March 05, 2021 3 min read

Are You Able to Identify Insulin Resistance Symptoms? Find the Diets and Signs

 Insulin resistance symptoms are observable yet tricky. The insulin resistance mechanism helps to choose the diabetes treatment. This resistance is present in obese people and the ones with diabetes mellitus. Following diet protocols and exercise can delay the onset of insulin resistance. This diet plan helps to lose weight and maintain glucose and insulin levels in the blood.

 Insulin Resistance Diet

 The main factor causing insulin resistance is excess weight. Seven ways to start eating an insulin resistance diet are:

  1. Limit Carbohydrates

When we talk about carbohydrates, we bifurcate them. One type is from vegetables, fruits and whole grains, whereas the other is from processed food. Among them, whole form grain is the best option. Other options are coconut and almond flour,

  1. Avoid Sweetened Beverages

Beverages, like soft drinks and iced tea raise the blood sugar level in the body. They also contribute to insulin resistance. Natural sweeteners, like raw honey and maple syrup, are the alternatives in beverages.

  1. Eat More Fiber

Diets having more than 50 grams of fiber per day improve glycemia in diabetic people. High-fiber foods like flax and chia seeds, avocado regulate insulin resistance.

  1. Eat Healthy Fats

Unsaturated fatty acids are a good source for an insulin resistance diet. Intake of Saturated fatty acid should be less than 7 percent of your daily energy intake. However, monounsaturated fatty acid, a principal component of the keto diet, improves glycemic control. It includes egg yolks, walnuts, chia seeds and flax seeds. 

  1. Get Enough Protein

A study in 2011 showed that increasing protein intake during a weight loss diet reduces weight more quickly. Protein foods, such as organic chicken, lentils, yogurt and wild fish, regulate blood sugar level.

  1. Eat Dairy

Most dairy products include trans-palmitoleic acid, which reduces the health issues related to insulin resistance. Therefore, an increase in dairy intake reduces the risk of diabetes 2. Sheep and goat milk, and raw cheese are the best options for this.

  1. Think about Your Portions

Portion control as well as reducing calorie intake is a vital step towards weight loss, which control insulin resistance. Smaller food portion, multiple times a day, are better for health. With this reference, mindful eating is essential.

What Does Insulin Do?

Insulin is a hormone made in the pancreas. It maintains normal blood sugar levels in the body. It also helps cells to absorb glucose for energy, therefore, reducing it in the blood. Insulin aids the liver and muscle tissue to store excess glucose.

Types of Insulin

There are various types of insulin used to maintain blood sugar levels. They are classified based on their timing of action in the body. Some of them are:

  • Rapid-acting insulin — starts working within 5-15 minutes after injection, peaks in about one hour, and works for 2-4 hours. It controls blood sugar levels during meals.
  •  Regular or short-acting insulin — starts working 30 minutes after injection, peaks within 2-3 hours after injection, and keeps working for approximately 3-6 hours. It also controls blood sugar levels during meals.
  •  Intermediate-acting insulin — starts working about 2-4 hours after injection, maximizes 12 hours later and is effective for about 12–18 hours. It controls blood sugar levels overnight.
  • Long-acting insulin — starts working several hours after injection and lowers glucose levels. It controls blood sugar while fasting and between meals.

  Insulin Resistance Signs

Some of the symptoms include:

  • Inability to respond to and use insulin
  • Unable to absorb glucose from the bloodstream
  • Pre-diabetes and type 2 diabetes
  • Dark patches on neck, elbows, knees, knuckles and armpits
  • Hypoglycemia symptoms like sweating, palpitations, dizziness and hunger
  • Obesity and hypertension

 Insulin Resistance Tests

 Some tests to check insulin levels are glucose and C-peptide tests. A glucose tolerance test also evaluates insulin resistance. Low insulin levels in the body cause type 1 diabetes, whereas high insulin levels cause inflammation and obesity.

Precautions with Insulin Resistance

Observe your calorie intake to avoid weight gain. Follow insulin resistant diet plan to regulate insulin levels. Experiment with an array of foods to find your suitable diet plan. Consult a nutritionist or dietician for guidance.