Insulin resistance is when your cells stop responding well to insulin, the hormone that moves sugar from your blood into your cells. Your pancreas makes more insulin to keep up, but over time blood sugar can creep up into the prediabetes range and, for some people, type 2 diabetes. The good news is that daily habits make a real difference.
Key takeaways
- Insulin resistance usually comes first, often years before blood sugar reaches the diabetes range.
- A fasting blood sugar of 100 to 125 mg/dL (5.6 to 6.9 mmol/L) or an A1C of 5.7% to 6.4% is in the prediabetes range.
- In the Diabetes Prevention Program, people with prediabetes who lost about 7% of their body weight and walked 150 minutes a week cut their risk of developing type 2 diabetes by 58%.
- Many people with insulin resistance or prediabetes have no symptoms, so a simple blood test is the only way to know.
What is insulin resistance?
Insulin works like a key that opens your cells so glucose can get in and be used for energy. With insulin resistance, the lock gets stiff. Muscle, fat and liver cells respond less, so the pancreas releases more insulin to get the same job done. For a while that keeps blood sugar normal. When the pancreas can no longer keep up, blood sugar starts to rise.
How is type 2 diabetes different?
Type 2 diabetes is diagnosed when blood sugar stays high enough to meet set thresholds. Over years, high blood sugar can affect the heart, kidneys, eyes and nerves, which is why early testing and follow-up with your doctor matter.
What numbers should you know?
| Test | Normal | Prediabetes | Diabetes |
|---|---|---|---|
| Fasting blood sugar | Under 100 mg/dL (5.6 mmol/L) | 100 to 125 mg/dL | 126 mg/dL or higher |
| A1C | Under 5.7% | 5.7% to 6.4% | 6.5% or higher |
Source: American Diabetes Association. Diabetes Canada uses slightly different cut-offs for prediabetes, so ask your doctor which applies to you. See our guide to normal blood sugar levels for more detail.
What raises the risk?
- Carrying extra weight, especially around the waist
- Being physically inactive
- Age 35 and older, and a family history of type 2 diabetes
- Short or poor-quality sleep and ongoing stress
- A history of diabetes in pregnancy or polycystic ovary syndrome
Which everyday habits support healthy blood sugar?
- Move most days. Aim for 150 minutes of moderate activity a week. Even a 10 to 15 minute walk after meals helps your muscles use glucose.
- Build balanced plates. Fill half your plate with vegetables, add a palm of protein, and choose whole grains, beans and lentils over refined carbs and sugary drinks.
- Add strength training. Muscle is one of the main places your body stores and uses glucose.
- Protect your sleep. Seven or more hours a night supports healthy insulin sensitivity.
- Know your numbers. Ask your doctor about a fasting glucose or A1C test, especially if you have risk factors.
Some people also add a daily botanical formula to their routine. Naavudi is a Made in Canada herbal formula that supports healthy glucose metabolism and healthy blood sugar levels as part of a balanced diet and active lifestyle, registered by Health Canada (NPN 80046735).
The bottom line
Insulin resistance is common, often silent and very responsive to everyday habits. Get tested, move after meals, eat more fiber and protein, sleep well and work with your doctor on a plan that fits you.
Frequently asked questions
Can insulin resistance be reversed?
For many people, weight loss, regular activity and better sleep improve insulin sensitivity and can bring blood sugar back into the normal range. Your doctor can track your progress with follow-up tests.
Does insulin resistance cause symptoms?
Often not. Some people notice darker, velvety skin on the neck or underarms, but most find out through a routine blood test.
Should I stop my medication if my numbers improve?
No. Never stop or change a prescribed medication on your own. Talk to your doctor about any changes.
Sources
- American Diabetes Association, Standards of Care in Diabetes
- Centers for Disease Control and Prevention, Insulin Resistance and Diabetes
- Diabetes Prevention Program Research Group, New England Journal of Medicine, 2002
This article is general information, not medical advice. Talk to your doctor or pharmacist before starting any supplement, especially if you take medication or have a medical condition, and never stop a prescribed medication on your own. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.