Understanding Insulin Resistance and Diabetes: A Path to Prevention Through Diet 

Diabetes is a prevalent and chronic health condition that affects millions of people worldwide. Diabetes Awareness Day serves as a reminder to educate ourselves about this disease and the ways to prevent it. One of the key factors that contribute to the development of Diabetes is insulin resistance. This week, we will explore how insulin resistance leads to diabetes and discuss dietary changes that can help prevent this condition. 

There are two main types of diabetes: type 1 and type 2:

• Type 1 Diabetes is when you can’t make any insulin at all this is often diagnosed in childhood however it can develop at any age. This happens because your body attacks the cells in your pancreas that make the insulin, meaning you can’t produce any at all. 
• Type 2 diabetes is a bit different. The insulin you make either doesn’t work effectively, or your body can’t produce enough of it. This means that blood glucose (sugar levels) keep rising. 

Other types of diabetes include gestational diabetes, which some women may develop during pregnancy. And there are many other rarer types of diabetes such as Latent Autoimmune Diabetes which is a combination of Type 1 and Type 2 diabetes.  

In all types of diabetes, glucose can’t get into your cells properly, so it begins to build up in your blood. And too much glucose in your blood causes a lot of different problems.  

Insulin Resistance: The Precursor to Diabetes 

Insulin is a hormone produced by the pancreas that plays a vital role in regulating blood sugar levels. When you consume carbohydrates, your body converts them into glucose, which is then released into the bloodstream. Insulin's primary function is to facilitate the uptake of glucose into your cells, where it can be used for energy or stored for future use. However, in individuals with insulin resistance, this process becomes impaired. 

Insulin resistance occurs when your cells do not respond effectively to the insulin in your bloodstream. As a result, your pancreas produces more insulin to compensate for the reduced effectiveness. Over time, the pancreas may become overworked and unable to produce enough insulin to maintain normal blood sugar levels. This is when diabetes can develop.   

A tell-tale sign when blood sugar crashes is usually an hour or two after eating a high carbohydrate meal.  You may feel sweaty, shaky, lightheaded or experience brain fog. Another sign is having strong carbohydrate cravings especially in the afternoon or evening and it’s a sign you haven’t fuelled your body properly throughout the day. 

Insulin resistance can be caused by various factors, including genetics, obesity, a sedentary lifestyle, and an unhealthy diet. While some of these factors may be beyond our control, dietary choices can significantly impact insulin resistance and the risk of developing diabetes. 

Dietary Changes to Prevent Diabetes 

Choose Complex Carbohydrates: Opt for complex carbohydrates like whole grains, legumes, and vegetables instead of refined carbohydrates like white bread, sugary snacks, and sugary drinks. Complex carbohydrates provide a steady release of glucose into the bloodstream, helping to maintain stable blood sugar levels. 

Prioritize Fibre: Fibre-rich foods, such as fruits, vegetables, whole grains, and legumes, can help regulate blood sugar levels by slowing down the absorption of glucose. Fibre also promotes feelings of fullness, aiding in weight management. 

Monitor Portion Sizes: Be mindful of portion sizes to avoid overeating. Consuming excessive calories, even from healthy foods, can contribute to obesity and insulin resistance.  The ideal plate should be ¼ protein, ¼ carbohydrate (whole grains) ½ plate of green vegetables.

Limit Added Sugars: Excessive sugar intake can lead to weight gain and increased insulin resistance. Minimize your consumption of sugary foods and drinks and read food labels to identify hidden sources of added sugars. Remember insulin is also the fat storage hormone.  If sugar isn’t used for energy, it will be stored as fat. 

Choose Healthy Fats: Opt for sources of healthy fats, such as avocados, nuts, seeds, and olive oil, instead of trans fats and saturated fats found in fried and processed foods. Healthy fats can support insulin sensitivity. 

Incorporate Lean Proteins: Include lean protein sources like poultry, fish, tofu, and legumes in your diet. Protein helps control appetite and stabilizes blood sugar levels. 

Maintain a Balanced Diet: Aim for a well-rounded diet that includes a variety of nutrient-rich foods. Avoid extreme diets and focus on moderation. 

Stay Hydrated: Drinking water is essential for overall health. Staying hydrated can help control appetite and support metabolic functions. 

Be Mindful of Timing: Pay attention to meal timing. Eating regular, balanced meals and snacks can help prevent blood sugar spikes and crashes. 

Seek Professional Guidance: If you have concerns about your diet and its impact on insulin resistance, please feel free to contact Deborah our nutritional therapist for a chat. 

Insulin resistance is a significant factor in the development of diabetes, but it is not an inevitability. By making informed dietary choices and embracing a healthy lifestyle, you can reduce your risk of insulin resistance and, subsequently, diabetes. Diabetes Awareness Day serves as a powerful reminder to take proactive steps towards a healthier future. By fostering awareness and adopting these dietary changes, we can contribute to a world where diabetes becomes a rarer occurrence, and individuals can lead healthier, more fulfilling lives.