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Healthy Diet Plans >>  Health Issues and Diet >>  Insulin Resistance

Insulin resistance

Before we talk about an insulin resistance diet or insulin resistance diet menu, it is necessary to understand what exactly insulin resistance is. Insulin is a hormone that is secreted by the pancreas and this hormone plays an important role in carbohydrate metabolism. Insulin helps to regulate the growth of cells. Insulin resistance is a condition where the body is not able to utilize the insulin that is produced. It is the inability of some of the cells of the body to respond to insulin.
Insulin resistance is the earlier stage of type 2 diabetes. Insulin resistant patients can increase their insulin through medication, diet and exercise.

Insulin resistance symptoms

Now that we have a better understanding of insulin resistance, let us take a look at insulin resistance symptoms. These are as follows:-

• Inability to focus on tasks at hand – at times the symptoms of insulin resistance is not physical but mental. This is the most evident symptom of this condition. Loss of creativity and poor memory are often the result of insulin resistance.
• Depression
• Increased blood sugar levels
• Weight gain
• Fatigue
• Intestinal swelling
• Increased blood pressure
• Drowsiness
• Intestinal bloating
• Increased blood triglycerides levels
• Feeling agitated, jittery or moody

Insulin resistance diet

Persons who have been diagnosed with insulin resistance can reverse the condition by following an insulin resistance diet menu. The insulin resistance diet menu should be one which excludes the following foods: sugar, starchy carbohydrates and white (refined) flours. A sample of such a menu could be:-

Turkey bacon
Freshly squeezed orange juice (without any added sugar)
Fruit salad

Grilled chicken
Green salad with a low fat dressing
An apple or a pear
Potato salad or a baked potato

Snack on grapes and beef jerky between lunch and dinner.

Wild salmon with fresh green beans
Steamed vegetables
Steak with garlic and olive oil

Insulin resistance treatment:

Conventional insulin resistance treatment involves weight loss, exercise and lifestyle changes. Reducing carbohydrates and glucose in one’s diet is the first way or the first step in managing insulin resistance. One should opt for low glycemic index carbohydrates rather than high glycemic carbohydrates. Exercise and the resulting weight loss help too. However, certain medication prescribed for insulin resistance could have side effects and this is why many people are now opting for natural insulin resistance treatment. Research has shown that certain herbal remedies can help in the treatment of insulin resistance.

Insulin resistance syndrome:

Insulin resistance syndrome occurs when the body’s cells are unable to respond to the insulin hormone. This results in the pancreas increasing the production of insulin to combat this insulin resistance. Symptoms of insulin resistance syndrome in women are as follows:-

• Heart disease: This syndrome can result in a hardening of the arteries and a risk of blood clots too.
• High blood sugar levels: Blood sugar levels rise and diabetes is diagnosed
• Obesity: Obesity promotes insulin resistance and is a major factor in the development of this syndrome.
• High blood pressure: Research has shown that high blood pressure and insulin resistance is linked. The higher the pressure, the worse the insulin resistance. 
• Abnormal cholesterol levels: Insulin resistance patients have low HDL and high levels of triglycerides.

What is insulin resistance?

Food is absorbed into the bloodstream in the form of glucose and other sugars. This increase in sugar in the bloodstream makes the pancreas increase the production of a hormone called insulin. This hormone attaches to the cells and removes sugar from the bloodstream so that the body can use it for energy. What then is insulin resistance syndrome and what are its symptoms? Insulin resistance syndrome occurs when the cells of the body do not have the ability to respond to the above mentioned action of insulin. Symptoms of insulin resistance syndrome are as mentioned above.

Insulin resistance diabetes:

What is insulin resistance diabetes? Insulin resistance is a condition whereby the body produces insulin but does not use it properly. People who are resistance to insulin find that their muscle, fat and liver cells do not respond properly to insulin. This results in their bodies needing even more insulin. The pancreas then produces more insulin to keep up with this demand for insulin; however, this is not possible. Excess glucose then builds up in the bloodstream and sets the way for diabetes. People who are insulin resistance are at risk for developing diabetes mellitus type 2.

Insulin resistance diet menu:

Insulin resistance syndrome is can be brought under control with an insulin resistance diet menu. Such a menu should exclude white flour, pasta, bread, sugar, potatoes as these are all carbohydrates which only raise the levels of insulin. The menu should include plenty or raw or lightly cooked vegetables, fresh fruits, and organic meats. Ensure that there is an adequate quantity of fat, fiber and protein as this helps to slow down digestion and stops the blood sugar from rising immediately. Some suggestions for this menu are ½ cup baked beans,  2 egg whites,  2 taco shells, 2 tablespoons of raisins, 1 small apple and so on.

Insulin resistance test:

Insulin resistance testing involves a series of laboratory tests. There is no one test that can detect insulin resistance and give results quickly. Laboratory tests that may be recommended to diagnose insulin resistance include:-

Lipid profile – this measures total cholesterol, HDL, LDL and triglycerides.
Glucose – this may include a glucose intolerance test
Insulin – results may show elevated levels which could be a sign of insulin resistance.
Insulin tolerance test: - this is recommended for obese individuals and those with PCOS.
sdLDL: This is a part of the lipoprotein subfractions test.
hs-CRP-: This may be carried out to assess cardiac risk which may be increased due to insulin resistance.

Insulin resistance supplements:

Insulin resistance supplements are beneficial as they help with improving insulin sensitivity, help to lower blood glucose levels, supplement any deficiencies and also deal with any problems caused by the excess glucose or insulin in the body. However, it is necessary to check with your doctor before taking any such supplements. Supplements could include cinnamon, bitter lemon, apple cider vinegar and so on.

Submitted on January 16, 2014