Resistance to insulin It is a syndrome that we can all present, so we must try to eat in the best possible way to prevent it. It is very important to obtain information, not only about the condition, but also how to treat it, the diet that we must follow, the foods that we must avoid, among other things.
In order to help you obtain this knowledge, so you can take proper care of yourself, then we will talk about everything related to the subject. What is insulin, its role in the body, what is insulin resistance about, the forbidden foods for insulin resistance and more. Join us!
What is insulin and what is its role in the body?
Insulin is a hormone produced naturally by the pancreas. Although it has several functions, the main one is to act on the cells so that they use glucose as an energy source.
In addition to that, insulin stimulates the synthesis of glycogen in the liver and of lipoproteins by adipose tissue. This occurs when there is a high concentration of glucose, which is stored for future use when blood levels are very low. It also participates in rebuilding muscle after damage, among other functions.
This hormone acts as a key for the cells to take the necessary glucose and thus carry out their activities, but in its absence this does not happen. Consequently, this saccharide remains in the circulation, increasing blood glucose levels, which can lead to diabetes. So that synthetic insulin must be administered.
The truth is that no foods containing insulin but, rather, they trigger the reaction of it. Now, to achieve this you need the consumption of carbohydrates, which includes natural sugars, such as glucose.
By eating the right diet, the pancreas will be able to secrete insulin that will act as a key, opening the cells for the entry of glucose, which will provide them with energy to carry out each of their activities.
What is insulin resistance?
Earlier it was mentioned that cells in the muscles, adipose tissue, and liver are stimulated by insulin to absorb glucose from the blood and store it as glycogen or fat. However, sometimes this may not happen so easily, which is known as insulin resistance.
To try to help glucose get into these cells, the pancreas must produce more insulin. As long as there is enough insulin to elicit a response from the cells, the blood glucose level will stay in a healthy range. If not, this level will be high enough to cause diabetes mellitus.
Among some of the signs that may indicate that you are suffering from insulin resistance, it is possible to mention the following:
– Much fatigue is not related to physical activity
– Dizziness or vertigo
– Abdominal pain, mainly in the upper right side
– Constant headaches
– Blurry vision
Right foods with insulin resistance
To treat the problem of insulin resistance, it is very important that the patient eat a balanced diet, with healthy, unprocessed foods. In conjunction with medications prescribed by the doctor and physical activity.
Although it is possible to think that you cannot eat foods rich in carbohydrates, this is a mistake. What you need to do is restrict them, as eliminating them can lead to hypoglycemia or low blood sugar levels. Which is not good either, because cells require these nutrients for proper function.
In this sense, within the insulin resistance diet, the following foods can be found, among other things:
– Quaker Oats
– Big wave
– Crackers of water, soda or bran
– Fruits and vegetables
– Low-fat dairy products that do not contain sugar
– Broad beans
– Wholemeal bread
– Proteins such as meat, fish, eggs
– Coconut or almond oil
On the other hand, you have forbidden foods with insulin resistance. These are the ones that people who suffer from this condition cannot even look at, they must be completely eliminated from the diet. The reason is that they are foods rich in sugars, processed, with added chemicals, which can raise blood glucose, exceeding too much the insulin levels capable of producing the pancreas.
Among the prohibited foods, we can mention:
– Refined sugar
– Milk flavorings
– Ice creams
– Candy and cakes
– Refined grains
– Trans fat
– Vegetable oils
– Fast food
Diet to lose weight with insulin resistance
When there is resistance to insulin, much of the glucose in the blood, which is not used by the cells as an energy source, is converted into fat. For this reason, patients with this condition find it very difficult to lose weight.
Taking into account everything mentioned so far, the best thing to do in this case is to follow a proper diet, which helps the body balance the concentration of sugars with that of insulin. Thus, there will be no accumulation of glycogen or lipoproteins, such as adipose tissue, that promote weight gain.
It is advisable, on the one hand, to restrict carbohydrates, while increasing both the amount of protein and that of fruits and vegetables. In addition, you must be more selective when ingesting oils and sugars, avoiding inflammatory, processed foods, with gluten and high fructose content.
By being careful with what you eat, you will not only be able to lose weight, but you will also be taking care of your health. Preventing chronic diseases, difficult to cure.
How to lower Insulin to lose weight?
We already put in context that insulin is directly linked to our appetite, as well as the storage of fat in the body. So, sometimes, high levels of this hormone in the blood can prevent you from losing weight.
To meet this goal, taking into account your insulin level, follow the advice that we provide below:
1. Do physical activities, such as yoga, walking, biking, jogging, aerobics, etc. This will cause the cells to use glucose for energy and thus automatically lower the insulin level.
2. Decrease carbohydrate intake and increase protein
3. Avoid refined foods
4. Eliminate processed foods with high levels of sugar completely
5. Follow a fractional diet. That is, eat more frequently, but in less quantity and with a wide variety of healthy foods
6. To control the craving for sugar, eat foods rich in fiber
Always keep in mind that physical exercise goes hand in hand with good nutrition to achieve an optimal quality of life, full of health.