Can You Reverse

Insulin Resistance?

Some experts believe that it is possible to heal insulin resistance through lifestyle and diet changes. Others are not so sure. So, can you really reverse insulin resistance?

What is Insulin?

Insulin is a hormone that plays important roles in your body, particularly in controlling blood glucose or sugar levels. 

What is Insulin Resistance?

Insulin resistance is when your body's cells struggle to respond to insulin. As a result, this drives a build-up of sugar in your blood. 

Type 2 Diabetes

Insulin resistance is a hallmark of type 2 diabetes and is believed to precede the condition by 10-15 years.

Risk Factors for Insulin Resistance

- Excess body fat - Diet high in fat & sugar - Sedentary lifestyle - Family history - Certain medications - High sodium diets - Glucose toxicity - Lipotoxicity

Symptoms of Insulin Resistance

Insulin resistance doesn't have a set of apparent signs and symptoms. However, as it progresses to prediabetes, you might experience the following symptoms...

Symptoms of Insulin Resistance

- Increased appetite - Unexplained weight changes - Fatigue - Blurred vision - Recurrent skin infections - Slow wound healing

What are Normal Insulin Values?

The normal range of fasting insulin varies somewhat between laboratories, but most experts find less than 20 mIU/mL acceptable.

Best Diet for Insulin Resistance

The best diet for insulin resistance minimizes blood sugar spikes and focuses on whole, minimally processed foods.

Best Diet for Insulin Resistance

Cut down on refined carbs and added sugar. For example, swap sugary beverages for water.

Best Diet for Insulin Resistance

Limit ultra-processed snacks and choose whole grain alternatives to white bread, pasta, rice and atta (chapati flour).

Best Diet for Insulin Resistance

Include more healthy fats in your diet, like those found in olive oil, nuts and seeds.

Best Diet for Insulin Resistance

Get plenty of dietary fibre from vegetables, fruits, beans and lentils. This helps to slow down the absorption of carbs into the blood.

Best Diet for Insulin Resistance

Reduce your intake of animal products while increasing your consumption of a whole food, plant-based diet (WFPB).

Reversing Insulin Resistance

You can increase your insulin sensitivity and, perhaps, reverse insulin resistance by making the following changes.

Reversing Insulin Resistance: soluble fibre

Include more soluble fibre in your diet. Soluble fibre is found in beans, lentils, chickpeas, peas, oats, fruits and vegetables.

Reversing Insulin Resistance: Exercise Regularly

Key signalling molecules and proteins are influenced by exercise. These molecules are responsible for changes in insulin resistance.

Reversing Insulin Resistance: Exercise Regularly

Intense exercise like high-intensity interval training (HIIT) or sprint interval training (SIT) improves insulin sensitivity.

Reversing Insulin Resistance: Exercise Regularly

A combination of aerobic exercise and resistance training may be more effective than doing just one type of exercise.

Reversing Insulin Resistance: Belly Fat

Excess weight around your waist is a risk factor for insulin resistance. Abdominal fat cells release chemicals that can disrupt the way your body uses insulin.

Reversing Insulin Resistance: Chronic Stress

Chronic stress can lead to insulin resistance by triggering stress hormones, which make your body more resistant to insulin.

Reversing Insulin Resistance: Glycemic Index

 The glycemic index (GI) measures how much a food raises your blood sugar levels. Eating foods with a low GI may help improve insulin sensitivity.

Reversing Insulin Resistance: Sleep

Sleep deprivation can lead to hormonal imbalances that can disrupt your body's ability to use insulin. Quality sleep is key!