foods with more healthful options as often as possible. Whole, complex foods (generally richer in fibre) take longer to digest and therefore keep blood sugar levels more stable. Ask a Registered Dietitian for more specific dietary advice.
Diet can be even more effective in controlling blood sugar when combined with other healthful lifestyle practices, like managing stress, adequate sleep (about seven hours each night), and regular physical activity.
Exercise can maintain and improve the way insulin regulates glucose. When physically active, muscles use up glucose without needing insulin. This helps reduce blood sugar levels. Those with insulin resistance should consider some mild activity after eating, like a stroll around the block. In addition, regular exercise – most days of the week – is a significant factor in improving blood sugar management.
Strive for healthy habits. Eat sensibly and keep moving to positively affect how your body handles insulin. Life can still be sweet!
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.