Insulin Resistance and Diabetes: What is it, what is the difference and is it reversible?

What is insulin?

‘Insulin is a hormone produced by the pancreas that helps remove glucose from the bloodstream and move it into your cells, where it is used for energy,’

When we think of  insulin resistance, we often think of it as the condition to do with the various forms of diabetes and blood sugar levels – but let’s learn more about the ins and outs of everything the issue entails.

Given how many people will encounter insulin resistance themselves or have a loved one who comes into contact with it (more than one in 14 people in the UK live with diabetes) it makes sense to learn.

Insulin is produced when blood glucose levels (blood sugar levels) rise - for example after eating. The release of insulin helps lower the blood sugar levels, so they stay within a normal, healthy range.

Insulin resistance occurs when the cells found in the liver, muscle and fat no longer respond well to insulin, and therefore the body has difficulty taking up glucose. When this happens, your pancreas compensates by making more insulin. If your pancreas can keep making enough insulin to overcome the weak response by cells, then your blood glucose levels can remain healthy

However if it can’t, the next stage is pre diabetes. This can occur in people with insulin resistance who can’t produce enough insulin to manage blood glucose levels. Blood sugar levels fall out of the healthy range and, over time, if left untreated, can result in diabetes.

How might you know if you’re at increased risk?

Common factors that may result in you developing insulin resistance include:

• Being physically inactive

• Having Polycystic Ovary Syndrome (PCOS)

• Being older that 45 years old

• Being obese or overweight   

• A sibling or parent has the condition

• Having high cholesterol or high blood pressure

• A history of heart disease

Certain medicines, hormonal disorders and sleep problems such as sleep apnea may also contribute to insulin resistance.

Is insulin resistance the same thing as diabetes?

No. Insulin resistance is a precursor to prediabetes, which can then lead to diabetes. Managing insulin resistance through interventions such as exercise can prevent it progressing along this path.

Can you reverse insulin resistance?

It’s very possible to reverse or reduce insulin resistance. Here are some tips:

1. Keeping more physically active

Regular activity helps the body better keep blood sugar levels in balance.

2. Losing excess weight

Carrying extra fat – particularly around the waist – is one of the leading causes of insulin resistance. If yours clocks in at more than 35 inches, you’re at a heightened risk. This is because belly fat produces hormones and other substances which can cause inflammation in the body – and inflammation, you guessed it, may trigger insulin resistance.

3. Eating a balanced diet

There’s no such thing as an insulin resistance diet but you should:

Eat plenty of plant foods (fruits, vegetables, nuts, seeds, wholegrains), which are high in fibre; and include healthy fats (olive oil, oily fish, avocado, nuts, seeds), lean proteins and some dairy or dairy alternative.