Abdominal (Belly) Fat and Insulin Resistance

Abdominal (Belly) Fat and Insulin Resistance

Many individuals are discontent with their recent weight gain, which is to be expected with the ongoing prevalence of insulin resistance and the occurrence of diabetes. What was once known as adult-onset diabetes has now been seen occurring in 8-year-olds, a primary sign of prediabetes or insulin resistance.

This article will go in-depth in providing readers with a comprehensive understanding of how insulin works within a normal body, and the negative repercussions of dysfunctional insulin, such as weight gain. Moreover, it will explain the dangers related to insulin resistance, like high blood pressure and heart diseases. Those who have already received a diagnosis of insulin resistance and seek to enact positive changes for their health will find solutions, as well as those who are looking to drop a few pounds for improved physical and emotional wellbeing.

It is recommended to consult your doctor for any lifestyle changes, particularly those involving carbohydrate intake. Lastly, this article is not only for adults, but for parents who need to understand their children's dietary habits and those who have older relatives needing the same information.

What is Insulin?

It's a hormone, and hormones are the body's messengers. They run around the body giving and receive instructions. Without hormones, our body would be in chaos.

Insulin is a hormone, and hormones are messengers that travel throughout the body, providing and receiving instructins. Without them, our body would be in a state of disarray. Insulin is produced in the pancreas, and it brings glucose to cells by connecting with glucose receptors. It's like carrying a package from one room to a different one – the cell doors open for insulin, not for glucose, so through this process, the cells "order" energy storage. Factors that contribute to increased insulin levels are mostly carbohydrates.

Another major function of insulin is as an anabolic hormone; which triggers growth in muscle tissues. We can also thank insulin for its involvement in the metabolism of protein and fat. This is why bodybuilders use intermittent fasting and feed their bodies five to six small meals a day to get the most out of muscle growth.

Additionally, insulin commands the conversion of glucose to fat, and manages the place it gets stored. For proper regulation of glucose levels, it's important to not surpass our human insulin needs. Too much is not better here – more insulin is not better than the right amount.

What happens to our body when we have too much insulin?

When carbohydrates are ingested, insulin is released from the pancreas in response. Depending on the food's glycemic index, the more carbs eaten, the quicker the digestion, making the pancreas release more insulin.

When ingesting too many meals, the pancreas is forced to continuously make insulin. This leads to an undesirable condition known as insulin resistance if foods that have a high glycemic index are consumed often and in excess.

Every time foods with carbohydrates are eaten, insulin is released. As these insulin levels continue to rise, they cause cells to stop responding to insulin, which stops the transportation of glucose from the blood to the cells. Without the glucose reaching the body's mitochondria, it is not used, which the body perceives as being deprived and starving even though there is glucose in the bloodstream.

Should we be afraid of belly fat?

Being aware of abdominal fat and other signs could be a strong indicator of insulin resistance, and although it’s often unsightly and uncomfortable, it’s important to understand the potential consequences of having an insulin imbalance. Insulin resistance is linked to shorter life expectancy and conditions that can ultimately limit the quality of life. Obesity and moderate fat, when measured, is typically high when dealing with insulin resistance. Furthermore, if your chest does not touch a wall before your stomach does when standing against it, this also indicates insulin resistance. Metabolic syndrome and going more than 3 hours without eating is closely associated with insulin resistance, and high blood pressure, a symptom of an underlying condition, is also found when dealing with insulin.

The kidneys retain sodium more because of the high levels of insulin present in the body, which often leads to increased blood pressure and fluid retention. Furthermore, those affected by insulin resistance may have higher levels of cholesterol due to the impact on fat storage. Triglycerides may be higher as well, leading to a higher risk of heart disease. Additionally, insulin resistance is closely linked to metabolic syndrome and to cancer, where oxidative damage and cell proliferation in the arteries can be heightened due to being inflamed. In terms of preventing or need to address the issues connected to insulin resistance, the first step is to limit the amount of insulin in the body.

Eating only three meals a day spaced out 4-5 or even 6 hours, eliminating snacks and cutting out sugar is a good start. Carbonated beverages and canned juices, fruit juices and breakfast cereals are not recommended, as they typically contain 3-6 teaspoons of sugar per serving which could cause a dramatic increase in blood sugar. Fiber-rich fruits should be eaten instead of fruit juice, and sweet potatoes and cheese have a very high glycemic load, so they should be eaten in small amounts only.

Insulin resistance can be managed and monitored by focusing on diet and lifestyle, but it’s impossible to completely prevent. It’s up to us to take the necessary steps to control and limit the effects of insulin that can be found in our bodies, as this will help lower our risk of developing chronic illnesses and impaired quality of life later on.

If I have belly fat, am I insulin resistant?

Answer these questions and see what matches your score below.

1. Is your waist diameter larger than the hip diameter?
2. Does your belly touch the wall before your chest do?
3. Do you crave for foods like bread or chocolate?
4. Are you depressed in the middle of the afternoon?
5. Would you like some coffee for me to pick up for you in the afternoon?
6. Do you experience chills, dizziness or irritability when you skip meals?
7. Has anyone in your family been diagnosed with diabetes or metabolic syndrome?
8. Do you feel dizzy or have trouble concentrating?
9. Do you have trouble losing weight?
10. Do you take statins to lower cholesterol?
11. Do you often eat bread, potatoes and rice?

If you answered yes to:
1-3 Question, You may have a lifestyle that puts you at risk for insulin resistance, but it's time to make some changes.
4-6. Check and change your eating habits before your health begins to deteriorate.
6+ Talk to your doctor and get a fasting insulin and HbA1C test. Fasting blood glucose alone is insufficient to assess the risk of insulin resistance and prediabetes.

Calculate your waist-to-hip ratio

Waist-to-hip ratio (WHR) is one of many measurements a doctor can use to see if being overweight is putting your health at risk.

Unlike body mass index (BMI), which calculates the relationship between weight and height, WHR measures the relationship between waist circumference and hip circumference and determines the amount of fat stored in the waist, hips and buttocks.

You can calculate your WHR yourself or ask your doctor to do it for you. To measure yourself:

1. Stand up straight and exhale. Use a measuring tape to determine the circumference at the smallest part of your waist, just above your belly button. This is your waist circumference.
2. Next, measure the circumference at the widest part of your hips (the widest part of your buttocks). It's your size.
3. Calculate your WHR by dividing your waist measurement by your hip measurement.

According to the World Health Organization (WHO), WHR should be:
- 0.9 or less in men
- 0.85 or less for women

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