What is Insulin Resistance?
If you’re a Trekkie like me, then you’ve heard of the Borg species and how they tried so many times to “assimilate” many groups of humanoids and other alien species into their collective, taking over many galaxies on various the Star Trek series. If they couldn’t be assimilated, they were destroyed without a second thought. Their trademarked message to every species they encountered before assimilating them is “resistance is futile”.2 Outside of Trek fandom, there is another resistance that is plaguing mankind, insulin resistance (IR). According to the CDC, in the US, approximately 37.3 million people have diabetes (about 11.3%). 28.7 of people including 28.5 million adults have been diagnosed while there is another 8.5 million people walking around undiagnosed.2 This is not counting the 96 million people who are pre-diabetic.3 There are many factors leading to diabetes including IR. What is insulin resistance and how exactly does this mass “assimilation” of the body occur?
Insulin, Diabetes, Medicine4
Insulin is defined as a hormone produced by the pancreas that helps with the body’s regulation of glucose (sugar) in the cells of the liver, muscle, and fat to produce energy.5 Insulin resistance occurs when those cells no longer respond properly to insulin, no longer allowing for glucose regulation. Elevated glucose levels higher than normal but not yet high enough to the level of type 2 diabetes (T2D) is called prediabetes. There may also be some genetic factors to insulin resistance as well.6 Those at risk for insulin resistance, prediabetes , and T2D include those overweight, 45 years or older, have a family history of T2D, physically active less than 3 times a week, have had gestational diabetes or have given birth to a baby weighing over 9lbs, and if you are African American, Hispanic or Latino, American Indian, Alaskan Native or some Pacific Islanders and Asian Americans as well (this list is not limited).7 What can we do to beat our personal health Borg crisis?
The Food Fight Against "The Resistance”
In a fast-paced world that currently thrives off convenience and packaged foods, it can be easy to see defeat when trying to go up against these health conditions in which diet may play a huge part. By changing up a few things, we may have the means to begin combating and maybe preventing insulin resistance as well as prediabetes and T2D. One food plan that may help is the low-carbohydrate (low-carb) or carbohydrate restricted diet (CRD). A CRD is a diet in which the number of carbs (sugars such as natural or added, starches such as wheat, oats, grains, starchy vegetables, and fiber, are restricted).8 There have been several named types of low-carb diets such as Atkins, the Zone Diet, the South Beach Diet and even more recent, the popular Ketogenic or Keto Diet. Many of these diets include consuming a high number of fats.9A few studies have shown that eating a diet low in carbs helps to improve insulin sensitivity. In a randomized control trial, participants were assigned to three different weight loss maintenance diets for 20 weeks (20 %low carb, 21% saturated fat, 40% moderate carb 14% saturated fat, and 60% high carb, 7% low fat diets). This study concluded that a low-carbohydrate diet, high in saturated fat showed an improvement in insulin resistance. It may also possibly lower the risk of cardiovascular disease (CVD).10 Another report concluded that dairy did not need to be excluded among those who are insulin resistant nor consumption of alcohol as long as there is a balanced diet.11 Although there are several potential benefits to the low carb diet such as improved, more research needs to be conducted to determine the long-term effects.12
Bottles13
Supplement or Assimilate
Although a change in diet is ideal when it comes to insulin resistance, sometimes supplementing may be recommended as an additional aid. One supplement that may help with IR is cinnamon/cinnamon powder. Cinnamon has several medicinal actions such as it being an aromatic digestive stimulant, astringent, styptic, anti-H. Pylori, and a carminative.14 There are several studies that show that the use of cinnamon may help lower glucose levels. In a triple-blind placebo-controlled randomized clinical trial, patients were given cinnamon bark powder or a placebo in 500 mg capsules twice a day. Those that had cinnamon supplementation showed improvement in anthropometric, lipid and glycemic outcomes.15
Another supplement that may help with insulin resistance and T2D is magnesium. Magnesium plays a significant role in glucose metabolism. A deficiency in magnesium can lead to an increased risk of IR, T2D, Metabolic syndrome and pancreatic beta-cell dysfunction.16 The recommended dose for people with diabetes is around 250-350 mg daily, taken with food.16,17,18
Insulin Resistance Self-Care
To avoid the total assimilation of IR, one must know how to self-manage. Taking care of yourself is the best way to avoid being taken alive. One way to help manage and even prevent insulin resistance besides diet and supplementation is to get active. Something as simple as taking a short walk after a meal or two can allow glucose to enter muscle cells without insulin dependence. Sometimes weight loss may be necessary in helping to maintain IR. This can be done through diet and if that isn’t enough, weight loss surgery may be an option.19
Stickman20
Provider Alliance
Working alongside a health care professional is the perfect alliance in the battle to fight IR. One professional who may be able to help is an endocrinologist. Their job is to help treat hormonal-related disorders and diseases like diabetes and hypothyroidism. They can perform several tests to diagnose and come up with personalized treatment plans.21
Live Long and Prosper
The battle in the war against insulin resistance can be a tough one. Insulin resistance can come about genetically or because of diet and lifestyle. Continue to arm yourself with the knowledge of diet, exercise, weight loss and community/family support, and we can stop this assimilation in its tracks.
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2. Assimilation. Memory Alpha. https://memory-alpha.fandom.com/wiki/Assimilation. Accessed April 16, 2022.
3. National Diabetes Statistics Report. Centers for Disease Control and Prevention. https://www.cdc.gov/diabetes/data/statistics-report/index.html. Published January 18, 2022. Accessed April 16, 2022.
4. Mohamed H. Insulin, Diabetes, Medicine. https://pixabay.com/vectors/diabetes-medicine-test-world-6728917/. Accessed April 16, 2022.
5. Insulin Resistance & Prediabetes. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance. Accessed April 16, 2022.
6. Escott-Stump S. Nutrition and Diagnosis-Related Care. 8th ed. Philadelphia, PA: Wolters Kluwer Health/Lippincott Williams & Wilkins; 2012.
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8. Carb counting. Centers for Disease Control and Prevention. https://www.cdc.gov/diabetes/managing/eat-well/diabetes-and-carbohydrates.html. Published August 10, 2021. Accessed April 17, 2022.
9. Brouns F. Overweight and diabetes prevention: is a low-carbohydrate-high-fat diet recommendable? [published correction appears in Eur J Nutr. 2019 Apr 16;:]. Eur J Nutr. 2018;57(4):1301-1312. doi:10.1007/s00394-018-1636-y
10. Ebbeling CB, Knapp A, Johnson A, et al. Effects of a low-carbohydrate diet on insulin-resistant dyslipoproteinemia-a randomized controlled feeding trial [published correction appears in Am J Clin Nutr. 2022 Jan 11;115(1):310]. Am J Clin Nutr. 2022;115(1):154-162. doi:10.1093/ajcn/nqab287
11. Gołąbek KD, Regulska-Ilow B. Dietary support in insulin resistance: An overview of current scientific reports. Adv Clin Exp Med. 2019;28(11):1577-1585. doi:10.17219/acem/109976
12. Hall KD, Chung ST. Low-carbohydrate diets for the treatment of obesity and type 2 diabetes. Curr Opin Clin Nutr Metab Care. 2018;21(4):308-312. doi:10.1097/MCO.0000000000000470
13. Bottles. https://pixabay.com/vectors/bottles-pills-medicine-prescription-309391/. Accessed April 16, 2022.
14. Marciano M. Cinnamomum zeylanicum (cinnamon). The Naturopathic Herbalist. https://thenaturopathicherbalist.com/herbs/c-2/cinnamomum-verum-cinnamon/. Published March 25, 2013. Accessed April 16, 2022.
15. Zare R, Nadjarzadeh A, Zarshenas MM, Shams M, Heydari M. Efficacy of cinnamon in patients with type II diabetes mellitus: A randomized controlled clinical trial. Clin Nutr. 2019;38(2):549-556. doi:10.1016/j.clnu.2018.03.003
16. Kostov K. Effects of Magnesium Deficiency on Mechanisms of Insulin Resistance in Type 2 Diabetes: Focusing on the Processes of Insulin Secretion and Signaling. Int J Mol Sci. 2019;20(6):1351. Published 2019 Mar 18. doi:10.3390/ijms20061351
17. McCulloch M. 10 supplements to help Lower Blood Sugar. Healthline. https://www.healthline.com/nutrition/blood-sugar-supplements#TOC_TITLE_HDR_7. Published October 29, 2018. Accessed April 16, 2022.
18. Sabatier M, Arnaud MJ, Kastenmayer P, Rytz A, Barclay DV. Meal effect on magnesium bioavailability from mineral water in healthy women. Am J Clin Nutr. 2002;75(1):65-71. doi:10.1093/ajcn/75.1.65
19. Insulin resistance. Insulin Resistance | ADA. https://www.diabetes.org/healthy-living/medication-treatments/insulin-resistance. Accessed April 16, 2022.
20. Stick man walking hiking. Pixabay. https://pixabay.com/vectors/stick-man-walking-hiking-sign-297255/. Accessed April 16, 2022.
21. What is an endocrinologist? American Association of Clinical Endocrinology. https://www.aace.com/all-about-endocrinology/what-endocrinologist. Accessed April 16, 2022.
22. Live, Long, and Prosper. https://freesvg.org/live-long-and-prosper. Accessed April 16, 2022.
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