What is insulin resistance?

Why insulin resistance matters

For years you can have insulin resistance with normal sugar readings and no symptoms, while your pancreas works overtime.

Over time it can:

• lead to prediabetes and type 2 diabetes
• make weight gain easier

It is closely tied to PCOS, where high insulin pushes the ovaries to make more male-type hormones.

Risk is higher with:

• excess weight or a large waist
• inactivity
• age over 35
• a family history of diabetes, or past gestational diabetes
• sleep apnoea
• certain ethnic backgrounds

What helps with insulin resistance

Muscles that are used regularly take up sugar better, so daily movement and some strength work are among the best tools you have.

On your plate:

• Swap maida and white rice for whole grains and millets more often.
• Add dal, chana or paneer to each meal.
• Fill half the plate with vegetables.
• Cut down on sweets and sugary drinks.

Good sleep matters too. In a large US study, people at high risk who lost 5 to 7 percent of their weight lowered their chance of getting diabetes.

Is there a test for insulin resistance?

There's no single standard test on most reports. Your doctor may look at:

• fasting insulin
• HOMA-IR, which combines fasting insulin and fasting sugar
• HbA1c

Cutoffs for HOMA-IR differ between labs, so ask your doctor how to read yours.