Jeffrey Salazar
Insulin resistance is a metabolic disorder where cells fail to respond to insulin, leading to elevated blood sugar levels. This can lead to type 2 diabetes, heart disease, high blood pressure, and other serious health issues. Insulin resistance is often caused by a poor diet and sedentary lifestyle. A ketogenic diet, which is low in carbohydrates and high in fats, can help improve insulin sensitivity and lower blood sugar levels. By reducing carbohydrate intake, a ketogenic diet can reset blood sugar and insulin levels, allowing the body to use fat for fuel instead of glucose. This can lead to natural weight loss, which is one of the most effective ways to reverse insulin resistance.
| Characteristics | Values |
|---|---|
| --- | --- |
| Insulin resistance | Improves promptly for most people when they begin a ketogenic diet |
| Factors affecting long-term insulin sensitivity | Duration of insulin resistance, physical activity level |
| Carbohydrate tolerance after a successful period on a ketogenic diet | Depends on the individual |
| Effect of adding carbohydrates back into the diet | Monitor biomarkers like fasting blood glucose, serum triglycerides, and HbA1c |
| Ketogenic diet and type 2 diabetes | May increase the risk of type 2 diabetes |
| Ketogenic diet and weight loss | Effective at lowering blood glucose, improving insulin sensitivity, and aiding weight loss |
| Ketogenic diet and insulin levels | Lowers fasting insulin levels |
| Ketogenic diet and glucose levels | Normalizes blood sugar |
| Ketogenic diet and metabolic syndrome | Improves all the features of metabolic syndrome |
| Ketogenic diet and inflammation | Reduces inflammation |
| Ketogenic diet and oxidative stress | Enhances resistance to oxidative stress |
| Ketogenic diet and gut microbiota | Increases Akkermansia Muciniphila and Bifidobacterium pseudocatenulatum |
What You'll Learn
The Ketogenic Diet and Insulin Resistance
Insulin resistance is a metabolic disorder that can lead to type 2 diabetes. It occurs when cells in the muscles, liver, and fat stop responding to insulin, a hormone that helps the body control blood sugar levels. Insulin resistance is often caused by a diet high in carbohydrates and sugar, as well as a sedentary lifestyle. This condition is reversible, and a ketogenic diet is one approach that has been shown to improve insulin sensitivity.
Insulin is a hormone that helps the body control levels of blood sugar, or glucose. Insulin is produced by the pancreas and is responsible for pushing glucose out of the bloodstream and into cells where it can be used as energy. When the cells in the muscles, liver, and fat stop responding to insulin's signal, this is known as insulin resistance. As a result, blood sugar levels remain high, and the pancreas has to work harder to produce more insulin. This can eventually lead to type 2 diabetes, where medication is needed to manage insulin and glucose levels.
Why Insulin Resistance is Bad News
Insulin resistance is often referred to as prediabetes because if left unchecked, it can develop into type 2 diabetes. Having type 2 diabetes and being insulin resistant is associated with serious medical conditions, including heart disease, high blood pressure, high cholesterol, polycystic ovary syndrome, Alzheimer's disease, and certain types of cancer.
According to the Centers for Disease Control and Prevention (CDC), 86 million Americans have prediabetes or insulin resistance, but 25% of them are unaware. Insulin resistance can affect people of all ages but becomes more prevalent with age. It is also more common among certain racial and ethnic groups, including American Indians, Pacific Islanders, Alaska Natives, Asian Americans, Hispanic/Latino, and African Americans. Other risk factors include high blood pressure, inflammation, and polycystic ovary syndrome.
How to Tell If You're Insulin Resistant
Since insulin resistance can develop gradually over time, many people do not notice the signs. However, common symptoms include intense sugar cravings, weight gain, bloating, skin tags, and thinning hair. If you suspect you may be insulin resistant, schedule an appointment with your doctor for a glucose tolerance test.
How a Ketogenic Diet Improves Insulin Resistance
A ketogenic diet is a low-carb, high-fat approach to eating. By restricting carbohydrate intake, a ketogenic diet removes the primary cause of insulin resistance. Studies have shown that a ketogenic diet can lower fasting insulin levels, normalize blood sugar, improve insulin sensitivity, and aid in weight loss.
Lifestyle Choices to Beat Insulin Resistance
In addition to a ketogenic diet, there are several lifestyle changes that can help improve insulin resistance:
- Include at least 30 minutes of physical activity per day.
- Stop smoking.
- Improve your sleep.
- Try intermittent fasting.
- Lower your stress levels through practices such as yoga and meditation.
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How Insulin Resistance Works
Insulin resistance occurs when cells in the muscles, body fat, and liver start ignoring instructions from the hormone insulin to ferry sugar out of the bloodstream. Insulin is a hormone that helps the body control levels of blood sugar, or glucose. It induces cells to absorb glucose, which comes from the food we eat. When our cells do not respond to insulin, glucose remains in the bloodstream, leading to elevated blood sugar levels and potentially type 2 diabetes.
Insulin resistance usually comes with no symptoms, but it can lead to prediabetes, type 2 diabetes, and other serious health problems, including heart attack, stroke, and cancer. The main sign that someone has or is at risk of developing insulin resistance is increased weight around the middle. According to the Harvard T.H. Chan School of Public Health, a waist size of 35 inches or more for women, or 40 inches or more for men, increases the odds of insulin resistance and metabolic syndrome, which is also linked to insulin resistance.
Insulin resistance happens when the body's cells become less responsive to insulin. This can be due to excess fat, as fat cells release pro-inflammatory chemicals that interfere with insulin's signal. Cells in the muscles, fat, and liver start resisting or ignoring insulin's signal to grab glucose from the bloodstream and move it into cells. As a result, too much glucose remains in the bloodstream, leading to elevated blood sugar levels.
As insulin resistance develops, the body fights back by producing more insulin. Over time, the beta cells in the pancreas that are responsible for making insulin get worn out and can no longer keep up with the body's demand for more insulin. Eventually, the pancreas becomes overworked, and its ability to produce insulin declines, leading to even higher blood sugar levels and the onset of type 2 diabetes.
There are several risk factors for insulin resistance, including age, ethnicity, diet, weight, high blood pressure, abnormal cholesterol levels, and a sedentary lifestyle. Losing weight, getting regular exercise, and improving sleep habits can all help improve insulin sensitivity and potentially reverse insulin resistance.
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Why Insulin Resistance is Bad News
Insulin resistance is a complex condition where the body's cells in muscles, fat, and the liver don't respond adequately to insulin, a hormone that regulates blood glucose (sugar) levels. This resistance leads to a vicious cycle where the pancreas produces more insulin to compensate for the weak response, resulting in elevated blood glucose levels, also known as hyperglycemia. Over time, this can progress to prediabetes and Type 2 diabetes.
The dangers of insulin resistance extend beyond diabetes. Here's why insulin resistance is bad news:
It Increases the Risk of Type 2 Diabetes:
Insulin resistance is a hallmark of prediabetes and Type 2 diabetes. As the cells become increasingly resistant to insulin, the pancreas works harder to produce more insulin to manage blood glucose levels. However, over time, the pancreatic beta cells that produce insulin can wear out, leading to a decrease in insulin production. This results in higher blood glucose levels, which, if left untreated, can lead to prediabetes and eventually Type 2 diabetes.
It's Linked to Cardiovascular Disease:
Insulin resistance has been independently associated with heart disease, even in the absence of Type 2 diabetes. Research suggests that insulin resistance may be a contributing factor to cardiovascular disease and other complications.
It Can Lead to Other Health Issues:
Insulin resistance is linked to a range of other health conditions, including nonalcoholic fatty liver disease, polycystic ovary syndrome (PCOS), and cardiovascular disease. It is also a key feature of metabolic syndrome, which increases the risk of cardiovascular disease, stroke, and Type 2 diabetes.
It May Cause Weight Gain:
The increased insulin production associated with insulin resistance can lead to weight gain, making the insulin resistance even worse. This weight gain, particularly around the belly, further contributes to insulin resistance, creating a cycle that is difficult to break.
It Has No Obvious Single Cause:
While genetic and lifestyle factors contribute to insulin resistance, the exact mechanisms are not fully understood. This makes it challenging to develop targeted treatments or preventative measures.
In summary, insulin resistance is bad news because it increases the risk of Type 2 diabetes, contributes to cardiovascular disease, and is linked to various other health issues. Additionally, it can cause weight gain and has complex, not-yet-fully-understood causes, making it a challenging condition to manage and treat.
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What Causes Insulin Resistance?
Insulin resistance is a condition linked to prediabetes and type 2 diabetes. It occurs when the body is unable to respond to the amount of the hormone insulin it is producing. Insulin is made by the pancreas and helps protect the body from getting too much sugar (glucose). While the exact cause of insulin resistance is unknown, certain factors have been linked to this condition. These include:
- Obesity, particularly a high amount of belly fat
- An inactive lifestyle
- A diet high in carbohydrates, calories, and sugar
- Polycystic ovary syndrome (PCOS) or Cushing's disease
- A family history of type 2 diabetes
- A personal history of gestational diabetes
- Certain races, including being Hispanic, African American, Native American, Asian American, or Native Hawaiian
- Age, as the older you get, the more your risk increases
- High blood pressure (hypertension) or high triglycerides
- Hormonal disorders, such as Cushing's syndrome and acromegaly
- Sleep problems, especially sleep apnea
- Certain medications, such as glucocorticoids, antipsychotics, and HIV medications
Additionally, insulin resistance has been associated with an impairment in both oxidative and non-oxidative glucose metabolism, also known as metabolic inflexibility. This means that the body struggles to switch between lipid and glucose oxidation, which is normally facilitated by skeletal muscle.
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How to Tell If You're Insulin Resistant
Insulin resistance is a complex condition in which your body does not respond well to insulin, a hormone made by your pancreas that helps manage your blood glucose (blood sugar). Insulin resistance can be temporary or chronic and, if left untreated, can lead to prediabetes and type 2 diabetes.
- Blood tests: A fasting plasma glucose test, oral glucose tolerance test, or a Hemoglobin A1c test can help determine your blood sugar levels and identify insulin resistance.
- Waistline measurements: A waistline over 40 inches in men and 35 inches in women is linked to insulin resistance.
- Blood pressure: Readings of 130/80 or higher may indicate insulin resistance.
- Fasting glucose and triglyceride levels: A fasting glucose level over 100 mg/dL and a triglyceride level over 150 mg/dL can be signs of insulin resistance.
- Cholesterol levels: An HDL cholesterol level under 40 mg/dL in men and 50 mg/dL in women is associated with insulin resistance.
- Skin changes: Patches of dark, velvety skin under the arms or on the neck, known as acanthosis nigricans, can be a sign.
- Eye damage: Changes at the back of the eyes, such as retinopathy, can be indicative of insulin resistance.
- Family history: Insulin resistance can have a genetic component, so a family history of diabetes or insulin resistance increases the likelihood.
- Lifestyle factors: An inactive lifestyle, a diet high in carbohydrates, and excess weight, especially around the belly, can contribute to insulin resistance.
- Health conditions: Certain conditions, such as nonalcoholic fatty liver disease, polycystic ovary syndrome (PCOS), and gestational diabetes, are linked to insulin resistance.
- Ethnic background: People from certain ethnic backgrounds, such as Black, Asian American, Hispanic/Latino, Indigenous, and Pacific Islander populations, are at a higher risk of insulin resistance.
While these factors can be indicative of insulin resistance, consulting a healthcare professional and undergoing the appropriate diagnostic tests is essential for an accurate assessment.
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Frequently asked questions
Insulin resistance is a condition in which cells stop responding to insulin's charm and become what's known as insulin resistant. Insulin is a hormone responsible for pushing the glucose out of your bloodstream and into your cells where it can be used. This is what's known as insulin signaling. As your muscle and fat cells stop absorbing all the glucose in your blood, that sugar has nowhere to go, so your blood sugar levels remain high.
Doctors and scientists often refer to insulin resistance as prediabetes because if nothing changes in your diet and lifestyle, your body will not be able to keep up with all the sugar in your bloodstream and you'll be diagnosed with type 2 diabetes. Having type 2 diabetes, high blood sugar, and being insulin resistant has been correlated with serious medical conditions like heart disease, high blood pressure, high cholesterol, polycystic ovary syndrome, Alzheimer's disease, and non-alcoholic fatty liver disease.
Insulin resistance can be caused and made worse by your age, race, already having high blood pressure, inflammation, and polycystic ovary syndrome.
Since your body tries hard to balance your blood sugar and insulin levels on its own, it can take years for you to reach the point of insulin resistance. Most people never notice the signs of insulin resistance even though it's so common in the United States. Always feeling hungry, intense sugar cravings, and the sensation that you can't eat enough carbs to feel satiated are some of the symptoms of insulin resistance.
A ketogenic diet is a low-carb, high-fat approach to eating. Studies have shown that restricting your daily carbs improves all the features of metabolic syndrome. Clinical research finds a very low-carb, high-fat keto diet lowers fasting insulin levels, normalizes blood sugar, improves insulin sensitivity, and aids weight loss more effectively than low-fat diets.
In addition to your keto diet, keep your eye on the prize as you include at least 30 minutes of physical activity per day, stop smoking, improve your sleep, try intermittent fasting, and lower your stress.
