Could you be insulin resistant?

The body's sensitivity to insulin can have a dramatic impact on your body shape, and your health. Online weight loss coach Andrew Cate looks at the connection between insulin resistance and weight control.

Insulin is a hormone produced in the pancreas, and released in response to elevated blood sugar levels (also called blood glucose levels). It helps to transport digested carbohydrates and sugars into body tissues such as muscle and fat for energy production and storage.

Due to a range of genetic and lifestyle factors (such as inactivity and an unhealthy diet), the body can become resistant to insulin. The body still produces insulin, but it isn't used well, so extra insulin is needed to regulate blood sugar levels. This places stress on the body and may increase the risk of lifestyle disease. It is difficult to know if you are insulin resistant without a blood test, although excess body fat and fatigue may be an indication. So, if you are concerned it is best you see a healthcare professional for proper diagnosis.

Insulin's role in transporting nutrients out of the blood stream for storage is not only limited to sugars (glucose). Insulin also encourages the storage of dietary fats as body fat. People who are insulin resistant have a higher level of insulin circulating in their blood compared to someone who is more insulin sensitive. Excess weight is thought to be a major contributor to insulin resistance, particularly excess body fat around the waist.

A study published in the American Journal for Preventative Medicine examined the effects of dietary weight loss and exercise on insulin sensitivity. The 12 month study involved 439 inactive, overweight postmenopausal women who were randomly assigned to 1 of 4 groups, including:

• dietary weight loss
• exercise
• diet and exercise
• control

At the study's completion, dietary weight loss, with or without exercise, significantly improved insulin resistance and older women derived as much benefit as did the younger postmenopausal women. THus indicating the importance of diet and exercise when looking to support insulin resistance.

It seems that a healthy body is likely to be more sensitive to insulin. A good diet combined with exercise, and healthy level of body fat seems like the safest and most effective ways to prevent insulin resistance. Following are some important practical implications from this research.

• Keep your weight in check - Your level of body fat has a role to play in how sensitive your body is to insulin. Monitor your waist to hip ratio on a regular basis (e.g. once a month) and take active steps to keep your body fat levels in the healthy range.
• Don't let age stop you - Both middle aged and older women saw equal improvements in insulin sensitivity through weight loss. It seems that it doesn't matter how old you are, there are still benefits to be gained from following a healthy lifestyle.
• Include strength training - The study authors noted that the combination of resistance and aerobic exercise is the optimal exercise strategy for a reduction in insulin resistance.
• Make your carbs low GI – Carbohydrates with a low glycaemic index (GI) produce a slower increase in blood glucose. So, choose whole grain breads, whole what pasta, oats instead of commercial breakfast cereals, and water rich vegetables instead of starchy vegetables