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The insulin-resistant diet
Table of Contents
1. What is insulin resistance?
Insulin resistance is a complex pathological condition resulting from a disrupted carbohydrate economy. As a result, glucose-dependent cells (including fat cells, fat cells and intestines) are less able to absorb and use glucose, which is their primary source of energy. Genetic conditions, the use of certain medicines, and the occurrence of other diseases are also important. Insulin is a hormone produced by the pancreas.2. Diagnosis and treatment of insulin resistance
Based on the results, the so-called HOMA-IR insulin resistance indicator is calculated. However, in patients with normal insulin sensitivity under physiological conditions, appropriate therapy should be administered to insulin. In some cases, pharmacotherapy should be initiated. One of the mechanisms of action of this medicine is to increase tissue sensitivities to insulin during fasting, followed by drinking a solution containing 75 g of glucose and re-measuring blood glucose levels after 2 hours.3. Dietary recommendations for insulin resistance
These include sugar, honey, jams, juices, sweets and other high-processed carbohydrate products. For example, white bread, flour, pasta, sweetened cereals should be replaced with baked goods and whole grain products. The lower the processing rate of the product, the lower the glycemic index. The longer the cooking time, the better to prepare the vegetables and pasta. It is not digested by the digestive enzymes of the foodstuff and is not absorbed into the blood glucose.4. The proper composition of the meal
You can find information about the recommended protein-fat breakfast and reduced carbohydrate intake, but this is an individual matter. It all depends on your well-being and the results of your studies, so you need to monitor your body. For example, fruit should not be treated as a snack on its own. The presence of these ingredients lowers the glycemic load, prolongs the digestion time and prevents sudden fluctuations in blood sugar levels, and at the same time increases the feeling of satiety and reduces fat intake.5. Regularity of meals
It also prevents a strong feeling of hunger, an uncontrolled appetite, and a tendency to overeat. Such a rhythm contributes to the deposition of fat, the production of inflammatory substances, and the reduction of tissue sensitivity to insulin. Consuming meals at regular intervals helps to avoid sudden fluctuations in insulin and blood glucose levels.6. Increasing the amount of dietary fiber
In addition, high-fiber products have a lower glycemic index. Consuming high amounts of fiber contributes to increased insulin sensitivity in tissues, improves lipid profile, and therefore reduces the risk of cardiovascular and metabolic diseases. It has a beneficial effect on satiety because it is able to absorb water molecules. It helps empty the stomach, reduces digestion and regulates the digestive function.7. Consuming unsaturated fats
These saturated and trans fats should be eliminated from the diet, or at least severely restricted. They should be replaced with mono and polyunsaturated fatty acids. Their valuable sources include primarily fatty seafood, vegetable oils, nuts, flaxseeds and chia seeds. Insulin resistance is very often accompanied by elevated cholesterol and triglycerides. They are mainly present in animal products, high-processed foods and fast food.8. It is not possible to calculate the value of the input data in accordance with paragraph 1 of this Article
You can also drink unsweetened tea and herbal steams, especially from seaweed and shrimp. There is interesting research that suggests 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 levels, and also increases cell insulin sensitivity (N. Reis, J.G. In case of insulin resistance, it is the best choice.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 have a high glycemic index. Similarly, it should be emphasized that the use of restrictive diets restricting the consumption of different groups of products can contribute to significant deficiencies and consequently adversely affect health. However, it is true that the only indication for gluten exclusion is the presence of co-occurrence, not cellular gluten sensitivity or dog allergy.
