Insulin Resistance

Insulin is a hormone that signals cells to transport glucose from the blood to the interior or the cell. Insulin is released from the pancreas in response to high levels of blood sugar. Insulin resistance is a pathological condition in which cells fail to respond normally to insulin. This leads to high blood sugar (hyperglycemia). People who develop type 2 diabetes usually pass through earlier stages of insulin resistance and prediabetes, often undiagnosed. Insulin resistance is part of a constellation of symptoms called the metabolic syndrome. Metabolic syndrome includes a cluster of three or more of central obesity, high blood pressure, high blood sugar, high serum triglycerides, and low serum high-density lipoprotein (HDL).

Insulin resistance and the associate high blood sugar can be a positive adaptation under certain conditions. These include pregnancy where the developing fetal brain requires lots of glucose and under certain harsh metabolic conditions. Chronic insulin resistance and the associated high blood sugar, on the other hand, can contribute to organ damage, heart disease, neurological damage and other adverse effects.

What Causes Insulin Resistance?

A principal cause of insulin resistance is consuming too many calories, carbohydrates in particular, relative to short term energy expenditure. The body produces insulin when glucose starts to be released into the bloodstream, primarily from the digestion of carbohydrates. Under normal conditions of insulin reactivity, this insulin response triggers glucose being taken into body cells, to be used for energy or stored as glycogen in the muscles, liver and other organs. When the carbohydrate intake exceeds the body's needs, the excess in transported into cells and stored as fat. After long term exposure to excess carbohydrate intake, the cells may become less sensitive to the effects of insulin. Insulin resistance begins to develop gradually and progressively.

As insulin resistance develops, the body compensates by producing more insulin. Over months and years, the beta cells in the pancreas that are working so hard to make insulin get worn out and can no longer keep pace with the demand for more and more insulin. Then the blood sugar concentration begins to rise and one may develop prediabetes, type 2 diabetes and / or non-alcoholic fatty liver disease (NAFLD).

Insulin resistance is also associated with too much belly fat, lack of exercise, smoking, vitamin D deficiency and insufficient sleep.

The intake of simple sugars, and particularly fructose, is a factor that contributes to insulin resistance. Fructose is metabolized by the liver into triglycerides, and increased triglyceride levels in the blood contribute to insulin resistance, obesity and other health problems.

Overconsumption of cheap sugar-rich meals and beverages has been proposed as a fundamental factor behind the metabolic syndrome epidemic. Fast food meals are sugar rich, high in dietary fat and fructose, and low in omega-3 oils and fiber. They generally have a high glycemic index.

The glycemic index (GI) is a number from 0 to 100 assigned to a food, with pure glucose arbitrarily given the value of 100. This number represents the relative rate of rise in the blood glucose level two hours after consuming that food. GI tables are available that list many types of foods. A food is considered to have a low GI if it is 55 or less; high GI if 70 or more; and mid-range GI if 56 to 69. High GI foods cause a more rapid rise in blood glucose resulting in more insulin release and the more rapid development of insulin resistance over time.

The bottom line is that consuming significantly more calories than one burns will result in weight gain, insulin resistance, pre-diabetes, type 2 diabetes, obesity, metabolic syndrome and all the rest. This is true even if one eats only healthy and low GI foods as opposed to junk food.

Restore Insulin Sensitivity

Numerous studies have demonstrated that it is possible to restore insulin sensitivity, at least for some individuals. Restoring insulin sensitivity is necessary to accomplish weight loss and reduce the risk of type 2 diabetes, heart disease and all of the damaging effects of these diseases.

To restore insulin sensitivity, it is necessary to reduce insulin levels. To do that requires reducing the consumption of foods that the body converts into glucose. Reducing glucose levels is facilitated by reducing calorie intake, following a low glycemic index diet, consuming smaller meal portions, increasing exercise, intermittent fasting and periodic fasting. These measures provide a foundation that is necessary for success. If and only if these measures are followed, additional benefits may be seen by using some natural approaches to facilitating insulin sensitivity restoration.

Chromium Supplementation

Chromium is an essential mineral that appears to have a beneficial role in the regulation of insulin action and its effects on carbohydrate, protein and lipid metabolism. Several studies have demonstrated that chromium supplements enhance the metabolic action of insulin and lower some of the risk factors for cardiovascular disease, particularly in overweight individuals. Dietary chromium is poorly absorbed. Chromium levels decrease with age.

Chromium picolinate, specifically, has been shown to reduce insulin resistance and to help reduce the risk of cardiovascular disease and type 2 diabetes. Supplements containing 200-1,000 mcg chromium as chromium picolinate a day have been found to improve blood glucose control. Chromium picolinate is the most efficacious form of chromium supplementation. Numerous animal studies and human clinical trials have demonstrated that chromium picolinate supplements are safe.

Magnesium Supplementation

Magnesium is an essential trace mineral with several potential protective activities against obesity associated diseases. Population studies suggest a relationship between low magnesium and increased risk of metabolic syndrome and diabetes. One controlled trial has demonstrated the ability of magnesium to decrease fasting insulin concentrations by 2.2 ?IU/mL in otherwise healthy overweight volunteers.

Some forms of magnesium are poorly absorbed. The most absorbable form is Magnesium L-Threonate

Hesperidin Supplementation

Hesperidin and related flavonoids are found in a variety of plants but are most concentrated in the seeds of citrus fruits. The body converts hesperidin into hesperetin and other metabolites. These compounds are powerful free radical scavengers and have demonstrated anti-inflammatory, insulin-sensitizing, and lipid-lowering activity. Studies suggest hesperidin's positive effects on blood glucose and lipid levels may be related in part to activation of the AMP-activated protein kinase (AMPK) pathway.

In a six-week randomized controlled trial on 24 diabetic participants, supplementation with 500 mg of hesperidin per day improved glycemic control, increased total antioxidant capacity, and reduced oxidative stress and DNA injury. In another randomized controlled trial, 24 adults with metabolic syndrome were treated with 500 mg of hesperidin per day or placebo for three weeks. Hesperidin treatment improved endothelial function and led to a 33% reduction in median levels of the inflammatory marker high-sensitivity C-reactive protein (hs-CRP), as well as significant decreases in levels of total cholesterol, apolipoprotein B (apoB), and markers of vascular inflammation, relative to placebo.

Gynostemma Pentaphyllum Supplementation

Gynostemma pentaphyllum is an Asian medicinal plant that has been shown to activate a critical enzyme called adenosine monophosphate-activated protein kinase (AMPK). This enzyme affects glucose metabolism and fat storage. Some benefits of caloric restriction and vigorous exercise appear to result from activation of AMPK during energy deficit. Studies suggest AMPK activation protects against obesity and weight gain.

A study of obese people with elevated waist-to-hip ratio showed that daily supplementation with G. pentaphyllum extract for 12 weeks significantly reduced body weight, total abdominal fat area, body fat mass, percent body fat, and body mass index compared with a placebo group of similarly obese patients.

Blood Sugar Supplements

Here are some recommended Blood Sugar Supplements.

Blood Sugar Supplements

Insulin Resistance References

Click to Expand References

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