Insulin resistance is a condition where the body’s cells become resistant to the effects of insulin. This means the body must produce more insulin to help glucose be absorbed into the cells. Over time, insulin resistance can lead to prediabetes and type 2 diabetes if left uncontrolled. Fortunately, making lifestyle changes and taking certain supplements can help reverse insulin resistance.
What is insulin resistance?
Insulin is a hormone made by the pancreas that allows cells throughout the body to absorb glucose from the bloodstream. This glucose is then used for energy. When the cells become resistant to insulin, they cannot absorb glucose as efficiently. As a result, glucose builds up in the bloodstream rather than entering the cells.
The pancreas tries to compensate by producing more insulin. Eventually, it cannot keep up with the high demand, and blood glucose levels rise, resulting in prediabetes or diabetes. Insulin resistance is closely linked to excess weight, lack of exercise, genetics, and other factors.
Risk factors
Several factors are known to increase the risk of developing insulin resistance:
- Obesity – Carrying excess weight, especially in the abdominal area, is strongly associated with insulin resistance.
- Inactivity – Leading a sedentary lifestyle increases the risk compared to being physically active.
- Family history – Having a close relative with insulin resistance or type 2 diabetes can increase risk.
- Polycystic ovary syndrome (PCOS) – This hormonal disorder often coincides with insulin resistance.
- High cholesterol and triglycerides – Dyslipidemia exacerbates insulin resistance.
- Hypertension – High blood pressure often accompanies insulin resistance.
- Ethnicity – There is a higher prevalence among certain populations such as Hispanic Americans, African Americans, Native Americans, Asian Americans, and Pacific Islanders.
- Age – The risk rises as we get older.
- History of gestational diabetes – Women who developed gestational diabetes during pregnancy are more prone to insulin resistance later in life.
Symptoms
In the early stages, insulin resistance may not cause any obvious symptoms. As it progresses, the following may become noticeable:
- Increased hunger and appetite
- Fatigue
- Brain fog and trouble concentrating
- Mood changes and irritability
- Weight gain, especially around the abdomen
- Darkening of skin around the neck, armpits, or groin (acanthosis nigricans)
- High blood pressure
- Skin tags
- Frequent urination
- Blurred vision
- Slow healing cuts or bruises
If insulin resistance is left untreated over many years, it can eventually progress to type 2 diabetes. This is characterized by very high blood sugar levels.
Diagnosis
Doctors can check for insulin resistance and prediabetes through the following tests:
- Fasting blood glucose – Levels between 100-125 mg/dL indicate prediabetes.
- Oral glucose tolerance test – Blood sugar is measured after drinking a sugary drink. Levels between 140-199 mg/dL confirm prediabetes.
- Glycated hemoglobin (A1C) – Levels between 5.7-6.4% indicate prediabetes.
- Fasting insulin – High levels indicate insulin resistance.
- Homeostatic model assessment (HOMA-IR) – This calculation estimates insulin resistance based on fasting blood glucose and insulin.
If test results are in the prediabetes range, the doctor will likely recommend lifestyle changes and retest after several months.
Risks of uncontrolled insulin resistance
Over time, uncontrolled insulin resistance can lead to serious health complications:
- Type 2 diabetes – The risk is 10 times higher for people with prediabetes.
- Heart disease – Insulin resistance promotes atherosclerosis.
- Fatty liver disease
- Polycystic ovary syndrome (PCOS)
- Cancer – The risk of certain cancers is increased.
- Dementia – Insulin resistance doubles the risk.
- Stroke
- Nerve damage (neuropathy)
- Kidney disease
- Eye damage (retinopathy)
- Skin complications
- Infections
- Sleep apnea
- Gum disease
That’s why it’s crucial to take steps to improve insulin sensitivity if you have prediabetes or other risk factors.
Dietary changes
Making smart diet choices is one of the most effective ways to reduce insulin resistance. Studies show that weight loss and reducing calorie intake can quickly improve insulin sensitivity.
Here are some dietary tips:
- Eat more non-starchy vegetables – Broccoli, peppers, spinach, carrots, etc.
- Choose high-fiber whole grains – Oatmeal, quinoa, brown rice, whole grain bread.
- Include lean protein – Chicken, fish, tofu, eggs, Greek yogurt, nuts.
- Cook with healthy fats – Olive oil, avocado oil, nuts and seeds.
- Avoid added sugars – Soda, candy, baked goods, ice cream.
- Reduce refined carbs – White bread, pasta, cereal, crackers.
- Limit processed foods – Fast food, frozen meals, chips, cookies.
- Watch portion sizes – Eat slowly and stop when full.
Following a Mediterranean-style diet or low-glycemic diet can also benefit insulin resistance.
Exercise
Along with diet, exercising regularly is crucial for improving insulin sensitivity. All types of physical activity help by:
- Lowering blood sugar because muscles use glucose for fuel.
- Reducing body fat, especially dangerous belly fat.
- Increasing lean muscle mass.
- Improving cardiovascular fitness.
- Boosting HDL (good) cholesterol.
- Lowering triglycerides.
- Reducing inflammation.
- Decreasing stress hormones.
Aim for at least 150 minutes per week of moderate activity like brisk walking. Adding resistance training helps build strength and muscle mass. All movement counts, so take the stairs, go for walks after meals, and limit sedentary time.
Weight loss
Carrying excess weight, especially abdominal fat, is a major promoter of insulin resistance. Fat cells release hormones and inflammatory markers that interfere with insulin signaling. Losing even 5-10% of body weight can significantly improve insulin sensitivity.
To spur weight loss, focus on reducing calories, exercising more, reducing stress, and getting enough sleep. Set a realistic goal of losing 1-2 pounds per week through diet and exercise modifications. Incorporate strength training to boost metabolism and build lean muscle mass.
Quit smoking
Smoking raises insulin resistance even in non-diabetic people. The exact mechanisms are not fully understood, but may involve increased inflammation and oxidative stress. Quitting smoking improves the body’s response to insulin within a few weeks to months of stopping.
Manage stress
Chronic stress causes hormonal and metabolic changes that worsen insulin resistance. Cortisol and other stress hormones promote visceral fat storage, inflammation, and elevated blood sugar. Develop healthy coping strategies like meditation, yoga, brisk walking, and deep breathing. Get enough sleep and make time for hobbies you enjoy.
Supplements
Along with lifestyle measures, certain vitamins, minerals and herbs may help improve insulin sensitivity based on preliminary research. Some examples include:
Chromium
Chromium is an essential mineral that enhances the action of insulin. It makes insulin more efficient at shuttling glucose into cells. Food sources include broccoli, grapes, meat, whole grains, and cheese. Chromium supplements may also lower fasting blood glucose in people with prediabetes.
Magnesium
Magnesium plays an important role in blood sugar control. Low magnesium levels are linked to reduced insulin sensitivity and higher diabetes risk. Dietary sources include leafy greens, nuts, seeds, beans, whole grains, and dark chocolate. Magnesium supplements may modestly improve insulin resistance.
Alpha lipoic acid
This potent antioxidant helps turn glucose into energy in the mitochondria. It also appears to mimic the action of insulin. Early research suggests ALA supplements may improve insulin sensitivity in prediabetics.
Berberine
Berberine is a bioactive compound found in several plants like goldenseal and barberry. It works similarly to metformin to reduce glucose production in the liver. Berberine also activates AMPK which helps muscles better absorb blood sugar.
Cinnamon
Cinnamon can help regulate glucose by lowering insulin resistance at the cellular level. It also reduces fasting blood sugar levels. Try sprinkling cinnamon on yogurt, oatmeal, and coffee.
Fish oil
Omega-3 fats found in fish oil appear to enhance insulin signaling and glucose uptake by cells. Aim for 1,000-2,000 mg daily of combined EPA and DHA.
Coenzyme Q10
Also called CoQ10, this potent antioxidant may mimic some of insulin’s effects. It helps transport glucose across cell membranes for energy production. Supplements may lower fasting glucose in diabetes.
Bitter melon
Used in Asian medicine, bitter melon contains compounds that lower blood sugar and enhance insulin sensitivity. Extract supplements are available, but eating the actual vegetable has additional benefits.
Gymnema sylvestre
This herb from India has traditionally been used to treat diabetes. It may stimulate insulin release while also reducing insulin resistance. More studies are needed to confirm effects.
Speak to your doctor before starting any new supplements, especially if you take any medications or have underlying health conditions.
Prescription medications
In some cases, doctors may prescribe medication to improve insulin sensitivity:
- Metformin – The first-line drug to treat type 2 diabetes increases insulin sensitivity in the liver, muscles, and fat cells.
- Thiazolidinediones – Drugs like Actos and Avandia make muscle and fat cells more responsive to insulin.
- GLP-1 agonists – These injectable diabetes medications like Victoza suppress glucose production and reduce appetite.
- SGLT2 inhibitors – Drugs like Invokana lower blood sugar by blocking glucose reabsorption in the kidneys.
Medication is typically reserved for people who have progressed to type 2 diabetes. Improving diet, activity levels, and body weight can often reverse insulin resistance before it advances to diabetes.
Increasing insulin sensitivity with diet
Making strategic food choices to balance blood sugar is instrumental in reversing insulin resistance. Here are some examples of meal components and snacks that promote insulin sensitivity:
| Food group | Insulin-sensitizing options |
|---|---|
| Non-starchy vegetables | Leafy greens, broccoli, cauliflower, peppers, carrots, tomatoes, etc. |
| Proteins | Salmon, tuna, chicken, turkey, tofu, tempeh, eggs, Greek yogurt |
| Healthy fats | Olive oil, avocado, nuts, seeds, coconut oil |
| Whole grains | Oats, quinoa, brown rice, 100% whole wheat bread |
| Fruit | Berries, grapefruit, stone fruits, apples, pears |
| Beverages | Water, unsweetened tea, coffee |
| Snacks | Nuts, carrots, hard boiled egg, Greek yogurt, apple with nut butter |
A sample day may include:
- Breakfast: Veggie omelet with whole grain toast and avocado
- Lunch: Grilled chicken salad with quinoa and balsamic vinaigrette
- Snack: Hummus with celery and carrots
- Dinner: Grilled salmon with roasted Brussels sprouts and sweet potato
- Dessert: Greek yogurt with mixed berries
Exercise for optimal insulin function
Physical activity is a powerful insulin sensitizer. Ideally, follow exercise guidelines for diabetes prevention:
- Aim for 150 minutes per week of moderate exercise like brisk walking.
- Include 2-3 strength training sessions per week targeting all major muscle groups.
- Try interval training by alternating short bursts of intense activity with slower recovery phases during your workout.
- Stand and move around for a few minutes hourly when sitting for long periods.
- Take the stairs whenever possible.
- Walk or do other cardio exercise after large meals when blood sugar is elevated.
- Wear a fitness tracker to monitor daily activity and aim for 10,000 steps per day.
Any type of exercise improves insulin sensitivity – strength training along with aerobic activity provides optimal benefits.
Conclusion
Insulin resistance is a common condition affecting around 1 in 3 adults. The cells become less responsive to insulin, causing glucose to accumulate in the bloodstream. This precedes type 2 diabetes onset. Carrying excess weight and leading a sedentary lifestyle significantly raise the risk. Symptoms include increased hunger and fatigue. Doctors can confirm insulin resistance through blood tests.
Making dietary changes to control blood sugar is a top priority. Focus on non-starchy vegetables, lean proteins, high-fiber carbohydrates and healthy fats. Exercise for at least 150 minutes per week with both cardio and strength training. Losing excess body fat, quitting smoking, managing stress, and taking certain supplements like chromium, magnesium and fish oil can all improve insulin sensitivity.
In some cases, metformin or other glucose-lowering medications may be prescribed. But lifestyle and diet adjustments are most important for reversing insulin resistance before it progresses to diabetes. Committing to healthy daily habits results in the best outcome long-term.