digestive health

Insulin resistance — the root of many metabolic conditions that nobody told you about

Insulin resistance is arguably the most prevalent and underdiagnosed metabolic condition of our time. A substantial body of research links it to the development of Type 2 diabetes, cardiovascular disease, and non-alcoholic fatty liver disease, among other conditions — which is why understanding your own insulin resistance status matters, well before any of these show up on standard testing.

Yet most people with insulin resistance have never been told they have it, because their fasting glucose is still in the normal range. By the time blood glucose rises, insulin resistance has typically been present for a decade or more. Fasting insulin — a far more sensitive early marker — is rarely included in a standard blood panel.

I help you understand the broader picture of markers that point to insulin resistance, so you can act on insulin resistance well before it turns into something bigger.

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The silent progression: In insulin resistance, the pancreas compensates for cellular resistance by producing more insulin. For years often a decade or more this compensation keeps blood glucose in the normal range while fasting insulin is silently elevated, fat is accumulating viscerally, and the metabolic machinery is under increasing stress. Standard blood glucose testing misses this window entirely.

Key markers

How insulin resistance can show up beyond the standard blood glucose testing.

Standard testing often misses insulin resistance until blood glucose is already elevated. As part of a nutritional assessment, we look at a broader set of markers together — including fasting insulin (often not included in standard panels), HOMA-IR, triglyceride-to-HDL ratio, fasting glucose, HbA1c, and waist circumference — interpreted through a functional, whole-picture lens rather than any single number in isolation. These are reviewed together as part of your assessment; a formal diagnosis of prediabetes or diabetes always comes from your physician

The metabolic cascade

What insulin resistance drives — conditions that begin here

Addressing insulin resistance nutritionally does not just improve blood sugar. It addresses the root of all of these conditions simultaneously. If you are already diagnosed with any of the below conditions we always work under your physician's supervision

Type 2 diabetes

The end-stage of unaddressed insulin resistance when insulin production can no longer compensate for cellular resistance and blood glucose rises persistently. Understanding and addressing insulin resistance well before this point is one of the most meaningful opportunities for long-term metabolic health, and nutritional support at every stage.

Cardiovascular disease

Chronically elevated insulin is associated with endothelial dysfunction, small dense LDL, elevated triglycerides, reduced HDL quality, and systemic inflammation - a cluster of cardiovascular risk factors that standard screening doesn't directly measure.

PCOS

Elevated insulin can stimulate ovarian androgen production in susceptible women — contributing to irregular periods, acne, hair loss, and fertility challenges. Insulin resistance is considered a key driver of the most common PCOS subtype, and blood sugar-focused nutrition is a valuable part of supporting it.

Non-alcoholic fatty liver disease

Insulin resistance is linked to fat accumulation in the liver — now one of the most common liver conditions globally. Research suggests nutritional interventions that improve insulin sensitivity may also support liver health

Cognitive decline

The brain is insulin-sensitive and chronic insulin resistance impairs cerebral glucose metabolism in ways that increasingly resemble early Alzheimer's disease pathology. Some researchers now describe Alzheimer's disease as Type 3 diabetes. Metabolic brain health is a meaningful reason to address insulin resistance well before cognitive symptoms appear.

Hormonal disruption

Elevated insulin affects sex hormone-binding globulin, oestrogen, testosterone, and cortisol at the cellular level — contributing to hormonal imbalances that are often easier to address once insulin resistance is also part of the picture.

Key nutritional interventions

What nutrition can do for insulin resistance

Low-glycaemic eating patterns

Reducing rapid blood glucose spikes reduces the insulin demand on the pancreas. Low-glycaemic foods, dietary fibre at every meal, and the plate sequence protein and fat before carbohydrates all reduce post-prandial glucose and insulin responses meaningfully.

Protein-first eating

Protein has a blunting effect on post-prandial glucose and stimulates glucagon rather than insulin at the cellular level. Protein-first meals 15–30g protein before carbohydrates are one of the most practically effective and immediately implementable blood sugar tools.

Time-restricted eating

Aligning food intake with circadian biology eating within a defined window of 8–10 hours reduces insulin exposure across the day, improves insulin sensitivity, and supports metabolic health. Particularly effective when the eating window is earlier in the day.

Reducing ultra-processed foods

Ultra-processed food consumption is strongly associated with insulin resistance independent of caloric content. The food matrix, additives, and absence of fibre in ultra-processed foods disrupt the metabolic response in ways that whole-food equivalent calories do not.

Dietary fibre diversity

Soluble fibre slows glucose absorption and feeds beneficial gut bacteria that produce short-chain fatty acids improving insulin sensitivity. A diverse fibre intake from vegetables, legumes, whole grains, and fruits simultaneously supports the gut microbiome and metabolic health.

Movement after meals

Even a 10-minute walk after meals significantly reduces post-prandial glucose response one of the most accessible and evidence-based interventions for insulin sensitivity, requiring no equipment and no significant time investment.

Ayurvedic perspective

Samana Vata and Medodhatvagni — the Ayurvedic model of insulin resistance

In Ayurveda, insulin resistance can be understood through two distinct but related imbalances Samana Vata dysregulation and impaired Medodhatvagni.

Samana Vata — the equalising function

Samana Vata governs the balancing and equalising functions in the digestive system including the regulation of what is absorbed, what is converted, and how efficiently metabolic transformation occurs. When Samana Vata is imbalanced, the signal-response relationship between food intake and tissue metabolism becomes unreliable, an Ayurvedic description with clear parallels to impaired insulin signalling.. Regularising food timing, warm cooked meals, and a grounding dietary rhythm all support Samana Vata.

Kapha and Medodhatvagni

Insulin resistance maps onto Kapha accumulation in the Meda Dhatu (fat tissue) excess earth and water creating heaviness, sluggishness, and impaired metabolic fire specific to fat tissue. The Kapha-reducing dietary approach directly addresses this: light, warm, dry foods; bitter, pungent, and astringent tastes; reducing heavy, sweet, and oily inputs; adequate movement; digestive spices including turmeric, ginger, cinnamon, and fenugreek that support Agni and fat tissue metabolism.

Concerned about insulin resistance or metabolic health?

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The entire contents of this website are based upon the opinions of Manjiri Nadkarni (Manjiri Nadkarni Consulting) and is meant for educational purposes only and does not constitute medical/ psychological advice . Please note that Manjiri Nadkarni is not a dietitian, physician or other licensed healthcare professional in Canada. She is a Doctor of Ayurvedic Medicine - MD (Ayurveda) (licensed and regulated in India but not Canada), Registered Holistic Nutritionist as well as Oncology Nutrition Consultant.

The content on this website is not intended to diagnose or treat any diseases. The information on this website is NOT intended as medical or psychological nor is it intended to replace the care of a qualified health care professional. Always consult with your primary care physician or licensed healthcare provider for all diagnosis and treatment of any diseases or conditions, for medications or medical advice as well as before changing your health care regimen.