What is insulin resistance?
Insulin resistance is when your body doesn't respond as it should to insulin, a hormone made by the pancreas. People with insulin resistance and prediabetes usually have no symptoms.[1]
Prediabetes means your blood sugar is higher than normal but not high enough for a diagnosis of type 2 diabetes. People with prediabetes have a high chance of developing type 2 diabetes within 5 to 10 years.[1]
Metabolic syndrome is a group of conditions that together raise the risk of heart disease, diabetes and stroke. You may have metabolic syndrome if you have three or more of the following:[2]
What should you watch for?
Factors that raise the risk include overweight or obesity, a large waistline, physical inactivity, being 35 or older, a family history of diabetes, having had gestational diabetes, smoking and some medications.[1]
These are common symptoms of diabetes. It is a good idea to talk to your doctor about your symptoms and ask whether you need a diabetes test.[3]
How can diet and lifestyle help?
Regular physical activity, healthy eating, weight management and enough sleep are the steps recommended for insulin resistance and prediabetes. In the Diabetes Prevention Program (DPP), participants who lost 5–7% of their starting weight lowered their chance of developing diabetes.[1]
For adults at high risk of type 2 diabetes, the Turkish Dietary Guidelines (TÜBER) set these targets: for people who are overweight, losing 7–10% of body weight, and at least 150 minutes of physical activity a week or at least 30 minutes every day.[5]
- Half
- Non-starchy vegetables: salad, green beans, broccoli
- One quarter
- Lean protein: chicken, legumes, tofu, eggs
- The other quarter
- Foods that contain carbohydrates
- On the side
- Water or a sugar-free, low-calorie drink
- Bread
- Whole wheat, whole grain or bran bread instead of white bread
- Rice dishes
- Brown rice or bulgur instead of white rice
- Fruit
- Whole fruit instead of fruit juice; fruits with an edible peel washed well and eaten with the peel
- Legumes
- Legumes 2–3 times a week
- Fats
- Liquid oils, especially olive oil, instead of solid fats
- Boiling and grilling instead of frying
- Drinks
- Water instead of sugar-sweetened drinks
Cutting back on added sugar and refined grains is among the recommendations of both the CDC and the Turkish Dietary Guidelines.[4, 5]
How we work together in counseling
First, we look together at your eating pattern, your daily routine and any test results you have. A detailed body analysis shows us your starting point.
Then we plan your meal pattern, the balance on your plate and your snacks in steps that suit you and that you can keep up. Our nutrition plan supports the treatment your doctor recommends; any change to your medications is your doctor's decision. We can meet face to face in Çiğli or online.
Common questions
- Does insulin resistance cause symptoms?
- Usually not. People with insulin resistance and prediabetes mostly have no symptoms.[1]
- How much weight loss makes a difference?
- In the Diabetes Prevention Program, losing 5–7% of starting weight lowered the chance of developing diabetes. The Turkish Dietary Guidelines also set a 7–10% loss as the target for people who are overweight.[1, 5]
- Should I give up carbohydrates completely?
- To lower the risk of diabetes, the Turkish Dietary Guidelines recommend getting 45–60% of daily energy from carbohydrates and cutting back on added sugar and refined grains, and they list low-carbohydrate ketogenic diets among the diets that may pose health risks. The CDC also notes that keeping track of the amount of carbohydrates at each meal can help you manage your blood sugar.[4, 5]
Something on your mind?
This page is general information; it does not diagnose and does not replace your doctor's advice. Let's talk about a plan made for you.
Sources
- 1.NIDDK. Insulin Resistance & Prediabetes. www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance
- 2.National Heart, Lung, and Blood Institute (NHLBI). What Is Metabolic Syndrome? www.nhlbi.nih.gov/health/metabolic-syndrome
- 3.NIDDK. Symptoms & Causes of Diabetes. www.niddk.nih.gov/health-information/diabetes/overview/symptoms-causes
- 4.Centers for Disease Control and Prevention (CDC). Diabetes Meal Planning. www.cdc.gov/diabetes/healthy-eating/diabetes-meal-planning.html
- 5.T.C. Sağlık Bakanlığı Halk Sağlığı Genel Müdürlüğü (Republic of Türkiye Ministry of Health, General Directorate of Public Health) (2022). Türkiye Beslenme Rehberi (TÜBER) 2022 (in Turkish). Sağlık Bakanlığı Yayın No: 1031, Ankara. hsgm.saglik.gov.tr/depo/birimler/saglikli-beslenme-ve-hareketli-hayat-db/Dokumanlar/Rehberler/Turkiye_Beslenme_Rehber_TUBER_2022_min.pdf