1. What is Insulin Resistance?

   • Insulin resistance, sometimes known as impaired glucose tolerance, is a condition in which the cells inside your body no longer respond to insulin efficiently. Insulin is a hormone produced by the pancreas that is critical in the metabolism of carbohydrates and sugars. It's what cells need to use the energy in the sugars and starches you eat.
     When insulin cannot be used properly, the cells in your body cannot properly obtain energy and the level of sugars in your blood increases. This is what happens in diabetics, but to a much more extensive degree. It is thought that insulin resistance is a precursor to diabetes.
     A person with insulin resistance will have a fasting blood sugar level of 100 to 125 mg/dl. If you think you might have insulin resistance, your physician will perform a glucose test.

   Causes of Insulin Resistance

   • Insulin resistance can be caused by genetics. If a family member is type 2 diabetic or has been diagnosed with insulin resistance, you may be more likely to suffer from it. Certain medications also have effects on the way your body manages blood sugar and insulin production. Talk to your doctor about medications that can evaluate your risk of developing insulin resistance.
     The exact cause of insulin resistance is largely unknown. However, people who are obese (especially in the mid-section), have ongoing illnesses or stress, pregnant women and those who use steroids have much higher occurrences of insulin resistance. Individuals with high blood pressure, high cholesterol and triglycerides and a waist circumference of more than 35 inches (women) or 40 inches (men) are also at an increased risk of developing insulin resistance.

   How Insulin Resistance Relates to Diabetes

   • Since insulin resistance is a condition in which the body cannot properly utilize insulin, it often is seen as a precursor to type 2, or adult-onset, diabetes. In most cases of adult-onset diabetes, patients develop insulin resistance years before full-fledged diabetes.
     During insulin resistance, the pancreas must compensate for the body's inability to utilize insulin by producing more of it than usual. Over time, the pancreas wears down and can no longer produce the amount of insulin needed to maintain proper blood sugar levels. This is when a person is diagnosed with diabetes.

   Treatment

   • Following a diet that contains a lot of lean protein, whole grains and plenty of vegetables and fruits can help your body utilize insulin properly. Choosing foods that have a low glycemic index can help treat insulin resistance and keep the blood sugar levels in check. Low-glycemic-index foods are metabolized slowly and do not produce large spikes in blood sugar. Overall, they take less insulin to metabolize. Whole grains, veggies and even most dairy products are considered to be low or medium in glycemic index.
     High-glycemic-index foods should be largely avoided, as they produce a quick spike in blood sugar and are harder on the pancreas because they provoke large amounts of insulin to be made. These foods include candy, cakes, pastries, cookies, white bread, white flour and white rice.
     Some foods, like potatoes, are high-glycemic index when you take the skin off, but when eaten in small amounts with the skin left on, they become lower on the glycemic index.

   Prevention

   • Following a low-glycemic index diet is also beneficial in preventing insulin resistance. Maintaining a healthy weight (or losing weight if you are currently overweight or obese), exercising regularly and managing stress levels are all great ways to reduce your risk of becoming insulin resistant or diabetic.
     Choosing foods that are low in saturated fats and refined carbohydrates and sugar and high in fiber make it easy to follow a low-glycemic index diet. As a general rule, anything that has the word "white" in it should be avoided. Instead of white rice, eat brown rice. Instead of white bread, eat whole-grain bread. The higher the fiber content in a product, the lower its ranking on the glycemic index.
     Avoid drinks that contain sugar or high-fructose corn syrup such as sodas and fruit drinks. Even whole fruit juices should be moderated, as they are a concentrated form of natural sugar and produce spikes in blood sugar as well.