Insulin resistance is a condition that occurs when the body’s cells become less responsive to the hormone insulin, which plays an important role in regulating blood sugar levels.
Over time, this can lead to the development of serious health conditions such as type 2 diabetes, heart disease, and obesity. , has been shown to have many health benefits, even for those who are not overweight or obese.
Insulin Resistance Can Affect Anyone
Insulin resistance is a condition that can temporarily or chronically affect anyone.If left untreated, it can lead to chronic insulin resistance lead to pre-diabetes And finally type 2 diabetes.
Prediabetes is a condition in which blood sugar levels are higher than normal but not yet high enough to be diagnosed as diabetes. This usually occurs in people who already have some degree of insulin resistance.
It’s important to track your blood sugar levels so you know when you’re becoming insulin resistant. Your doctor can check this using a special test that looks at your average blood sugar levels over a three-month period.it is called Baseline A1C test.
It is recommended that adults over the age of 45, overweight, and those with prediabetes or type 2 diabetes risk factors be tested.
of insulin resistance diet A nutritional approach aimed at regulating blood sugar levels by reducing intake of foods high in sugar, refined carbohydrates, and unhealthy fats. It emphasizes the consumption of foods rich in fat and protein.
The goal of this diet is to allow the body to use insulin more effectively.
diabetes plate method
“A diet rich in minimally processed whole foods, including fiber, lean protein and healthy fats [is] Great for insulin resistance and diabetes.
of diabetes plate method It’s an easy way to eat meals that help you manage your blood sugar.
The American Diabetes Association recommends starting with dinner plates that are approximately 9 inches in diameter.Then half the plate non-starchy vegetables Broccoli, asparagus, Brussels sprouts, etc.
Then, 1/4 of the plate lean protein foodsThese include chicken, salmon and lean beef. The last quarter of the plate is healthy carbs May contain whole grains, fruits and beans. Finally, any beverages included in the meal should be zero calorie, or simply water.
Feivor recommends avoiding refined and processed carbohydrates for those looking to control blood sugar levels.
For example, eat steel cut oats instead of sweetened instant oatmeal. Also, avoid processed and high-fat red meats, which are high in saturated and trans fats, and avoid drinking too many alcoholic and sugary drinks.
Benefits of an insulin-resistant diet beyond diabetes prevention
In addition to reducing your risk of diabetes or its complications, following an insulin-resistant diet offers at least six important health benefits.
1. Improves heart health
A major benefit of following an insulin-resistant diet is improved heart health.
possible hyperglycemia damage blood vessels, increases the risk of heart disease. An insulin-resistant diet can help reduce this risk by regulating blood sugar levels.
Research published in British Journal of Medicine They found that after eating a diet high in sugar for just a few weeks, about a third of men experience many of the changes typically seen in heart and blood vessel disease. However, a diet low in added sugars and refined carbohydrates was found to reverse this.
2. Weight loss
overweight or obesity insulin resistanceBy reducing carbohydrate and sugar intake, insulin-resistant diets help individuals lose weight and reduce the risk of obesity.
“Weight loss and physical activity play an important role in improving insulin resistance,” says Feivor.
3. Improved energy levels
People following an insulin-resistant diet often report improved energy levels. I have.
a Randomized controlled feeding trial Appetite, published in the journal, found that eating a low glycemic index diet (much like an insulin-resistant diet) compared to a high glycemic index (high sugar) diet “significantly” improved vitality/activity scores. , and found that it was associated with a significant reduction in fatigue.
Additionally, regulating blood sugar levels can help prevent the highs and lows associated with meals high in sugar and refined carbohydrates.
4. Reducing inflammation
Chronic inflammation is a risk factor for many health conditions, including heart disease, cancer, and even dementia.
if you have high blood sugar contribute to inflammation in the body. By regulating blood sugar levels, an insulin-resistant diet may reduce inflammation and improve overall health.
5. Improves brain health
The brain depends on glucose for energy, glucose level It can damage brain cells. By regulating blood sugar levels, an insulin-resistant diet may protect the brain and improve cognitive function.
Research published in journals nutritional advancement We found that a low glycemic index diet improved cognitive function. This may have been due to lower blood sugar levels after a low glycemic index meal, and changes in the brain made participants feel less stressed and tense before the memory test and performed better.
6. Reduce the risk of cancer
Following an insulin-resistant diet may also reduce the risk of cancer.there is strong evidence that high levels of insulin contribute to the growth of cancer cells;
By reducing carbohydrate intake and regulating blood sugar levels, an insulin-resistant diet can reduce the amount of insulin in the body and potentially reduce the risk of cancer. Diet (also good for insulin resistance) Reduce cancer riskbut it can also slow tumor growth if cancer is already present.
