Insulin resistance.
Understand how your body manages energy and learn how to bring your hormones back into balance through food and smart habits.
What is insulin resistance?
Insulin is the hormone that “unlocks” sugar from the blood for your cells. With insulin resistance, cells respond to it more weakly, so the pancreas releases more and more insulin to keep blood sugar in range.
It often develops over years without clear symptoms and can come before type 2 diabetes. The good news: food, movement and sleep make a huge difference, and you feel the changes quickly.
How to spot the problem
The most common signs. None of them alone is a diagnosis.
Energy and focus
Sudden energy crashes after meals, sleepiness and constant sugar cravings.
Visible changes
Fat around the waist and skin changes (acne, dark patches).
Brain fog
Trouble concentrating, irritability and feeling hungry soon after eating.
Night-time symptoms
Waking up often during the night and sweating more, then feeling tired right after waking up.
You can't diagnose it by eye
Precise blood tests are the only way to know the real state of your metabolism. Blood is drawn fasting, after 8–12 hours without food.
First stop
Endocrinologist
OGTT
BloodThe gold standard: a glucose tolerance test with insulin measured at several points.
HOMA index
CalculatedEstimates the degree of resistance from your morning glucose and insulin values.
HbA1c
BloodShows your average blood sugar over the last three months.
Fasting insulin
BloodA basic look at your insulin level before you eat anything.
What to eat and what to limit
On your plate
- Vegetables with every meal
- Protein with every meal (eggs, fish, meat, legumes)
- Healthy fats: olive oil, avocado, nuts
- Gluten-free whole grains in smaller portions
- Berries
Avoid or limit
- Sugar and sweetened drinks
- Fruit juices
- White bread and pastries
- Packaged snacks
- Frequent snacking on the go
Order matters: eating vegetables and protein before carbs raises blood sugar more gently.
From knowledge to your plate.
The Bez zrna app helps you in the grocery store and in the kitchen.
- AI label scanner
- HOMA-IR calculator
- Premium recipes in 9 languages
Metabolism
HOMA-IR measures the balance between sugar and insulin. Your compass for clean fuel.
5.1
12.5
Scanner
Take a photo of the ingredients. Our AI detects biochemical inflammation triggers.
User
Clean fuel
Calm silent inflammation and regain control over your metabolism.
Biochemical Scanner
Scan the ingredient label and find out the exact insulin response of the food. No guessing.
SCAN
HOMA-IR calculator
Check your metabolism and track your progress.
Other guides
This guide is for educational purposes and does not replace medical advice. For a diagnosis, interpreting your lab results or any change in treatment, talk to your doctor.