Insulin Resistance: A Wake-Up Call for India and How to Manage It Naturally

Insulin Resistance: A Wake-Up Call for India and How to Manage It Naturally

When I work with clients battling weight issues, fatigue, or constant sugar cravings, it often leads back to one root issue: insulin resistance. It’s a silent disruptor - easy to overlook but deeply consequential to your long-term health.

Let me break it down simply: Insulin resistance occurs when the cells in your body no longer respond to insulin the way they should. Insulin is a hormone made by the pancreas that allows your cells to absorb glucose (sugar) from your bloodstream and use it for energy. When your cells start ignoring insulin, your body compensates by making even more of it. Over time, this can lead to chronically high insulin levels, eventually progressing to type 2 diabetes if left unchecked.

Why This Matters for India

According to the ICMR-INDIAB study published in The Lancet (2023), India has an estimated 136 million people living with prediabetes - an indicator of insulin resistance - and 101 million with diabetes. These are not just numbers. They reflect lives burdened by fatigue, poor immunity, brain fog, and hormonal issues that often go undiagnosed.

In my own experience working with clients across India and globally, I see this pattern repeat itself daily - especially among people in their 30s and 40s who live hectic, high-stress lives and eat erratically.

Symptoms of insulin resistance typically include:

• Unexplained weight gain, especially around the belly
• Lethargy or energy dips after meals
• Cravings for sweets or carbohydrates
• Brain fog or difficulty concentrating
• Increased hunger even after eating
• Frequent infections or low immunity
• High cholesterol or triglyceride levels

Yet most people don’t associate these symptoms with insulin issues until they are diagnosed with diabetes or metabolic syndrome.

What Causes Insulin Resistance?

From my years of practice, I’ve found the most common causes to be:

• A diet high in simple carbohydrates (refined grains, sugar, and packaged snacks)
• Erratic eating patterns, skipping meals, or binge eating
• Excess weight, especially visceral fat
• Chronic infections or illness
• Steroid overuse
• High cholesterol/triglyceride levels
• A sedentary lifestyle and stress

Insulin resistance is not a condition that appears overnight. It builds up slowly, often silently. Which is why prevention and early intervention are key

How Diet Plays a Role

Food is either your medicine or your poison. I say this all the time in my workshops and client consults. In the case of insulin resistance, diet is the first line of defense.

Here are key dietary principles I use when designing an insulin sensitivity plan:

1. Prioritise Low-Glycemic Index (GI) Foods

Foods with a low GI digest slowly and prevent insulin spikes. These include:

• Whole grains like brown rice, millet (especially foxtail and barnyard), and quinoa
• Legumes such as moong dal, black beans, chickpeas
• Non-starchy vegetables like broccoli, spinach, kale, lauki (bottle gourd), tinda, karela
• Fruits like berries, apple (with skin), pear, guava

2. Eliminate Simple Sugars and Refined Carbs

No white bread, no refined flour, no packaged snacks, no sugary beverages. Even seemingly healthy packaged cereals or fruit juices can send your insulin levels soaring.

3. Incorporate Healthy Fats

Good fats help stabilise blood sugar and reduce inflammation:

• Cold-pressed coconut oil, flaxseed oil, olive oil
• Nuts and seeds: almonds, walnuts, sunflower seeds, chia, flax

4. Use Fermented Foods to Heal the Gut

A healthy gut flora plays a huge role in regulating metabolism and hormone sensitivity:

• Homemade kanji, coconut yogurt, miso soup, fermented vegetables

5. Balance Meals with Macrobiotic Cooking Styles

In my practice, I don’t just look at ingredients—I look at the energy of food and the way it’s cooked. Cooking styles that are slow, grounding, and warming (like steaming, stewing, or lightly sautéing) help maintain insulin balance better than dry or raw preparations, especially for individuals with digestive weakness.

6. Eat at Regular Intervals

Avoid skipping meals or going long hours without food. This disrupts your insulin rhythm. I recommend 3 balanced meals and 1 light snack, with no late-night eating

My Unique Approach to Healing Insulin Resistance

What sets my work apart is that I use the macrobiotic framework rooted in oriental diagnostics. I look at your face, pulse (if needed), tongue, eyes, skin, and nails to assess your inner imbalances. Much like Ayurveda, Macrobiotics also considers your constitution (what you are born with) and condition (what you have developed over time).

I use the principles of yin and yang—expansion and contraction—to assess your lifestyle and dietary choices. For example, people with insulin resistance often consume a diet that swings between extremes—too much sugar, followed by extreme restriction or high animal protein. This creates an internal imbalance that must be corrected through food energy.

My insulin sensitivity plan includes:

• Detoxifying foods to clean the gut and reduce ‘ama’ (toxins)
• Recipes designed to balance blood sugar levels naturally
• Food remedies that stabilise hormones
• Cooking techniques and meal plans that fit your lifestyle and constitution

All of this is done by me personally—there are no assistants or handovers. I conduct all follow-ups myself, because healing is a personal process, and I take that seriously.

Lifestyle Tips Beyond Diet

While food is the foundation, a few lifestyle changes can amplify your results:

• Sleep: Prioritise 7–8 hours of restful sleep
• Movement: Walk 30–45 minutes daily. Add light strength training or yoga.
• Stress Management: Practice breathwork, meditation, or mindfulness. Stress increases cortisol, which raises blood sugar.
• Hydration: Drink at least 2 litres of water daily to aid metabolic function
• Avoid Overstimulation: Cut back on caffeine and digital screens before bed

The Bottom Line

Insulin resistance doesn’t need to spiral into diabetes or a lifetime of medications. With the right diet, lifestyle practices, and personalised support, it is reversible.

I’ve helped thousands of clients across India and the globe regain their energy, balance their blood sugar, and feel like themselves again—all through the food on their plate and the way they live their life.

If you’ve been told your insulin levels are high or you’ve noticed the signs—don’t wait. You don’t have to walk this journey alone.

How I Can Help

Through my Insulin Sensitivity Diet Plan, I will guide you using the principles of macrobiotics, holistic wellness, and food energetics. We will work on:

• Cleaning up your gut
• Eliminating toxic build-up
• Balancing your body’s pH and blood sugar naturally

Together, we will create a customised plan that honours your constitution, your current condition, and your lifestyle.

Because healing doesn’t begin with medication. It begins on your plate.