Symptoms of Insulin Resistance and How to Maintain Stable Blood Sugar Levels

Diabetes does not usually develop suddenly; it is often preceded by certain stages. Instead of glucose moving from the blood into the body’s cells through insulin, the cells themselves build a barrier against it, keeping glucose accumulated in the blood and continuing to rise.

This condition is known as “insulin resistance,” which, if left untreated, may eventually lead to type 2 diabetes.

So, what are the symptoms of insulin resistance to watch for early? And how can insulin resistance be treated or prevented?

What Is Insulin Resistance?

Insulin resistance is, in short, when your body does not respond to insulin as it should. Normally, the hormone insulin produced by the pancreas transfers glucose (sugar) into the body’s cells so they can use it for energy.

However, when cells fail to respond properly to insulin, glucose accumulates in the blood, raising blood sugar levels.

In response, the pancreas produces more insulin in an attempt to overcome the rising glucose levels. This state is called insulin resistance, which can progress to type 2 diabetes if blood sugar levels remain high.

Causes of Insulin Resistance

Certain factors may increase the risk of developing insulin resistance, including:

• Being overweight or obese, or having a large waist circumference.
• Being 35 years of age or older. However, children and adolescents can also develop insulin resistance, though the risk increases with age.
• A family history of diabetes.
• Physical inactivity.
• Smoking, including e-cigarettes or even exposure to secondhand smoke.
• A previous history of gestational diabetes or giving birth to a baby weighing 4 kilograms (about 9 lbs) or more.
• Having certain health conditions such as polycystic ovary syndrome (PCOS), Cushing’s syndrome, acromegaly, or sleep apnea.
• Taking certain medications, such as glucocorticoids, antipsychotics, or HIV medications.

Detailed Symptoms of Insulin Resistance

Insulin resistance leads to elevated blood sugar levels above the normal range, causing symptoms such as:

• Excessive thirst or hunger.
• Feeling hungry even after eating.
• Frequent urination.
• Tingling or numbness in the hands or feet.
• Feeling more tired than usual.
• Recurrent infections.
• Blood test results showing high blood sugar levels.

Some people with insulin resistance may also develop acanthosis nigricans, which are dark, velvety patches often appearing on the back of the neck, thighs, and armpits.

Experts believe insulin—directly or indirectly—activates insulin-like growth factor 1 (IGF-1) receptors in certain skin cells, leading to the development of acanthosis nigricans.

It’s worth noting that in the absence of clear insulin resistance symptoms, doctors may detect the condition or prediabetes through laboratory tests.

Diseases Associated with Insulin Resistance

Vascular changes may occur in people with insulin resistance, and the condition is linked to several diseases, including:

• High blood pressure.
• Metabolic syndrome (a cluster of conditions including high blood pressure and increased waist circumference), which raises the risk of heart disease, diabetes, and stroke.
• Metabolic-associated fatty liver disease (MAFLD).
• Obesity or increased waist size.
• Elevated triglycerides or cholesterol levels in the blood.

What’s the Difference Between Diabetes and Insulin Resistance?

There is indeed a difference between insulin resistance and type 2 diabetes. Insulin resistance is considered a precursor stage to type 2 diabetes. Below are their similarities and differences:

Similarities

Insulin resistance occurs when the body’s cells do not respond properly to insulin. The pancreas compensates by producing more insulin to achieve the desired response, leading to elevated insulin levels in the blood.

Over time, insulin resistance may progress to prediabetes, and if left untreated, it can develop into type 2 diabetes. The higher the level of insulin resistance in a diabetic patient, the harder it becomes to control blood sugar.

Type 2 diabetes occurs when blood sugar levels are very high because the pancreas either doesn’t produce enough insulin or the body cannot use the insulin effectively.

Some type 2 diabetes medications, such as metformin, are designed to increase the body’s sensitivity to insulin the opposite of insulin resistance.

Differences

Despite the overlap between the two conditions, not everyone with insulin resistance has diabetes, and not all diabetics have insulin resistance.

While insulin resistance can develop into type 2 diabetes if untreated, it is also linked to other conditions, such as:

• Polycystic ovary syndrome (PCOS).
• Metabolic syndrome.
• Metabolic-associated fatty liver disease (MAFLD).
• Heart disease.

Additionally, insulin resistance is not a chronic disease—it can be reversed. In contrast, type 2 diabetes is a chronic condition that cannot be completely reversed, although it can be managed through lifestyle changes, such as a healthy diet and regular exercise, or with medication to control blood sugar levels.

Insulin Resistance Diagnosis

Insulin resistance can be diagnosed through several tests, including:

1. A1C Test (Hemoglobin A1C):

This test measures your average blood sugar levels over the past 2–3 months. Results are interpreted as follows:

• Normal: below 5.7%.
• Prediabetes: 5.7% to 6.4%.
• Diabetes: 6.5% or higher.

2. Fasting Blood Glucose Test:

This test requires fasting (no food or drink) for at least 8 hours. If the results are high, a second test may be needed after a few days for confirmation. If both tests show high glucose levels, the doctor may diagnose insulin resistance or diabetes.

Interpretation of fasting blood sugar results:

• Normal: below 100 mg/dL.
• Prediabetes: between 100–125 mg/dL.
• Diabetes: 126 mg/dL or higher.

3. Lipid Test:

Blood lipid levels may also be elevated in people with insulin resistance or diabetes. Therefore, doctors may recommend tests to measure cholesterol and triglycerides.

How to Treat and Prevent Insulin Resistance

There are no specific medications designed solely to treat insulin resistance itself, but there are treatments to control blood sugar levels, especially for diabetics. The main strategies include:

1. Healthy Lifestyle

Living a healthy lifestyle can prevent or reverse insulin resistance and restore balance. This includes:

• Eating a healthy diet. Doctors often recommend reducing intake of carbohydrates and unhealthy fats—cutting back on sugar, red meat, and refined starches—while increasing consumption of vegetables, fruits, whole grains, fish, and lean poultry.
• Exercising regularly.
• Getting enough sleep every night.

Over time, these changes can:

• Reduce insulin resistance.
• Regulate blood sugar levels.
• Lower triglycerides and LDL (bad) cholesterol.
• Increase HDL (good) cholesterol.

2. Maintaining a Healthy Weight

A National Institutes of Health (NIH) study from the Diabetes Prevention Program found that losing just 5–7% of body weight among those at high risk for diabetes significantly reduced their risk of developing the disease.

Thus, losing excess weight is crucial whether you have insulin resistance or diabetes. Working with a nutritionist can help you lose at least 5–7% of your starting weight.

3. Medications

Doctors may prescribe medications—not as a substitute for a healthy lifestyle but as a supplement—to help regulate blood sugar and prevent type 2 diabetes. One such drug is metformin, which helps delay the onset of diabetes, particularly in:

• Women with a history of gestational diabetes.
• Individuals with obesity.
• Young adults.

Always consult your doctor to determine whether the medication is suitable and how to take it safely to avoid side effects.

Doctors may also prescribe medications to manage related health conditions, such as high blood pressure or high cholesterol.

Foods to Avoid with Insulin Resistance

People with insulin resistance should avoid foods that raise blood sugar levels or contain unhealthy fats. These include:

• Rice.
• Bread.
• Potato chips.
• Sweets and candies.
• Pastries.
• Fruit juices.
• Crackers and snacks.
• Sweetened beverages.

What Is the Best Vitamin for Insulin Resistance?

There is no solid evidence that supplements can treat insulin resistance in the long term. It is best to focus on a healthy diet, quality sleep, and physical activity. Supplements may only help if you have a specific nutrient deficiency.

What Is the Best Drink for Insulin Resistance?

Many studies have confirmed that green tea may improve insulin sensitivity and lower blood sugar levels. For example, a 2016 review published in the journal Obesity Reviews found promising results. However, more research is needed to confirm these effects long-term, as findings on green tea’s role in maintaining stable blood sugar are still mixed.