Insulin Resistance

Insulin resistance is a medical term referring to the hormone insulin not working as effectively in the body.

Insulin is produced by the pancreas. When we eat foods containing carbohydrate (such as bread, cereals and fruits) they are broken down to glucose in the blood. The normal function of the hormone insulin is to lower the blood glucose level, by helping the cells in the liver and muscles 'take up' glucose. In people with insulin resistance, the muscles and the liver resist the action of insulin, so the body has to produce higher amounts to keep the blood glucose levels in a normal range.

Insulin resistance is more common in people with a family history of diabetes, people who are overweight (particularly around the stomach area) or physically inactive, women with polycystic ovarian syndrome (PCOS) and people in some high risk ethnic groups (e.g. Aborigines and Torres Strait Islanders and those from certain ethnic backgrounds such as the Pacific Islands, Asia and the Indian sub-continent). A person with insulin resistance has a greater risk of developing Type 2 Diabetes and heart disease. Insulin resistance is detected by blood tests that your GP or specialist may order.

If you have insulin resistance, following a healthy lifestyle can reduce your chances of developing Type 2 diabetes. Recent research studies have shown that combining healthy eating with a modest weight loss (5-7% of current weight) if you are overweight with regular physical activity (150 minutes a week) can reduce your risk by as much as 58%. These lifestyle changes were shown to be almost twice as effective as a common medication used to treat insulin resistance.


Smart eating tips for improving insulin resistance

If you are overweight, losing some weight will improve insulin resistance. Eating smaller portion sizes, being more physically active and eating less high fat and energy dense foods can assist with weight reduction.

Physical activity is not only beneficial for weight management but can also independently assist with improving insulin resistance. Include 30 minutes of physical activity on most days of the week. Resistance training (e.g. hand weights) can also help with insulin resistance. Also try to increase your everyday activity (often called incidental activity). Examples of incidental activity include gardening, housework and walking around the shops.

Healthy eating by following the Australian Dietary Guidelines is also important. Try these healthy eating tips:

• Eat at least 5 serves of vegetables and 2 pieces of fruit each day.
• Eat wholegrain foods everyday; examples of wholegrain foods include high fibre breakfast cereals, multigrain bread, oats, barley and cracked wheat.
• Enjoy legumes (dried peas, beans and lentils) on a regular basis.
• Include low glycaemic index (GI) foods. Low GI foods can help by slowing the rate of absorption of glucose into the blood stream, so not as much insulin is required. Examples of low GI foods include legumes, multigrain breads, noodles, pasta, low fat dairy foods, rolled oats (traditional not instant) and most fruits and vegetables.
• Reduce the amount of saturated fat in your diet. Examples of food high in saturated fat include the fat on meat, chicken skin, commercial cakes and biscuits, fried take-away foods, butter, lard and cream.

An Accredited Practising Dietitian can help you plan and implement these lifestyle changes.