How many times in your diabetes journey have you encountered insulin resistance — when the body does not respond to insulin?
Many factors contribute to this condition. In addition to the more well-known ones, such as excess body fat (especially around the abdomen) and lack of physical activity, resistance can also be triggered by hormonal fluctuations (for example, phases of the menstrual cycle), certain medications (for blood pressure, etc.), carbohydrate-rich foods, and even other hormonal imbalances — thyroid disorders, excess cortisol, and more. While scientists still have much work to do to fully understand how insulin resistance develops, it is important to note that some people experience it only occasionally, while others struggle with it for long periods.
Insulin resistance, among other things, can cause poor circulation, headaches, low energy, high blood glucose levels, weight gain, lack of concentration, and weakness.
Marci Tatham also faced the “tantrum” of insulin resistance. She was diagnosed with type 1 diabetes in 2012. By using various methods to stabilize her glucose levels in advance — without relying on correction doses — she achieved results that proved ideal in her case.
If you are interested, you can also read the article Everyone with Type 2 Diabetes Has Insulin Resistance.
Six Methods That Helped Marci Improve Insulin Function:
1. EAT SMART
This advice is self-explanatory, so it is no surprise that high blood sugar follows when we eat too much pizza, pasta, or sugary desserts. Moderation in everything — including food — is key. Additionally, when fighting insulin resistance, these fundamentals help:
Avoid refined grains.
Carbohydrate-rich refined foods can lead to gut inflammation and elevated cortisol levels in the intestines, resulting in major blood sugar spikes.
Try eating paleo.
In other words, introduce foods lower in carbohydrates and higher in protein. This diet supports consumption of meat, fish, eggs, nuts, selective fruits, and healthy fats and oils.
Avoid inflammatory foods.
Carbohydrates and highly processed foods disrupt gut balance, making insulin’s job harder. Foods that promote inflammation include trans fats (processed foods), sugar, gluten, fast food, alcohol, vegetable oils, and dairy products. Instead, include leafy greens, blueberries, fish, coconut and olive oil, and nuts.
Eat smaller portions and prepare your own meals.
Building the habit of cooking your own food helps you know exactly what you are eating and what glucose response to expect.
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2. MODIFY “BAD” INGREDIENTS IN RECIPES
Many online recipes are labeled as healthy. However, a closer look often reveals high calories, extra carbohydrates, and questionable ingredients. Do not hesitate to modify recipes and replace unsuitable ingredients with diabetes-friendly ones. For example:
- Use almond flour instead of white flour
- Replace brown sugar with erythritol
- Add natural flavorings like lemon, rosemary, or cinnamon
If you run out of ideas, search for “diabetes-friendly” recipes online. In the Croatian space, examples include those from the Typeoneprincess website.
3. MOVE YOUR BODY
Another straightforward way to combat insulin resistance. The natural instinct for many people with diabetes is to correct high glucose with insulin. However, sometimes additional insulin works no better than injecting water.
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In women, during menstrual cycle phases, extra insulin and good nutrition may still not be enough to achieve target glucose levels. This is where exercise works wonders. Even a 30-minute walk can be a powerful defense against insulin resistance — while also benefiting mental health.
Other useful activities include light weightlifting, hiking, or meditation. At work, use breaks for short walks or take the stairs instead of the elevator.
4. STAY HYDRATED
You have heard this advice countless times. But hydration does not mean drinking just anything.
Avoid carbonated beverages. You have probably noticed that when glucose is high, drinking zero-calorie sodas does not improve hydration — it can do the opposite. Artificial ingredients provide no health benefit and may contribute to rapid glucose fluctuations.
Watch for hidden sugars in drinks such as instant coffee mixes or alcohol. Instead, stick to the basics — drink plenty of water.
You can also hydrate through natural berry or vegetable juices. Make smoothies with additions like ginger, turmeric, celery, or carrots.
5. SNACK SMART
Avoid constant grazing throughout the day. Aim for three main meals. If needed, include healthy snacks such as pistachios, almonds, dried vegetables, or protein bars.
Keep these snacks with you — this helps you avoid buying unhealthy options when hunger strikes.
Try to eat dinner earlier to prevent high glucose before bedtime. Late-night eating contributes to weight gain and metabolic imbalance. If you are hungry before sleep, drink herbal tea or choose a healthy snack like a spoonful of peanut butter or a handful of almonds.
6. PLAN AHEAD
You have likely experienced this scenario — the best social moments interrupted by your diabetes device alarm signaling hypo- or hyperglycemia.
To avoid these situations, plan ahead for celebrations, trips, or cinema visits.
Examples:
- Cinema: Bring your own snacks instead of buying high-calorie theater food.
- Parties and celebrations: Attend — but bring diabetes-friendly alternatives to carb-heavy finger foods. You might even inspire the host next time.
- Travel: Avoid expensive, unhealthy gas station or airport snacks — bring prepared options instead.
Lifestyle Levers Before Dose Escalation
While these tricks may not seem revolutionary, they are worth revisiting — especially when caught in cycles of hyperglycemia. Some situations are unavoidable and make diabetes management harder, causing frustration. Before increasing insulin doses, consider implementing these strategies as additional tools in combating insulin resistance.
Article adapted from beyondtype1.org
