RN Advice: Insulin Resistance

Insulin Resistance: Preventable and Reversible

Coach Peggi Ingram, RN

Insulin resistance is a condition in which the insulin produced by the body is not used properly. Many believe it only occurs in people who are overweight, eat too many sweets, or are predisposed to the disease. This could not be further from the truth!  Insulin resistance can be prevented and even reversed with changes in diet and physical activity.

Insulin is a hormone produced by the pancreas that aids our bodies in the transportation of glucose to our cells to be used for energy. With insulin resistance, the muscle, fat and liver cells do not respond properly to the insulin resulting in the body’s response to produce more. Insulin receptors on the cell surface are also decreased further preventing glucose from entering the cells. Even though large amounts of sugar and insulin are circulating in the blood stream, the cells are starving.  When this happens, we experience cravings for sugar and carbs, mood swings, fatigue, hormone fluctuations and weight gain.

 Our society norm consists of long periods of sitting with little exercise and a diet rich in high glycemic, simple carbohydrates. Considerable research has been done which shows a lack of exercise and foods high in refined carbohydrates, preservatives, pesticides, toxins and high fructose corn syrup all contribute to insulin resistance.

 Do not resign yourself to this diagnosis!  Insulin resistance (the path to type 2 diabetes) can be prevented and reversed with precise food combinations and choices.

• • Seek out whole foods, fresh from the source; those rich in protein and complex, low glycemic carbohydrates that are rich in fiber and nutrients. These foods are slow to digest.

• • Always pair a carbohydrate with a protein to maintain an even sugar/insulin level within the body.

• • Avoid the use of artificial sweeteners such as aspartame or saccharin which can raise the body’s insulin response.

• • Incorporate exercise into your daily routine to increase the number of insulin receptors on your cells (More receptors = Better use of glucose).

Thankfully, with a specific diet and exercise plan, insulin resistance can and will be reversed.