What is insulin resistance?

Our bodies produce insulin to help us use sugar for energy. It helps keep our blood sugar at healthy levels. This helps ensure that we have the energy to thrive day after day. When we eat a lot of sugar, we risk disrupting that balance. One of the ways that balance is disrupted is through insulin resistance. Let’s learn more about insulin resistance and how it can affect chronic conditions and long-term health.

The basics

The pancreas produces a hormone called insulin when you eat sugar. Cells in your body need sugar to use as energy. Think of insulin as the key that opens the doors of each cell to let sugar in. The more sugar you eat, the more insulin your pancreas will produce.

For some people, the cells in the muscle, fat and liver can become less sensitive to insulin. This is called insulin resistance. The pancreas compensates by making more insulin to help sugar get into your cells.

Who gets it?

Certain genetic or lifestyle risk factors make people more likely to develop insulin resistance. They include:

• Overweight
• Age 45 or older
• Having a parent or sibling with diabetes
• African American, Alaska Native, American Indian, Asian American, Hispanic/Latino, Native Hawaiian or Pacific Islander American ethnicity
• Health conditions like high blood pressure or abnormal cholesterol levels
• History of gestational diabetes
• History of heart disease or stroke
• History of polycystic ovary syndrome (PCOS)

How can you tell if you are insulin resistant?

Doctors don’t typically test for insulin resistance. They are more likely to test for diabetes or prediabetes. The elevated blood sugar levels in these conditions can develop because of insulin resistance or the pancreas not making enough insulin. Your doctor may assess you for insulin resistance by looking at your medical history, family history, physical exam and more.

Insulin resistance often has no symptoms at all. People with insulin resistance may have:

• Darkened skin in the armpit or back and sides of neck, called acanthosis nigricans
• Skin tags

Insulin resistance and diabetes

If you have type 2 diabetes or prediabetes, you probably have insulin resistance. When cells don’t respond to insulin, the pancreas initially makes more. But that overworks the pancreas, and cells can become impaired as a result. Sugar in the blood can’t get into cells, which means it stays in the blood and blood sugar levels rise. Over time this can lead to type 2 diabetes.

In type 1 diabetes, the pancreas makes little or no insulin. People with type 1 diabetes take synthetic insulin daily to help move sugar into cells. It is possible to have type 1 diabetes and become insulin resistant. This may be more likely to occur in adults who are overweight, are on medications like steroids, are smokers or are pregnant. More insulin may be needed; your doctor can help you adjust your treatment plan as needed.

Insulin resistance and high blood pressure

High blood pressure and insulin resistance are both key indicators of metabolic syndrome. Learn more about metabolic syndrome here. Studies suggest insulin resistance may elevate blood pressure for some people. According to the National Institutes of Health, about 50% of people with high blood pressure also have insulin resistance. Researchers continue to explore links between insulin resistance and high blood pressure.

Insulin resistance and weight loss

If you have insulin resistance, it may be harder for you to lose weight. This is because our bodies tend to store extra sugar in fat. That’s why it’s important to have a balanced diet and exercise routine as part of your weight-loss plan. Avoid overly sweetened foods and get at least 30 minutes of exercise three or more days per week.

Can you reverse insulin resistance?

The good news is that some cases of insulin resistance can be reversed with simple lifestyle changes.

• Exercising regularly is one of the best ways to reduce your insulin resistance. This is because regular exercise allows your muscles to use excess sugar for fuel during and after workouts. During a workout, your cells can more easily take in sugar to use. Over time, this may reduce your A1C and improve your overall insulin sensitivity.
• Changing your diet can also help. Eating less sweets is a great first step in changing your diet. Avoid highly processed foods and instead opt for whole foods or minimally processed foods. Try our 30-Day Whole Food Challenge to get started. Add more healthy fats and protein to your diet. Here are some healthy fat food swaps you can start experimenting with.