Insulin Resistance Diet
Insulin is a hormone that is produced in the pancreas gland specifically by the cells called the islets of Langerhans The level of sugar or glucose flowing in your bloodstream determines the amount of insulin to be made The rate of speed at which sugar hits your bloodstream also determines the rate of speed insulin is made and dumped into the bloodstream Once it is gallivanting around in the blood its sole purpose is to hook up with the glucose molecules and carry them off to the various cells of the body for energy To best understand the components of an insulin resistance diet it is helpful to understand the mechanics of insulin itself The following information will provide you with both so you can decide for yourself if a dietary change is a necessary step for managing your health
As you may see from the brief explanation above insulin plays a critical role in energy production It is also extremely important for the removal of sugar from the blood Too much sugar running wild in the blood also known as hyperglycemia is damaging for many organs and functions of those organs including the heart and kidneys Insulin resistance often referred to as prediabetes occurs when the hormone itself is not performing its jobs efficiently While there are many reasons for malfunction insulin resistance is specifically a condition where the body is unable to use the insulin it produces In other words it has nothing to do with the lack of insulin as sometimes the condition causes overproduction but rather an immunity to it
A diet to help individuals with insulin resistance is similar to a diabetic diet Maintaining an appropriate blood glucose level is the primary goal when diet intervention is part of a treatment plan for insulin resistance Since simple sugars and carbohydrates are rapidly absorbed into the bloodstream into glucose a comprehensive plan related to the number of grams of sugars and carbohydrates is imperative In addition meal combining to ensure an adequate quantity of protein fat and fiber is important to slow down digestion and halt an immediate rise in blood sugar The exchange system is often followed when using an insulin resistant diet
This system of counting the various grams of food items entails starches fruits mild products vegetables meat and other protein sources and fats For starches one exchange equals 15 grams of carbohydrate 3 grams of protein 01 gram of fat and 80 calories Similarly a fruit exchange equals 15 grams of carbohydrates and 60 calories Meal plans are based on caloric needs given a persons weight height gender age and activity level
The number of exchanges will vary from person to person Consulting with a nutritionist is beneficial for developing a diet for insulin resistance You can view a complete exchange list by visiting The National Institute of Health website
Fiber is a key component for an insulin resistance diet as it is for everyone Soluble fiber takes a long time to be broken down digestively while insoluble fiber is not digestible whatsoever but acts as a regulatory tool by slowing digestion of other foods It is recommended that all individuals attempt to consume at least 25 grams of fiber per day This may seem like a hefty amount but consider that an apple or pear with its skin has 4 grams each Likewise a handful of almonds will supply you with grams while one cup of lentils will offer you grams. While it is unknown what exactly causes insulin resistance and diabetes it appears that genetic factors play a part as well as environmental Since the former is unchangeable it is critical to take a good hard look at the latter your environment By specifically and critically looking at what you are surrounding yourself with in terms of healthy practices you will be better equipped to change what is needed There is no doubt that diet and physical activity play a role in the management of insulin resistance In fact this prediabetic state is reversible Discussing your options with your medical team is the best place to start If weight loss is necessary it is wellstudies that losing just 10% of your weight can greatly enhance your insulin performance energy levels and the way your pants feel There is also an informative book available dedicated to the this type of diet called The InsulinResistance Diet
Insulin is a hormone that is produced in the pancreas gland specifically by the cells called the islets of Langerhans The level of sugar or glucose flowing in your bloodstream determines the amount of insulin to be made The rate of speed at which sugar hits your bloodstream also determines the rate of speed insulin is made and dumped into the bloodstream Once it is gallivanting around in the blood its sole purpose is to hook up with the glucose molecules and carry them off to the various cells of the body for energy To best understand the components of an insulin resistance diet it is helpful to understand the mechanics of insulin itself The following information will provide you with both so you can decide for yourself if a dietary change is a necessary step for managing your health
As you may see from the brief explanation above insulin plays a critical role in energy production It is also extremely important for the removal of sugar from the blood Too much sugar running wild in the blood also known as hyperglycemia is damaging for many organs and functions of those organs including the heart and kidneys Insulin resistance often referred to as prediabetes occurs when the hormone itself is not performing its jobs efficiently While there are many reasons for malfunction insulin resistance is specifically a condition where the body is unable to use the insulin it produces In other words it has nothing to do with the lack of insulin as sometimes the condition causes overproduction but rather an immunity to it
A diet to help individuals with insulin resistance is similar to a diabetic diet Maintaining an appropriate blood glucose level is the primary goal when diet intervention is part of a treatment plan for insulin resistance Since simple sugars and carbohydrates are rapidly absorbed into the bloodstream into glucose a comprehensive plan related to the number of grams of sugars and carbohydrates is imperative In addition meal combining to ensure an adequate quantity of protein fat and fiber is important to slow down digestion and halt an immediate rise in blood sugar The exchange system is often followed when using an insulin resistant diet
This system of counting the various grams of food items entails starches fruits mild products vegetables meat and other protein sources and fats For starches one exchange equals 15 grams of carbohydrate 3 grams of protein 01 gram of fat and 80 calories Similarly a fruit exchange equals 15 grams of carbohydrates and 60 calories Meal plans are based on caloric needs given a persons weight height gender age and activity level
The number of exchanges will vary from person to person Consulting with a nutritionist is beneficial for developing a diet for insulin resistance You can view a complete exchange list by visiting The National Institute of Health website
Fiber is a key component for an insulin resistance diet as it is for everyone Soluble fiber takes a long time to be broken down digestively while insoluble fiber is not digestible whatsoever but acts as a regulatory tool by slowing digestion of other foods It is recommended that all individuals attempt to consume at least 25 grams of fiber per day This may seem like a hefty amount but consider that an apple or pear with its skin has 4 grams each Likewise a handful of almonds will supply you with grams while one cup of lentils will offer you grams. While it is unknown what exactly causes insulin resistance and diabetes it appears that genetic factors play a part as well as environmental Since the former is unchangeable it is critical to take a good hard look at the latter your environment By specifically and critically looking at what you are surrounding yourself with in terms of healthy practices you will be better equipped to change what is needed There is no doubt that diet and physical activity play a role in the management of insulin resistance In fact this prediabetic state is reversible Discussing your options with your medical team is the best place to start If weight loss is necessary it is wellstudies that losing just 10% of your weight can greatly enhance your insulin performance energy levels and the way your pants feel There is also an informative book available dedicated to the this type of diet called The InsulinResistance Diet
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