Insulin resistance is rising among young people

By Yusuf İnan | Wise News Press
ISTANBUL, TÜRKİYE — Obesity, sedentary lifestyles, processed foods, sugary drinks and long screen time are causing insulin resistance to appear more frequently among young people.

Dr. Belgin Küçükkaya, an internal medicine specialist at Acıbadem Kozyatağı Hospital, said insulin resistance is no longer only a problem of older age. It is now increasingly seen in people in their 20s, adolescents and even children. Küçükkaya warned that insulin resistance beginning at an early age may pave the way for type 2 diabetes, hypertension and cardiovascular disease later in life.

Insulin resistance is becoming more common at younger ages

Modern lifestyle habits are directly affecting metabolic health. Fast-food consumption, refined carbohydrates, sugary drinks, packaged snacks, physical inactivity, irregular sleep and stress are among the major risk factors for insulin resistance.

It is estimated that about 25 to 35 percent of adults worldwide have insulin resistance. Although diagnostic data may vary, experts believe that nearly one in three people in Türkiye may have insulin resistance or prediabetes, a metabolic condition that signals an increased risk of developing type 2 diabetes in the future.

Dr. Küçükkaya said early insulin resistance can lead to earlier onset of serious chronic diseases.

“The earlier insulin resistance begins, the earlier type 2 diabetes, hypertension and cardiovascular diseases may appear. In addition, long-term metabolic burden accelerates organ damage. Therefore, healthy nutrition and an active lifestyle during childhood and adolescence are extremely important for preventing insulin resistance,” she said.

Cells fail to respond properly to insulin

Insulin resistance occurs when the body’s cells do not respond properly to insulin, a hormone produced by the pancreas. Under normal conditions, insulin helps move glucose from the blood into cells so it can be used as energy.

However, when fat tissue increases, especially around the abdomen, inflammation may develop in the body. Free fatty acids and certain hormones can reduce insulin’s effect on cells. As a result, the pancreas tries to produce more insulin to keep blood sugar under control.

The problem is that even when insulin levels rise, muscle, fat and liver cells may not respond adequately. This means glucose cannot be moved into cells effectively. Over time, blood sugar may remain higher than normal.

If this process is not detected early, the risk of prediabetes and type 2 diabetes increases. Long-term metabolic stress may also affect the cardiovascular system, liver and other organs.

Fast food and screen time increase the risk

Daily lifestyle habits play a major role in the rise of insulin resistance among young people. Dr. Küçükkaya said the spread of fast-food consumption, frequent intake of packaged foods and cola-type drinks, increased screen time and reduced physical activity are among the most important causes.

These habits do not only increase calorie intake. They also contribute to fat accumulation around the abdomen. Abdominal fat is considered metabolically active tissue and may release hormones and inflammatory substances that interfere with insulin function.

Research shows that insulin resistance among young people is becoming more common in parallel with the rise in childhood obesity. For this reason, families should pay attention not only to weight gain but also to increased waist circumference.

Fat accumulation around the waist can be an important warning sign for metabolic risk.

Waist fat should not be ignored

Insulin resistance often progresses silently and may remain unnoticed for a long time. In some people, it may continue for years without obvious symptoms. However, certain warning signs should be taken seriously.

Dr. Küçükkaya said common symptoms may include sleepiness and fatigue after meals, sugar cravings, abdominal fat, difficulty losing weight, tiredness and reduced concentration.

These symptoms are often overlooked in daily life. Fatigue in young people may be attributed to school stress, reduced attention to screen use, and weight gain to temporary dietary changes. However, when these signs appear together, a metabolic evaluation may be necessary.

Young people with a family history of diabetes, increased waist fat, difficulty losing weight or frequent sugar cravings should consult a physician without delay. Lifestyle changes made early can significantly reduce insulin resistance.

Lifestyle change is the first step in treatment

The main goal in treating insulin resistance is to improve insulin sensitivity and restore metabolic balance. In most cases, lifestyle change is the first and most important step.

Dr. Küçükkaya said nutrition and physical activity are central to treatment.

“The most effective approach in insulin resistance is changing nutrition and physical activity habits. Eating foods with a low glycemic index, avoiding sugary drinks, exercising at least 150 minutes a week and getting enough sleep play a critical role in controlling insulin resistance. Stress management also supports treatment. Medication may be used when necessary,” she said.

A low-glycemic diet means choosing foods that raise blood sugar more slowly and steadily. Whole grains, legumes, vegetables, fiber-rich foods and balanced protein sources are important in this approach.

Sugary drinks, packaged snacks, white-flour products and processed foods should be reduced as much as possible.

Six key rules against insulin resistance

Experts say sustainable habits are essential for preventing and controlling insulin resistance. Instead of short-term strict diets, long-term lifestyle changes that can be adapted to family life are more effective.

Six important rules stand out against insulin resistance: getting at least 150 minutes of regular physical activity each week, eating a balanced low-glycemic diet, avoiding sugary drinks, reducing packaged and processed foods, maintaining a healthy weight, getting enough sleep and managing stress.

Building healthy habits during childhood and adolescence is one of the most effective ways to prevent insulin resistance in young people. Families should avoid purely restrictive approaches and instead set an example through their own lifestyle.

Preparing healthy meals at home, walking together, balancing screen time and creating regular sleep routines may help protect young people’s metabolic health.

According to Dr. Küçükkaya, early awareness plays a critical role in preventing type 2 diabetes and cardiovascular disease in the future. For this reason, waist fat, fatigue after meals, sugar cravings and difficulty losing weight should not be ignored, especially in young people with a family history of diabetes.

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