Reducing Insulin Resistance
Exercise and Insulin Resistance
Resistance training improved glucose disposal rate by 48%
Previously sedentary nonobese patients were enrolled in a resistance training group or used as sedentary control subjects. The training program consisted of two sets of nine exercises with 10-20 repetitions. Subjects trained five times a week for 4-6 weeks. The glucose disposal rate increased 48% in the resistance training group (6.85 to 10.12 mg.kg-1 lean body mass.min-1), but remained unchanged in the sedentary group (5.95 to 6.36 mg.kg-1 lean body mass.min-1). There was no significant change in body composition in either group. In the resistance training group, a 16% increase in quadriceps strength (191.1 to 216.9 Nm) but no significant change (27.6 to 28.6 ml.kg-1.min-1) in VO2max was observed.
http://www.ncbi.nlm.nih.gov/pubmed/9702447
Resistance training improves insulin sensitivity more than weight loss does
HbA1c (a measure of insulin resistance) fell significantly more in the resistance training & weight loss group than weight loss plus a control program group at 3 months (0.6 vs. 0.07%) and 6 months (1.2 vs. 0.4%) (HbA(1c) is measured in percentage, >6.5% is considered diabetic). Similar reductions in body weight and fat mass were observed after 6 months.
http://care.diabetesjournals.org/content/25/10/1729.full
Resistance training reduces fasting insulin
Significant reductions in fasting insulin were observed in the resistance training group.
http://www.ncbi.nlm.nih.gov/pubmed/20531348
Resistance training improves insulin sensitivity
In the 13 randomized controlled trials included in our analysis, resistance training reduced glycosylated haemoglobin (HbA(1c)) (a measurement of blood sugar control - lower is better) by 0.48% (HbA(1c) is measured in percentage, >6.5% is considered diabetic), fat mass by 2.33 kg and systolic blood pressure by 6.19 mmHg. There was no statistically significant effect of resistance training on total cholesterol, high-density lipoprotein cholesterol, low-density lipoprotein cholesterol, triglyceride and diastolic blood pressure.
http://www.ncbi.nlm.nih.gov/pubmed/20433212
Aerobic exercise improves insulin sensitivity
The plasma visfatin levels (294 ng/ml to 186 ng/ml) and insulin resistance were significantly reduced after 12 wk of aerobic exercise. The results suggest that aerobic exercise resulting in an energy expenditure of 1,200-1,600 kcal/wk for 12 wk decreases plasma visfatin and insulin resistance in obese female adolescents.
http://www.ncbi.nlm.nih.gov/pubmed/20739715
Supplements and Insulin Resistance
1000 mcg of chromium picolinate improved insulin sensitivity by 38%
Trivalent chromium (1000 microg), as chromium picolinate, given without change in diet or activity level, caused a 38% mean improvement in glucose disposal rate in five obese subjects with polycystic ovary syndrome. This suggests that chromium picolinate, an over-the-counter dietary product, may be useful as an insulin sensitizer in the treatment of PCOS.
http://www.ncbi.nlm.nih.gov/pubmed/16730719
Magnesium deficiency causes insulin resistance
High-magnesium diets have preventive (though not curative) activity in certain rodent models of diabetes; conversely, magnesium depletion provokes insulin resistance.
http://www.ncbi.nlm.nih.gov/pubmed/10859688
1200 mg D-chiro-inositol improved insulin sensitivity by 62% in 8 weeks
In the 22 PCOS women given d-chiro-inositol (1200 mg/day for 6 to 8 weeks), the mean area under the plasma insulin curve after the oral administration of glucose decreased from 13,417 to 5,158 µU/ml/min; glucose tolerance did not change significantly.
http://www.nejm.org/doi/full/10.1056/NEJM199904293401703
600 mg D-chiro-inositol improved insulin sensitivity by 36% in 8 weeks
In the 10 PCOS women given D-chiro-inositol (600 mg/day for 6 to 8 weeks), the mean area under the plasma insulin curve after oral administration of glucose decreased significantly from 8,343 mU/mL/min to 5,335 mU/mL/min.
http://www.ncbi.nlm.nih.gov/pubmed/15251831
4 g Myo-inositol improved insulin sensitivity by 35% in 16 weeks
In 23 PCOS women treated with myo-inositol (4g for 12 to 16 weeks), the area under the plasma insulin curve after oral administration of glucose decreased from 8.54 to 5.535 μU/ml/min.
http://www.europeanreview.org/pdf/604.pdf
Myo-inositol lowers insulin levels
After 3 months of myo-inositol administration, plasma LH, testosterone, free testosterone, insulin and HOMA index resulted significantly reduced.
http://www.ncbi.nlm.nih.gov/pubmed/19551544
Omega 3's reduce inflammation and insulin resistance by inhibiting eicosanoids and raising adiponectin
A lipidomic analysis with liquid chromatography/mass spectrometry/mass spectrometry revealed that omega-3-PUFAs inhibited the formation of omega-6-PUFA-derived eicosanoids (inflammatory hormones), while triggering the formation of omega-3-PUFA-derived resolvins and protectins. Moreover, representative members of these lipid mediators, namely resolvin E1 and protectin D1, mimicked the insulin-sensitizing and antisteatotic effects of omega-3-PUFAs and induced adiponectin expression (apidonectin boosts insulin sensitivity and weight loss) to a similar extent that of rosiglitazone, a member of the thiazolidinedione family of antidiabetic drugs.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2698663/
EPA and DHA improved insulin sensitivity by 60% in rats
In rats, plasma glucose and insulin levels were lowered by 35 and 38%, respectively, in the EPA and DHA group compared to the alpha-linolenic acid group. Insulin sensitivity was substantially improved, as indicated by a 60% decreased HOMA index after an 8-week EPA and DHA administration, as compared to the effect observed for feeding alpha-linolenic acid.
http://www.ncbi.nlm.nih.gov/pubmed/18562792
2.4 g/day of EPA+DHA improved insulin resistance and lowered inflammatory markers
The effects of omega-3 fatty acid eight-week's supplementation (EPA+DHA, 2.4 g/d) were examined. Data revealed a significant decrease of saturated fatty acids as well as total saturated fatty acid: n-3 polyunsaturated fatty acid ratio during the treatment. The values of serum insulin and calculated insulin resistance were reduced after supplementation. There was a significant decrease in the levels of all inflammatory markers (TNF alpha, IL 6, hsCRP, and ferritin). In multivariate regression analysis, only the changes in n-6 polyunsaturated fatty acid: n-3 polyunsaturated fatty acid ratio independently contributed to 40% of the variance in insulin resistance.
http://www.ncbi.nlm.nih.gov/pubmed/17497447
One dose of 500mg DHA instantly improved insulin resistance in mice
Single administration of DHA (500 mg/kg body weight) to insulin resistant mice significantly reduced the blood glucose levels and plasma free fatty acid levels after oral administration when compared with control group. In addition, repeated administration of DHA (100 mg/kg) to these mice significantly suppressed the increment of blood glucose levels and plasma triglyceride levels, and significantly decreased free fatty acid levels at 30 d compared with control group. DHA also significantly decreased the blood glucose at 60 and 120 min on insulin tolerance test (ITT). From these findings, it seems likely that DHA exhibits its hypoglycemic effects by increasing insulin sensitivity.
http://www.ncbi.nlm.nih.gov/pubmed/9178930
Omega 3's lower insulin resistance, omega 6's increase it
Omega-3 fatty acids including EPA and DHA are associated with lower insulin resistance, while the opposite is true for omega-6 fatty acids.
http://www.ncbi.nlm.nih.gov/pubmed/18804984
Apple cider vinegar lowers insulin resistance, triglycerides and LDL cholesterol; boosts HDL cholesterol
Both normal and diabetic animals were fed with standard animal food containing apple cider vinegar (6% w/w) for 4 weeks. Fasting blood glucose did not change, while HbA1c significantly decreased by apple cider vinegar in diabetic group. In normal rats fed with vinegar, significant reduction of low density lipoprotein-cholesterol (LDL-c) and significant increase of high density lipoprotein-cholesterol (HDL-c) levels were observed. Apple cider vinegar also reduced serum triglyceride levels and increased HDL-c in diabetic animals. These results indicate that apple cider vinegar improved the serum lipid profile in normal and diabetic rats by decreasing serum tryglycerides, LDL-cholesterol and increasing serum HDL-cholesterol and may be of great value in managing the diabetic complications.
http://www.ncbi.nlm.nih.gov/pubmed/19630216
Vinegar lowers insulin response by 20%, glycemic response by over 30%, in healthy subjects
In healthy human subjects, although the glucose response curve was not significantly altered, the area under the insulin response curve following the ingestion of 50 g sucrose was reduced 20% when coadministered with 60 mL (4 tablespoons) strawberry vinegar. Several years later, Brighenti and colleagues demonstrated in normoglycemic subjects that 20 mL white vinegar (1.25 tablespoons) (5% acetic acid) as a salad dressing ingredient reduced the glycemic response to a mixed meal (lettuce salad and white bread containing 50 g carbohydrate) by over 30%.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/?tool=pubmed
Vinegar lowers insulin response by 34%, glycemic response by 64%, in insulin resistant subjects
In this crossover trial, individuals with insulin resistance consumed a vinegar test drink (20 g vinegar (1.5 tablespoons), 40 g water, 1 tsp saccharine) or placebo immediately before the consumption of a mixed meal (87 g total carbohydrate). In the insulin-resistant subjects, vinegar ingestion reduced postprandial glycemia 64% as compared with placebo values and improved postprandial insulin sensitivity by 34%.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/?tool=pubmed
1.8g N-Acetyl cysteine improves insulin resistance and lowers testosterone in PCOS subjects
Patients were treated for 5-6 weeks with N-acetyl cysteine at a dose of 1.8 g/day orally. A dose of 3 g/day was arbitrarily chosen for massively obese subjects. Six of 31 obese patients with PCOS were treated with placebo and served as controls. Fasting glucose, fasting insulin, and glucose area under curve were unchanged after treatment. Insulin area under curve after oral glucose tolerance test was significantly reduced, and the peripheral insulin sensitivity increased after N-acetyl cysteine administration, whereas the hepatic insulin extraction was unaffected. The N-acetyl cysteine treatment induced a significant fall in testosterone levels and in free androgen index values. In analyzing patients according to their insulinemic response to oral glucose tolerance test, normoinsulinemic subjects and placebo-treated patients did not show any modification of the above parameters, whereas a significant improvement was observed in hyperinsulinemic subjects. CONCLUSION(S): N-acetyl cysteine may be a new treatment for the improvement of insulin circulating levels and insulin sensitivity in hyperinsulinemic patients with polycystic ovary syndrome.
http://www.ncbi.nlm.nih.gov/pubmed/12057717
Nutrient deficiencies may raise blood sugar
Specific nutrient deficiencies of chromium, magnesium, potassium and pyridoxine (vitamin B6) may potentiate the tendency towards hyperglycemia in gestational diabetic women because each of these four deficiencies causes impairment of pancreatic insulin production.
http://www.ncbi.nlm.nih.gov/pubmed
Vitamin E reduces growth restriction and birth defects in diabetic female rats
We wanted to determine whether administration of vitamin E could reduce the production of free radicals which could play a role in the teratogenic effects of diabetes mellitus. Diabetes was induced in Wistar rats by the intravenous administration of streptozotocin. The animals were divided into six groups: one with no supplement (D) and two, supplemented during pregnancy either with oral vitamin E (150 mg/day) or with a placebo (safflower oil) . Three other groups were kept under the same conditions, but were treated with insulin: diabetes plus insulin, diabetes plus insulin plus vitamin E and diabetes plus insulin plus placebo. There were three groups of matched controls: control with no supplement, control with vitamin E and control with placebo. In control animals the percentages of reabsorptions and malformations were 1.3 and 2%, respectively, compared with 23.6, 24.3, 6.2 and 13.2%, respectively in diabetes no supplement and diabetes plus insulin groups. The crown-rump length, number of somites, and protein and DNA content were higher in control animals than in the diabetic rats, independent of insulin treatment. When vitamin E was administered no changes in these parameters were observed in control and diabetes + insulin animals; however, in the diabetes without insulin mothers it reduced the rate of embryo malformations to 4.6% and increased the crown-rump length and the number of somites. However, vitamin E did not modify the protein and DNA content and the percentage of reabsorptions. In conclusion, administration of vitamin E to diabetic animals decreases the rate of embryo malformations and increases their size and maturation, supporting a role for free radicals in the teratogenic effects of diabetes.
http://www.ncbi.nlm.nih.gov/pubmed/8877287
Thyroid treatment improves insulin sensitivity
After 5 months levothyroxine therapy, we observed an improvement of insulin sensitivity and a decrease of plasma glucose and soluble intercellular adhesion molecule-1, whereas adiponectin concentration remained unchanged. We concluded that L-thyroxine treatment in patients with subclinical hypothyroidism might exert a beneficial effect by reducing cardiovascular risk factors.
http://www.ncbi.nlm.nih.gov/pubmed/21424182
After controlling for potentially confounding variables, subclinical hypothyroidism remained independently predictive of the HOMA-IR and QUICKI while treated hypothyroidism did not.
http://www.ncbi.nlm.nih.gov/pubmed/15242571
Food and Insulin Resistance
Dairy consumption improves insulin resistance
Dairy products, including full fat versions, lower risk for insulin resistance, an effect that might be mediated by intrinsic compounds in dairy (e.g calcium) or by displacement of less healthful foods (e.g soft drinks) from the diet.
http://apjcn.nhri.org.tw/server/apjcn/procnutsoc/2000+/2003/Ludwig.pdf
Chemical found in dairy fat associated with lower risk of type 2 diabetes
Trans-palmitoleic acid is present in milk, cheese, yogurt and butter but cannot be made by the body. A study of over 3,700 people found higher levels of trans-palmitoleic acid was linked with a reduced risk of type 2 diabetes. People with the highest levels cut their risk by 60%, Annals of Internal Medicine reports. The fat in dairy is a good source trans-palmitoleic acid.
http://www.bbc.co.uk/news/health-12049624
Soluble fiber, coffee and beans slow carbohydrate absorption
Natural agents which slow carbohydrate absorption may mimic the protective effect of acarbose; these include: soluble fiber--most notably glucomannan; chlorogenic acid--likely responsible for reduction in diabetes risk associated with heavy coffee intake; and legume-derived alpha-amylase inhibitors.
http://www.ncbi.nlm.nih.gov/pubmed/15533633
Alkaline diet may improve insulin resistance
Insulin binding appears to have alkaline optimal ph levels.
http://www.jbc.org/content/256/12/6250.full.pdf
Low glycemic diet boosts insulin sensitivity 20%
Seven women were studied on each of 2 diets in which 60% of the calories were from either high- or low-glycemic carbohydrate sources. Each diet lasted 20 days with measurements of caloric requirement, resting metabolic rate, glucose and insulin responses to diet and activity, insulin sensitivity, and lipid profile over the last 7 days. Results: On the low-glycemic index diet the women's caloric requirements were 11% higher, fat oxidation at fasted rest supplied an average of 45% versus 28% of oxidative requirements, average glucose and insulin levels were approximately 40% lower, low density lipoproteins (LDL) and leptin concentrations were lower, and various indices of insulin sensitivity were > 20% higher. Conclusions: In this group of adult women, a diet that lowered glycemic index well below that typically found in western diets increased both daily caloric requirement and fat oxidation, decreased insulin and glucose concentrations and increased insulin sensitivity.
http://www.ncbi.nlm.nih.gov/pubmed/18370777
High fat diet causes insulin resistance
Mice were maintained on a high fat diet for 4 weeks. Mice maintained on a low fat diet served as controls. The high fat diet did not alter dopamine release. However, the high fat diet did hamper insulin action as evidenced by diminished glucose disposal during hyperinsulinemia. We show here that short term high fat feeding does not affect dopaminergic neurotransmission in the hypothalamus, whereas it does impair insulin action.
http://www.ncbi.nlm.nih.gov/pubmed/19028458
Almonds lower insulin resistance and LDL cholesterol
The almond-enriched intervention group exhibited greater reductions in insulin (-1.78 µU/ml vs. +1.47 µU/ml), homeostasis model analysis for insulin resistance (-0.48 vs. +0.30), and homeostasis model analysis for beta-cell function (-13.2 vs. +22.3) compared with the nut-free control group. Clinically significant declines in LDL cholesterol were found in the almond-enriched intervention group (-12.4 mg/dl vs. -0.4 mg/dl) as compared with the nut-free control group. No changes were observed in BMI, systolic blood pressure, or for the other measured cardiovascular risk factors. CONCLUSIONS: An ADA diet consisting of 20% of calories as almonds over a 16-week period is effective in improving markers of insulin sensitivity and yields clinically significant improvements in LDL cholesterol in adults with prediabetes.
http://www.ncbi.nlm.nih.gov/pubmed/20833991
Weight and Insulin Resistance
Low waist to hip ratio associated with insulin sensitivity
Independent of age, aerobic fitness, and leg fat, intra-abdominal adipose tissue was positively related to LDL-cholesterol, cholesterol-HDL ratio, triglycerides, and fasting insulin and negatively related to HDL-cholesterol and insulin sensitivity. In contrast, independent of age, aerobic fitness, and intra-abdominal adipose tissue, leg fat was negatively related to total cholesterol, LDL-cholesterol, cholesterol-HDL ratio, triglycerides, and fasting insulin and positively related to HDL-cholesterol and insulin sensitivity. With the exception of total cholesterol and LDL-cholesterol, aerobic fitness was independently related to worsened blood lipid profile and increased insulin sensitivity. Maintenance of favorable fat distribution and aerobic fitness may be important strategies for healthy aging, at least in premenopausal women.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2813936/?tool=pubmed
High BMI is associated with higher blood glucose and insulin
31.6% of the population had gestational diabetes according the criteria of the Australasian Diabetes in Pregnancy Society. The median chromium concentrations did not differ significantly between women with normal and those with abnormal glucose tolerance. Body mass index was associated with fasting blood glucose, fasting insulin, calculated [Beta] cell function, and insulin resistance.
http://findarticles.com/p/articles/mi_m0887/is_2_20/ai_71350209/
Stress and Insulin Resistance
Stress induces insulin resistance
Release of insulin is strongly inhibited by the stress hormone norepinephrine (noradrenaline), which leads to increased blood glucose levels during stress.
http://en.wikipedia.org/wiki/Insulin
Other topics covered under Insulin Resistance:
Insulin Resistance and Miscarriage