Can Insulin Resistance Cause Weight Gain?

Insulin is a hormone made by the pancreas. Its main function is to help cells absorb glucose from the bloodstream to be used for energy. Glucose is a type of sugar that comes from the foods we eat.

When the body’s cells don't respond well to insulin, the pancreas compensates by producing more, leading to hyperinsulinemia. Prolonged insulin resistance can elevate blood sugar levels, resulting in weight gain, prediabetes and eventually type 2 diabetes. Weight loss becomes difficult as excess glucose is stored as fat.

Additionally, excess belly fat worsens insulin resistance because it impairs the body’s ability to use insulin effectively. This creates a cycle of increasing resistance and further weight gain.

Chronically high insulin levels also disrupt normal hunger signals, causing increased hunger and strong cravings for high-sugar foods, which contribute to additional weight gain.

Insulin resistance is influenced by a variety of factors. Genetics can play a significant role. If your parents or siblings have diabetes or insulin resistance, you are at higher risk.

Lifestyle factors greatly affect how well insulin works in the body. A sedentary lifestyle, poor diet and obesity are major factors. Eating lots of processed foods and sugars further increases risk. Certain medications can also cause it.

Signs of insulin resistance, include:

• High blood sugar levels
• High blood pressure
• High blood levels of triglycerides (a type of fat)
• High LDL (bad cholesterol)
• Low HDL (good cholesterol)

Recognizing symptoms of insulin resistance is important for managing it. Along with weight gain, you may feel very tired. This fatigue can happen even after you get enough rest.

Other symptoms include:

• Increased thirst
• Frequent urination
• Increased hunger and cravings
• Brain fog, difficulty concentrating
• High blood pressure
• Blurred vision
• Headaches
• Vaginal and skin infections
• Slow healing cuts and sores

Dietary changes, physical activity and medications can control blood glucose and insulin levels.

Low-carb diets that emphasize healthy sources of carbs, fat and protein can help manage and reduce the risk of insulin resistance.

The glycemic index (GI) of a food measures how quickly it raises blood glucose levels after it’s eaten. High GI foods, such as sugary snacks, cause rapid spikes, while low-GI options, such as whole grains, lead to gradual increases. Understanding this index helps in making informed dietary choices.

A GI score is a measure of the effect that a given food has on blood sugar levels.

• High-glycemic index foods (70 and above) cause sudden and significant insulin spikes.
• Mid-glycemic index foods (56-69) are foods with moderate insulin-raising effects.
• Low-glycemic index foods (0-55) help keep insulin levels relatively low and steady.

Low GI foods also support better meal planning for managing insulin resistance.

Harvard University offers a simplified online glycemic index reference to help with glucose management.

There are also smartphone and tablet apps to track and manage diabetes, glucose control, meal plans and physical activity.

Some foods can help improve insulin sensitivity and keep blood sugar stable. These foods are high in complex carbohydrates, healthy fats and other important nutrients. They affect blood sugar levels more slowly than simple carbohydrates, which can cause quick spikes.

Here are some good options:

• Whole grains: brown rice, quinoa and oats
• Vegetables: leafy greens, broccoli and zucchini
• Fruits: berries, apples and pears
• Nuts and seeds: almonds, walnuts and chia seeds
• Fish: salmon, mackerel and sardines

Simple carbohydrates are sugars that quickly raise blood sugar levels. Common examples include:

• Sugary foods: candy, chocolate bars
• Refined grains: white bread and pastries
• Processed snacks: chips and cookies
• Sweetened drinks: sugary sodas and fruit punches
• Desserts: ice cream and cakes

It’s important to eat these foods in moderation or not at all. They lack fiber and nutrients. They can cause quick energy spikes and crashes, which makes it harder to manage blood sugar.

Regularly checking your waist size is important for monitoring your health risks. A larger waist often means more visceral fat, which can lead to insulin resistance and raises the risk of metabolic disorders.

Monitoring blood pressure is just as important. High blood pressure can cause insulin resistance and make it worse. Keeping blood pressure in check helps lower the risk of serious issues like heart disease.

Effective weight management is key to preventing prediabetes and type 2 diabetes. Keeping insulin levels steady can reduce the risk of these diseases. Controlling weight helps balance blood sugar and prevents excess sugar from becoming fat.

To maintain a healthy weight, people often need to change their diet and exercise more. Reducing intake of sugars and processed foods can greatly improve insulin sensitivity and help keep blood sugar levels stable.

Regular exercise helps the body use extra blood sugar better. Physical activity boosts insulin sensitivity, which helps manage body weight. Even a small amount of weight loss can greatly improve insulin control.

“Even if somebody is not insulin-resistant and doesn’t get additional weight-loss benefits from minimizing their intake of simple carbohydrates, it’s a healthy way to eat,” Dr. Lee says.