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Insulin resistant diet
Table of Contents
1. What is insulin resistance?
Insulin is a hormone produced by the pancreas. It has many important metabolic functions. It is responsible for the transport of glucose to cells, helps to accumulate glucose in the form of glycogen, is involved in the metabolism of carbohydrates, proteins and fats. Insulin resistance is a complex pathological condition resulting from a disrupted carbohidrate economy. It is then associated with a lack of sensitivity of insulin-dependent cells (including fat cells, fat cells and liver) to the action of insulin.2. Diagnosis and treatment of insulin resistance
The HOMA-IR (Homeostatic Model Assessment of Insulin Resistance) test is based on the so-called Homa-IR insulin resistance test. In people with normal insulin sensitivity under normal physiological conditions, this test should not exceed 2.5. In a commonly performed fasting glucose and insulin economy test, the OGTT blood pressure test is performed to determine the concentration of glucose in the blood at an early stage.3. Dietary recommendations for insulin resistance
Taking into account the glycemic index (GI), products can be divided into those which are quickly digested after consumption and cause a sudden increase in blood glucose (currently known as sugar levels) and those with a gradual release of glucose after consumption. The first group includes products with a high Glycemic Index which should be best eliminated from the diet. These are: sugar, honey, jam, salt and other high-processed carbohydrate products. The second group is low-glycaemic products, so it should be based on the diet of people with a low glycaemic index.4. The proper composition of the meal
The selection of foods in one meal is important. A well-balanced diet for people with insulin resistance should contain protein, fat and carbohydrates. You can find information about the recommended protein-fat breakfast and reduction of carbs, but this is an individual matter. For some people this principle may be helpful, for others it may not be important. It all depends on your well-being and the results of your studies, but keep an eye on your body.5. Regularity of meals
In addition to the proper composition of meals, regularity is also important. Consuming meals at regular intervals allows you to avoid rapid fluctuations in insulin and blood glucose levels. It also prevents a strong feeling of hunger, uncontrolled appetite and a tendency to overeat.6. Increasing the amount of dietary fiber
Food fiber is a very important part of the diet. It has a beneficial effect on satiety because it is able to absorb water molecules. It enters the digestive tract and increases the volume of food consumed. It slows down the emptying of the stomach, reduces the appetite and regulates the work of the intestines. Moreover, high-fiber products are characterized by a lower glycemic index.7. Consuming unsaturated fats
Insulin resistance is very often accompanied by elevated levels of cholesterol and triglycerides. For this reason, the quality of fat consumed should be taken into account. These saturated and trans fats should be eliminated from the diet or, at least, severely limited. They are mainly found in animal products, processed foods and fast foods. They should be replaced with mono- and polyunsaturated fatty acids.8. Appropriate irrigation
In the case of insulin resistance, water is the best choice. To diversify the taste, it is advisable to add lemon patches, cucumber and/or fresh mint leaves to it. You can also drink unsweetened tea and herbal stews, especially from seaweed and cabbage. They exhibit hypoglycemic properties (lowering blood glucose levels). There are interesting studies that suggest that black coffee without added sugar and milk consumed in moderate amounts (34 cups per day) has a positive effect on the carbohydrate economy, regulates glucose concentrations, and also increases insulin sensitivity (N. D. and G. G. Reis, 2017).9. Should gluten and moisture be eliminated?
In addition, gluten-free products are most commonly made from rice flour or maize flour, which are low in fiber and high in glycemic index. Therefore, they are not recommended for people with insulin resistance. Similarly, food intake is considered to be negligible. If allergies or intolerances are not diagnosed, the use of these foods should not be underestimated.10. Summary
Appropriate diet is a key component of insulin resistance treatment. The daily menu should include fresh fruits and vegetables and foods with a low glycemic index, high in dietary fiber and good quality fats. At the same time, this high-processed, rich in simple sugars and saturated fatty acids should be eliminated. It is important to combine products and regular meals. In case of overweight or obesity, a reductive diet should be used to reduce weight.
