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Health Tricks on Sweet Treats
Spotlight on Insulin Resistance & Diabetes
Insulin’s Function
Insulin is a hormone produced by the pancreas. It is released into the blood stream after food is eaten
or when stored glucose in the liver enters circulation. Although carbohydrate triggers the largest
insulin release, both protein and fat also cause a rise in insulin levels. Insulin helps muscle, fat and
liver cells absorb glucose which can then be used for immediate energy or stored for future use.
When glucose enters the cells, the level of glucose in the blood is lowered.
Insulin Resistance
Insulin resistance is a condition in which the body produces insulin but muscle, fat and liver cells do
not effectively absorb glucose. In turn, this causes the pancreas to produce even larger amounts of
insulin to help glucose enter the cells. The pancreas tries to keep up with this increased demand for
insulin but when the pancreas can no longer keep up with the body’s increased need for insulin,
excess glucose builds up in the bloodstream, leading to pre-diabetes, diabetes and
other serious health disorders.
Causes of Insulin Resistance
Although the exact causes of insulin resistance are not completely understood,
scientists think the major contributors to insulin resistance are excess weight and
physical inactivity. Some experts believe obesity, especially excess fat around
the waist, is a primary cause of insulin resistance. Studies have shown that belly fat produces
hormones and other pro-inflammatory substances that can aggravate health problems such as insulin
resistance, high blood pressure and cardiovascular disease. Losing weight can reduce insulin
resistance and prevent or delay type 2 diabetes.
Many studies have shown that physical inactivity is associated with insulin resistance, often leading to
type 2 diabetes. In the body, more glucose is used by muscle than other tissues. Normally, active
muscles burn their stored glucose for energy and refill their reserves with glucose taken from the
bloodstream, keeping blood glucose levels in balance. Muscles become more sensitive to insulin
after exercising, helping to reverse insulin resistance and lower blood glucose levels. Exercise also
helps muscles absorb more glucose without the need for insulin. The more muscle a body has, the
more glucose it can burn to control blood glucose levels.
Other causes of insulin resistance may include ethnicity; certain diseases; hormones; steroid use;
some medications; older age; sleep problems, especially sleep apnea; and cigarette smoking.
Pre-diabetes
Pre-diabetes is a condition in which blood glucose or hemoglobin A1C levels—which reflect average
blood glucose levels over a 3 month period - are higher than normal but not high enough for a
diagnosis of diabetes. Insulin resistance increases the risk of developing pre-diabetes. Pre-diabetes
usually occurs in people who already have insulin resistance. Although insulin resistance alone does
not cause type 2 diabetes, it often sets the stage for the disease by placing a high demand on the
insulin-producing beta cells in the pancreas. In pre-diabetes, the beta cells can no longer produce
enough insulin to overcome insulin resistance, causing blood glucose levels to rise above the normal
range.
Once a person has pre-diabetes, continued loss of beta cell function usually leads to type 2 diabetes.
People with type 2 diabetes have high blood glucose. Over time, high blood glucose damages nerves
and blood vessels, leading to complications such as heart disease, stroke, blindness, kidney failure,
and lower-limb amputations. Studies have shown that most people with pre-diabetes develop type 2
diabetes within 10 years, unless they change their lifestyle.
Shifting Your Lifestyle in Reverse
By losing weight and being more physically active, people can reverse insulin resistance and
prediabetes, thus preventing or delaying type 2 diabetes. People can decrease their risk by:
1. Eating a healthy diet to reach and maintain a healthy body weight
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Small, frequent meals- A pattern of eating every three to four hours helps keep blood glucose
and insulin levels low and stable. Make sure to include protein in every meal and snack since it
slows down absorption of carbohydrates.
Limit refined white flour-based foods and sugar- Refined or processed grains and sugar
rapidly raise blood glucose and insulin levels and are easy to eat in excess.
Eat whole grains – Whole grains result in a lower insulin response and are also associated
with maintaining a healthy weight.
Avoid refined fructose – Fructose, found in table sugar and high-fructose corn syrup, has
been shown to make cells more insulin resistant.
Eat balanced meals- Including a moderate portion of a protein-rich food and a moderate
amount of healthy fat helps slow the absorption of carbohydrate in the meal and provide a
sense of fullness.
Use cinnamon regularly- This fragrant spice has been shown to improve glucose and lipid
levels in individuals with diabetes and is thought to be helpful with insulin resistance
Vitamin D- Foods or supplements rich in this vitamin have been associated with maintaining
insulin sensitivity in cell membranes and healthy functioning of beta-cells in the pancreas
where insulin is made.
Chromium- Foods or supplements rich in this trace mineral have a stabilizing effect on blood
sugar.
Magnesium- Foods or supplements rich in this mineral have been shown to improve insulin
sensitivity.
Antioxidants- A diet rich in antioxidants can help prevent the inflammation that is common
with insulin resistance. Antioxidants are found in vegetables, fruit, green tea and dark
chocolate.
Manage stress- Practicing a regular relaxation program is one way to lower levels of cortisol,
a major stress hormone that contributes to insulin resistance.
Practice optimal sleep hygiene- Try to get enough uninterrupted sleep to awaken refreshed.
Most people require 7-8 hours of quality sleep per night. Adequate sleep helps reduce cortisol
levels.
2. Increasing regular physical activity
Regular physical activity tackles several risk factors in addition to helping the body use insulin
properly. Regular physical activity can help a person lose or control their weight, control blood
glucose levels, control blood pressure and control cholesterol levels. While recommendations
vary, studies show that people who were physically active for 30 minutes a day, 5 days a week,
reduced their risk of type 2 diabetes. Most people should aim for at least 30 minutes of exercise
most days of the week. For best results, people should do both aerobic activities, which use large
muscle groups and make the heart beat faster, and muscle strengthening activities.
3. Not smoking
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