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Insulin acts like a key to let blood sugar into cells for use as energy. Insulin, Blood Sugar, and Type 2 Diabetes Insulin is a key player in developing type 2 diabetes. Here are the high points: The food you eat is broken down into blood sugar. Blood sugar enters your bloodstream, which signals the pancreas to release insulin.

Insulin also signals the liver to store blood sugar for later use. Blood sugar enters cells, and levels in the bloodstream decrease, signaling insulin to decrease too. But this finely tuned system can quickly get out of whack, as follows: A lot of blood sugar enters the bloodstream.

The pancreas pumps out more insulin to get blood sugar into cells. The pancreas keeps making more insulin to try to make cells respond. Moreover, prolonged and unregulated high blood sugar can damage nerves and organs. Individuals are most at risk of insulin resistance if they already have prediabetes, or a family history of type 2 diabetes, as well as if you are overweight or obese.

If you have insulin resistance, you have low insulin sensitivity. Conversely, if you are sensitive to insulin, you have low insulin resistance. Insulin sensitivity refers to how responsive your cells are to insulin. More specifically, the relationship between how much insulin needs to be produced in order to deposit a certain amount of glucose in the bloodstream.

You are insulin sensitive if a small amount of insulin needs to be secreted to deposit a certain amount of glucose, and insulin resistant if a lot of insulin needs to be secreted to deposit the same amount of glucose.

Improving insulin sensitivity can help you reduce insulin resistance and the risk of many diseases, including diabetes. Looking to enhance your insulin sensitivity is a smart and healthy decision regardless of whether you are already living with diabetes, or not. Being insulin sensitive ensures that your body properly utilizes food and converts the correct amount of glucose for energy into the bloodstream in the most efficient way possible.

How do I improve insulin sensitivity aka become less resistant to insulin? Eating the right food means making smart food choices, it does not strictly mean low carbohydrate either, but it does mean the right type of carbohydrates. Well-nourished bodies function better, and more efficiently utilize and burn calories for energy.

As opposed to unhealthy foods which quickly store calories consumed into unwanted fat. Focus on portion control and a well balanced diet high in fiber, and foods that are low glycemic.

Insulin is a hormone that helps the body control the level of sugar, or glucose, in the blood. Insulin sensitivity varies between people and can change according to various lifestyle and dietary factors. People with insulin resistance have a higher risk of developing type 2 diabetes.

Improving insulin sensitivity and reducing insulin resistance may benefit those who have or are at risk of type 2 diabetes.

While the prevalence of prediabetes is similar across racial and ethnic groups, the prevalence of diabetes is higher among American Indians, Alaska Natives, Hispanic Americans, and non-Hispanic Black Americans than among white Americans.

This means that people from historically marginalized groups may develop the condition sooner or at a faster rate. This article looks at lifestyle and dietary factors that may help a person improve their insulin sensitivity using natural therapies and products.

A review of 11 studies found an association between increased physical activity levels and improved insulin sensitivity. Exercise also uses some glucose in the blood, bringing blood glucose levels further into typical ranges. The findings of a review suggest that certain types of exercise may increase insulin sensitivity more than others.

The authors found that a combination of aerobic exercise and strength training was particularly effective for people both with and without diabetes. In a study , 16 healthy people who were not getting sufficient sleep extended their sleep by 1 hour per day for 6 weeks.

This extra sleep increased insulin sensitivity. Recent research suggests that replacing carbohydrates with unsaturated fats may improve insulin sensitivity in some people. A study investigated the effects of a low carbohydrate diet on insulin sensitivity in adults at risk for type 2 diabetes.

The researchers concluded that eating a diet low in carbohydrates can help improve insulin sensitivity in people with a BMI of over 30 or those with other risk factors for diabetes, such as polycystic ovary syndrome.

However, a more recent review from suggested that a low carbohydrate diet might actually increase insulin resistance, especially if a person is not losing body weight while following the diet.

Although this fiber is a type of carbohydrate, the body cannot break it down fully. As a result, it does not contribute to spikes in blood glucose levels. Soluble fiber also delays gastric emptying, which is the time it takes for a meal to leave the stomach and enter the small intestine. A small study suggests that this delay may help decrease blood glucose levels after meals in people with type 2 diabetes.

Intermittent fasting is a type of diet that focuses on the timing of meals rather than the specific foods in the diet. It may improve insulin sensitivity and reduce the risk of type 2 diabetes for certain people.

A review investigated the effects of two methods of intermittent fasting in overweight and obese adults. The first involved restricting calorie intake for 1—3 days per week and eating freely on the remaining days. As with a daily calorie-restricted diet, the researchers found that both types of intermittent fasting reduced insulin resistance.

However, this type of eating had no meaningful effect on blood glucose levels, so the authors concluded that more research is necessary. In addition to changing the foods in their diet, people looking to increase their insulin sensitivity may benefit from taking dietary supplements.

Taking probiotics or omega-3 fatty acid supplements may improve insulin sensitivity in people who are overweight. A clinical trial investigated the effects of both omega-3 fatty acids and probiotics on insulin sensitivity in 60 adults who were overweight but otherwise healthy. The researchers reported that taking either a probiotic or omega-3 supplement for 6 weeks led to significant improvements in insulin sensitivity in comparison with a placebo.

The increase in insulin sensitivity was even greater in those who took both supplements together. Learn everything you need to know about probiotics. Magnesium supplements may also be beneficial for people wanting to improve their insulin sensitivity.

A systematic review found that taking magnesium supplements for more than 4 months significantly improved insulin resistance in people with and without diabetes.

Read more about magnesium glycinate, a popular supplement. Resveratrol is a natural compound that occurs in the skin of red grapes. It is also available as a dietary supplement. A meta-analysis of 11 studies found that taking resveratrol supplements significantly improved glucose control and insulin sensitivity in people with diabetes.

However, the researchers did not observe the same effects in people without diabetes. They concluded that there is a need for more research on the effects of resveratrol supplementation in humans. Low insulin sensitivity is a risk factor for developing type 2 diabetes.

Exercising well, getting enough sleep, and eating a nutritious diet high in unsaturated fats and soluble fiber may help improve insulin sensitivity in people with and without diabetes. Certain dietary supplements may also be beneficial.

Many of these supplements are available to purchase online:. However, a person should be aware that the Food and Drug Administration FDA does not regulate supplements. Therefore, they should speak with their doctor before taking any supplement.

Individuals can discover more resources for living with type 2 diabetes by downloading the free T2D Healthline app. It provides access to expert content and peer support through one-on-one conversations and live group discussions. Download the app for iPhone or Android. If you have insulin resistance, you have low insulin sensitivity.

Conversely, if you are sensitive to insulin, you have low insulin resistance 7. Insulin resistance occurs when your cells stop responding to the hormone insulin. This causes higher insulin and blood sugar levels, potentially leading to type 2 diabetes. One possible cause is increased levels of free fatty acids in your blood, which can cause cells to stop responding properly to insulin 8.

The main causes of elevated free fatty acids are consumption of too many calories and the presence of excess body fat. In fact, overeating, weight gain , and obesity are all strongly associated with insulin resistance 9 , 10 , Visceral fat, the harmful belly fat that can accumulate around your organs, may release many free fatty acids into your blood, as well as inflammatory hormones that drive insulin resistance 12 , Although insulin resistance is more common among people with overweight or obesity, anyone can develop it Black, Hispanic, and Asian individuals are at particularly high risk The main causes of insulin resistance are overeating and increased body fat, especially in the belly area.

Other factors that can contribute include high sugar intake, inflammation, inactivity, and genetics. A healthcare professional can use several methods to determine whether you have insulin resistance.

For example, high fasting insulin levels are a strong indicator of this condition A fairly accurate test called HOMA-IR can estimate insulin resistance based on your blood sugar and insulin levels There are also ways to measure blood sugar regulation more directly, such as an oral glucose tolerance test — but this takes several hours.

Your risk of insulin resistance increases greatly if you have overweight or obesity, especially if you have large amounts of belly fat 7. A skin condition called acanthosis nigricans, which causes dark spots on your skin, can also indicate insulin resistance Low HDL good cholesterol levels and high blood triglycerides are two other markers strongly associated with insulin resistance High insulin and blood sugar levels are key symptoms of insulin resistance.

Other symptoms include excess belly fat, high blood triglycerides, and low HDL good cholesterol levels. Insulin resistance is a hallmark of two very common conditions: metabolic syndrome and type 2 diabetes.

Metabolic syndrome is a group of risk factors associated with type 2 diabetes, heart disease, and other health conditions. Its symptoms include high blood triglycerides, high blood pressure , excess belly fat, high blood sugar, and low HDL good cholesterol levels You may be able to prevent metabolic syndrome and type 2 diabetes by stopping the development of insulin resistance.

Insulin resistance is linked to metabolic syndrome and type 2 diabetes, two common health conditions around the world. Insulin resistance is strongly associated with heart disease, which is the leading cause of death around the globe 28 , Additionally, insulin resistance has been linked to an increased risk of developing major depressive disorder It is often possible to completely reverse insulin resistance by making the following lifestyle changes:.

Most of the habits on this list also happen to be associated with better overall health, a longer life, and protection against chronic disease. Lifestyle strategies such as exercise, healthy eating, and stress management may help reduce or even reverse insulin resistance.

Low carb diets may be beneficial for metabolic syndrome and type 2 diabetes — and this is partially mediated by reduced insulin resistance 44 , 45 , According to the American Diabetes Association, consumption of foods high in carbs and low in fat may actually worsen insulin resistance 7.

Additionally, low carb diets may support weight loss, which could help increase insulin sensitivity 7 , Low carb diets involve limiting your intake of foods high in carbs or added sugar, including baked goods, grains, and sweets. Diets that are very low in carbohydrates, such as the ketogenic diet , may also improve blood sugar regulation and enhance insulin sensitivity 48 , According to one review, following a ketogenic diet may help improve blood sugar regulation, decrease inflammation and fasting insulin level, and promote weight loss, all of which may be beneficial for people with insulin resistance Low carb and ketogenic diets may improve insulin resistance and support blood sugar regulation.

However, you should talk with a healthcare professional before making major changes to your diet. Insulin resistance may be one of the key drivers of many chronic conditions, including type 2 diabetes.

You can improve this condition through lifestyle measures such as eating a balanced diet, staying active, and making an effort to maintain a moderate body weight.

Preventing insulin resistance may be among the most effective ways to live a longer, healthier life. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Find out the different types of basal insulin. Understand the benefits, how they're administered, and potential side effects.

Read on to learn how your insulin needs may…. Insulin resistance doesn't have to turn into diabetes. Know about early signs and find out what you can do to identify the condition.

Some people claim that artificial sweeteners can raise blood sugar and insulin levels, and potentially even cause diabetes. If your doctor recommends you start taking insulin to manage type 2 diabetes, you may have some questions.

Read on for guidance. Diabetes hinders your ability to produce insulin.