| Insulin Resistance
WHAT IS INSULIN RESISTANCE?
Every time you ingest food your blood glucose (sugar) level rises. In
response, the pancreas releases a hormone called insulin. Insulin helps
take glucose out of the blood and brings it into the body's cells where
it is used for energy.
Insulin resistance happens when the body does
not respond to the insulin it is producing. As a result, glucose
cannot enter the cells and instead remains in the blood. Over time,
the amount of glucose in the blood builds up, which can lead to
diabetes. Additionally, your pancreas works even harder to pump
out more insulin. This creates high levels of insulin in the blood,
called hyperinsulinemia.
Insulin resistance is often associated with elevated triglycerides,
high blood pressure, and obesity. Separately, these characteristics
are risk factors for heart disease. Combined, these characteristics
increase your risk for heart disease even more. Syndrome X, Metabolic
Syndrome, and Insulin Resistance Syndrome are the terms used for the
condition of having several of the risk factors mentioned above.
POSSIBLE CAUSES OF INSULIN RESISTANCE
- Testosterone deficiency
- Some medications
- Family History/Genetics
- Obesity/overweight
- Depleted glutathione
HOW DO I KNOW IF I AM INSULIN RESISTANT?
It is best to have your blood test taken on an empty stomach.
| Ranges for fasting blood glucose levels: |
| Normal: |
99 mg/dl |
| Pre-diabetic |
100–125 mg/dl |
| Diabetic: |
126 mg/dl |
WHAT CAN I DO TO LOWER MY BLOOD SUGAR LEVELS?
Making changes in your diet and lifestyle can lower your blood sugar back to normal levels.
- Exercise regularly. Exercise improves the body's sensitivity to insulin.
- Consume moderate portion sizes. Eating too much at a single
meal causes blood glucose levels to rise too high.
- Eat balanced meals consisting of whole grains, lean protein,
healthy fats, and vegetables or fruit.
- Consume high fiber foods such as whole grains (whole
wheat bread, brown rice, bran cereals, etc.) and vegetables
to slow down the rate of glucose entering the blood.
- Increase consumption of colorful fruits and vegetables
for their protective vitamins, antioxidants, and phytochemicals.
- Reduce consumption of simple sugars (sodas, sweets, etc) and
refined starches (white bread, pasta, bagels, white rice, etc.)
to prevent blood glucose levels from rising too rapidly.
- Reduce saturated fat intake. Insulin resistance may be
influenced by high levels of circulating fats. Consume mostly
healthy unsaturated fats like olive and canola oil and omega-3
fatty acids from cold water fish like salmon, sardines, and mackerel.
- Include lean protein from chicken, lean beef, fish nuts, low-fat
cottage cheese, beans and whey protein shakes to help build and maintain
lean body mass and to manufacture antibodies to fight disease.
- Limit alcohol consumption. Alcohol may interfere with the
liver's ability to breakdown glucose.
Revised 5/06
© 2006 Gay Men's Health Crisis |
home 
