Skeletal muscle is an insulin-sensitive tissue, meaning insulin acts on it to promote glucose uptake for energy and storage. In fact, skeletal muscle uses 80% of the glucose that enters the bloodstream following a meal. It is therefore essential for blood glucose regulation. People with low muscle mass, therefore, have a reduced ability to use glucose.
The chance of developing type 2 diabetes rises with age, and older people typically have lower muscle mass than younger people. This reduced mass can raise glucose levels, which reduces the responsiveness of muscle tissue to insulin, leading to even higher glucose levels. Anything that causes muscle loss, including weight loss, can make this worse. The good news is that this can be prevented through physical activity and diet.
1. Resistance Training
Resistance training consists of repetitive exercises using weights, machines, or resistance bands and is the most effective strategy for preserving muscle mass during weight loss. Diabetes Canada’s Clinical Practice Guidelines recommend that people with type 2 diabetes perform resistance exercise at least twice per week as part of their diabetes management. Research shows it can reduce muscle loss by 50-95% compared to dieting alone.
2. Protein Intake
Consuming 1-1.5 grams of protein per kilogram of body weight per day, combined with resistance training, results in greater fat loss while maintaining muscle mass. For example, 100 grams of protein in 1 day can look like 3 scrambled eggs (20 grams), 150 grams of chicken breast for lunch (35 grams), a lean steak (30 grams), and 1 cup of Greek yogurt (20 grams). Adequate protein intake also increases satiety and reduces hunger, supporting weight management.
The bottom line is that muscle is important, and muscle health is supported by resistance training, physical activity, and protein intake. This is true for people losing weight as well as for those whose weight is staying stable. Healthy muscles both help keep glucose levels under control and improve well-being
About the author
Dorsa Sadeghi
Dorsa is a graduate student at University of British Columbia studying how genes influence the pancreatic cells that produce insulin. Her research focuses on transcription factors, proteins that control gene activity, to better understand how islet cells develop, function, and regulate blood sugar. By uncovering how these genes affect insulin production, Dorsa aims to identify new targets for improving diabetes treatment. She is passionate about translating research into real-world therapies that can make a meaningful impact. Outside the lab, she enjoys lifting weights and staying active to support her own metabolic health.