Insulin Resistance
Insulin is a hormone created by your pancreas that controls the amount of glucose in your bloodstream at any given moment. It also helps store glucose in your liver, fat, and muscles. It regulates your body's metabolism of carbohydrates, fats, and proteins. Insulin is made by the beta cells of the pancreas and released into the blood when the glucose level goes up, such as after eating. Insulin resistance, also known as impaired insulin sensitivity, happens when cells in your muscles, fat and liver, don’t respond as they should to insulin, a hormone your pancreas makes that’s essential for life and regulating blood glucose (sugar) levels.
Under normal circumstances, insulin functions in the following steps:
Your body breaks down the food you eat into glucose (sugar), which is your body’s main source of energy.
Glucose enters your bloodstream, which signals your pancreas to release insulin.
Insulin helps glucose in your blood enter your muscle, fat and liver cells so they can use it for energy or store it for later use.
When glucose enters your cells and the levels in your bloodstream decrease, it signals your pancreas to stop producing insulin.
Insulin resistance occurs when excess glucose in the blood reduces the ability of the muscle, fat, and liver cells to absorb and use blood sugar for energy. Anyone can develop insulin resistance — temporarily or chronically.
WARNING SIGNS & Symptoms of insulin resistance:
extreme thirst or hunger.
feeling hungry even after a meal.
increased or frequent urination.
tingling sensations in hands or feet.
feeling more tired than usual.
frequent infections.
high blood sugar levels
excess abdominal fat (a large waist)
Carbohydrates are the main stimulus that causes insulin blood levels to rise. High carb diets tend to lead to spikes in blood sugar, which put more pressure on the pancreas to remove sugar from the blood. Obesity (being significantly overweight and belly fat), an inactive lifestyle, and a diet high in carbohydrates are the primary causes of insulin resistance. Reducing your carb intake, and exercise, will significantly help increase insulin sensitivity.
Foods to stay away from:
Foods high in sugar (cakes, cookies, ice-cream, donuts, candy)
Carbohydrates (starches): Cereal, white bread, potato chips, muffins, white pasta, tortilla wraps, bagels, fruit juice, flavored yogurt, cereal bars, soda, fancy coffee drinks, crackers, granola.