Insulin is a hormone produced by beta cells of pancreas. The production of insulin depends of glucose in the blood. After you have a meal especially one rich in carbohydrates, pancreas starts excretion of insulin. Insulin provides the body cells with energy. It first gets to liver and supplies it needs and then to muscles and finally to the fat tissue.
WHAT IS INSULIN RESISTANCE?
If you are used to the processed carbohydrates or fast food and you lack physical activity then your body will store big amount of glucose in the blood. As a result to this pancreas increases the production of insulin. At one point the cells that are addicted to high level of insulin in the blood, are less open for the similar level of insulin and it causes the amount of glucose in the blood to increase. This is called insulin resistance.
Symptoms of insulin resistance
People that suffer from insulin resistance usually don’t have any alarming symptoms that will point to this disorder. This is a condition that may last long before it is discovered. Some of the most common symptoms that may point to this condition are obesity, tiredness and sleepiness that occurs after a meal, fertility and conceiving problems. People suffering from insulin resistance very easy gain weight while they find it very hard to lose it. if you don’t treat this disorder in time it may become diabetes type 2.
How to deal with insulin resistance
Slight changes in the way of life as well as your nutrition can be of great help fighting insulin resistance. First thing you need to do is lower the need for insulin and then increase the sensitivity to insulin of the cells. You need to eliminate sweets, crisps and processed cereal as well as animal fat from your nutrition. Engaging is some kind of physical activity can significantly help deal with insulin resistance. Exercise of any kind can help the cells use the insulin that is in the muscles.
Insulin resistance diet
People that are suffering from insulin resistance often deal with extra weight and it is recommended for them to limit the daily amount of calories that they need. Here are some foods that you need to add to your menu if you are affected with this disorder.
Cereal is main source of energy in the nutrition. It is important to use whole grain cereal with lower glycemic index.
Fruits and vegetables are usually low in calories. If you are dealing with insulin resistance then you need a diet of 3-5 servings of fruits and vegetables, where a serving of vegetables is 1 cup of fresh vegetables or ½ cup of cooked vegetables while a serving of fruits is a piece of medium sized fruit or ½ cup of sliced fruit or berries.
Protein -low fat red meat, chicken, turkey or fish will supply you with needed amount of protein without any extra calories.
Dairy products are rich in protein and calcium. 2 to 3 servings of dairy products a day will supply your daily need of needed nutrients. A serving is a cup of milk or around 45 grams of cheese. Choosing low fat dairy products will help you lower the calories per day.
Nuts, seed and legumes -rich in protein, fatty acids, vitamins and fiber these are essential products for your health. It is recommended to take 3-5 servings per week where a serving is 1/3 of a cup seeds or nuts or ½ cup of cooked legumes.
Fats and oils -there are some facts or oils that are really healthy such as olive oil or coconut oil but they are also concentrated source of calories and therefore you need to be careful about the amount that you will eat.