Insulin resistance symptoms and treatment with nutrition

What is insulin resistance and how is it treated

When insulin fails to do its function fully, it leads to the entry of glucose into the cells of adipose tissue and muscle, there is a disorder which is known as insulin resistance. The reduced sensitivity of cells to insulin can be influenced by genetic predisposition, and obesity, pregnancy, and other diseases such as fatty liver, arteriosclerosis and diabetes. The overall situation may further complicate things, if you are exposed to stress on a daily basis or used certain medications for a long time, especially steroids.

Proper nutrition, physical activity and body weight regulation are the best way to combat insulin resistance, because if ignored, can lead to diabetes and cardiovascular disease. Read on to learn what diet and nutrition are recommended.

What causes difficulties with glucose metabolism?

To produce enough energy that it is necessary for the normal functioning, our body uses glucose as fuel. It reaches the cell thanks to the insulin, the hormone that the pancreas secretes into the bloodstream. However, if the cells does not respond to insulin as it should, the pancreas secretes more hormones, because higher doses are required for the regulation of blood sugar levels.

In these cases, when the sensitivity of cells to insulin decreases, insulin resistance is present and increases the risk of developing heart disease and type 2 diabetes. It is a disorder that indicates that glucose metabolism is having difficulties functioning properly, and is the basis of metabolic syndrome, whose sings are also increased waist circumference, high blood pressure and elevated levels of bad cholesterol and triglycerides in the blood.

On the other hand, the metabolic syndrome, which is based on insulin resistance, leads to pre-diabetes state, and can cause numerous damage to blood vessels, which later is manifested by different cardiovascular diseases.

Insulin resistance symptoms that are often absent

Insulin resistance often has no symptoms, but if it does occur, it can be weight gain, high blood pressure, appetite, difficulty concentrating, and a feeling of inertia, drowsiness and stupor.

From the above it is considered that obesity is a major risk factor for the reduction of insulin sensitivity - fatty deposits can cause inflammation in the body, with the result that there is insulin resistance. In doing so, being overweight is often the result of lack of exercise and improper diet.

Excessive consumption of ingredients rich in free carbohydrates, can degrade the blood sugars, it seems that the mechanism for the absorption of sugar stops working properly.

Say a big "no" to sweets from supermarket

Changing the diet can reduce the need for insulin, which is a great way to combat insulin resistance. To do that, forget about the foods that quickly raise blood sugar levels. These include delicacies and specialties with refined sugar and flour, as well as dishes that contain trans fats, like fast food, french fries, and donuts.

Avoid the pumpkin, banana, melon and pineapple, as well as buying muesli, and in the choice of milk and dairy products, which have been shown to boost metabolism of glucose and improve insulin sensitivity, make sure that you take those with low percentage of fat.

Weight management and regular, even light physical activity can improve insulin sensitivity, while consuming foods with a low glycaemic index you may reduce the need for it, because carbohydrates from such foods in the blood slowly break down the sugars.

What diet for insulin resistance is recommended?

First of all you need to increase the daily dose of fibre and protein. The high-fibre foods are recommended due to low glycaemic index, so the menu should be rich with whole grains, especially if you are diagnosed with insulin resistance.

Vegetables that do not contain starch also is valuable - broccoli, cabbage, cauliflower, cucumber, carrot, eggplant, green leafy vegetables, peppers, celery. It can be used and sweet potatoes, which, despite standing high sugar, regulate blood cholesterol levels, but also recommended for diabetics.

When it comes to fruit, diet for insulin resistance recommends berries, because in addition to being rich in antioxidants and relieve inflammation in the body, they reduce the body's insulin. But, keep in mind that it is best to eat fresh berries.

Also, with enough fibre, it is necessary to increase the intake of protein, which can be achieved by eating poultry without skin, tofu, eggs and fish.

Take notice of healthy fats

While trans fats can aggravate the condition, healthier alternatives can reduce the need for insulin, for slowing down the release of sugars into the bloodstream and reduce inflammation, which are often the cause of insulin resistance.

Refined oils replace with cold pressed ones, and introduce a menu rich in omega-3 fatty acids. Avocados, fish, peanut butter and nuts should be found on your menu, but be careful not to overdo with the consumption of almonds, hazelnuts and walnuts, as they, despite not containing carbohydrates, are rich in calories.

To the smoothies and salads add flax seed, which in addition to the healthy fatty acids contain valuable fibres. From spices be sure to use ginger, turmeric and cinnamon, as they mitigate the disorder.
What recipes can reduce the need for insulin?

If insulin resistance is your problem, we recommend that you try the recommended recipes:

Carrot soup with ginger
  • In a saucepan pour 4 cups of vegetable broth, and after boiling, add 400 g of peeled carrots, chopped 1 onion and garlic and shredded ginger root about 5 cm long. After a few minutes of cooking crush all in a blender and add hot water depending on the desired density.

Chicken kebabs with turmeric and pepper
  • Stir 1/4 cup of olive oil, squeeze juice of 1 lemon, 1 tablespoon of sea salt 1 large minced clove garlic, 1 tablespoon of cumin, 1 tablespoon of smoked paprika, 1/2 a tablespoon of turmeric, 1/2 a tablespoons of cayenne pepper and 3 tablespoons of chopped coriander. In this marinade soak 300 g of chicken breasts chopped into cubes. Let it stand for about two hours, and then prick them on wooden skewers and cook on the grill.

Omelette with Parmesan cheese and spinach
  • Beat 2 eggs, add salt and pepper to taste and a little grated Parmesan cheese. Lubricate a large pan with olive oil and add eggs to cover the bottom. Add a handful of fresh spinach leaves and after a few minutes transfer to a plate, fold the omelette in half and serve with a fresh green salad.

Soup broccoli and Gorgonzola
  • Mix chopped 1 head of broccoli, chopped white part of the leeks and 1 shredded clove of garlic. Pour the broth of vegetables just enough to cover the ingredients and warm up over low heat al leave it to boil. Then mash the mixture with rock blender. Add another 1/3 cup of vegetable broth and 40 g of gorgonzola chopped to pieces. After it boils serve with toast.

Diet for insulin resistance - the experience of readers

D. K. two years ago, she noticed extra fat around the waist, and that she is also hungrier than usual, she was diagnosed with insulin resistance and here we will fully convey the reader’s experience:

"I kept feeling hungry, and I found it really hard to concentrate on the job. I was sleepy, almost numb. "I thought it was just a short transient phase, but later I realized I need to consult a doctor when my neighbour measured my blood pressure. It was quite elevated. "

"General practitioner sent me to an endocrinologist, who among other things, asked how I ate. When I told him frankly that the basis of my menu is fast food and a candy bar or a bite of chips, he said that the cells in my body probably do not respond to insulin, and that my diagnosis is insulin resistance.

He explained to me that this can happen due to excessive consumption of processed foods, but said that with the change in lifestyle and diet all should all go back to normal.

I changed a lot of things...

"I walk to work every morning instead of a taxi, chocolates between meals I replaced with almonds, and instead of rolls with butter from the bakery for breakfast I eat whole grains with non-fat milk or a loaf of whole-wheat flour with peanut butter."

"The delicious pork chops I have replaced with chicken and there is fish on my table at least three times a week, with the inevitable salad, often with the addition of flaxseed, adding to this the fact that every week I go to aerobics classes."

"The doctor told me that moderate physical activity can increase the sensitivity of cells to insulin - it is not necessary to participate in an obstacle course, only light exercise is enough to overcome insulin resistance."