Attaining Insulin Resistance Diet

Individuals suffering from metabolic syndrome need to follow an insulin resistance diet as well as participate in regular exercise to minimize risks of potentially life-threatening health problems. Initially identified in 1998 by Dr. Charles Neaven as a condition caused by insulin’s overreaction to foods containing carbohydrates, metabolic syndrome also represents a combination of issues resulting from insulin resistance, such as obesity, hypertension, type 2 diabetes and arteriosclerosis.

Treatment of metabolic syndrome especially focuses on inhibiting the development of heart disease and type 2 diabetes. One of the best ways to regulate blood glucose is to learn about and utilize an insulin resistance diet.

What is Insulin Resistance?

Insulin Resistance dietWhen insulin produced within the body is not integrated correctly with chemical processes meant to keep blood glucose at optimal levels, the condition of insulin resistance occurs. Frequently, insulin resistance is found in individuals who are obese, possess high cholesterol levels and hypertensive, which means that insulin resistance is totally irreversible implementing a special diet, losing weight and increasing physical activity

Possible symptoms of insulin resistance include:

  • Feeling jittery or moody
  • Rise in blood pressure
  • Inability to focus, or “brain fogginess”
  • Weight increase
  • Fatigue or daytime sleepiness
  • Mild depression

Of the many roles insulin plays in body chemistry, one of its more important ones is to facilitate extra nutrient storage. Thus, when cells develop resistance to insulin, they are unable to maintain a sufficient amount of nutrients to keep the body functioning properly. For example, magnesium is conducive to muscle relaxation, which directly affect blood pressure.

When an insulin resistant condition restricts cell absorption of vitamins and minerals like magnesium, blood vessels are more likely to constrict, causing higher blood pressure readings. Salt retention is also facilitated by improper insulin functioning which can precipitate congestive heart and lung failure as well as severe edema.

Description of the Insulin Resistance Diet

Insulin Resistance Diet

Similar to the Zone Diet guidelines that calls for eating foods containing only proteins and carbohydrates every two or three hours, the insulin resistance diet operates according to the concept that preventing extreme insulin spikes from occurring helps alleviate symptoms of metabolic disorder. Some basic instructions for following this type of diet include:

Eating a ratio of 14 carbohydrate grams to every seven protein gram (this is referred to as “linking”)

  • Consuming five or six small meals each day, spacing these meals out every two or three hours
  • Incorporate two to five dairy servings, three meat servings, three vegetable servings (except potatoes and corn which are high in carbohydrates), two fruit servings and six grain servings in your daily menu.
  • Common meals comprising an insulin resistance diet which agrees with the “linking” system are a whole wheat bun and hamburger, spaghetti and meatballs, egg and toast and milk and cereal
  • Making sure to eat a balance of protein and carbohydrates with each small meal prevents blood sugar spikes as well as decreases feeling hungry between meals
  • The American Heart Association suggests an insulin resistance diet limits cholesterol to 300 milligrams or less each day as well as keeping salt intake to no more than 1500 milligrams each day

Food choices that are especially beneficial to someone suffering from insulin resistance are peas, apples, eggplants, leafy green vegetables, artichokes, oats, egg whites, fish and low-fat or fat-free dairy products.

Watch this video and know about How to reverse insulin resistance (pre-diabetes) with some diet and lifestyle changes

Food choices that are especially beneficial to someone suffering from insulin resistance are peas, apples, eggplants, leafy green vegetables, artichokes, oats, egg whites, fish and low-fat or fat-free dairy products.

Foods to Avoid

Avoid eating food that contains ingredients directly causing dangerous sugar spikes:

  • Sugar-dextrose, corn syrup, maltose and rice syrup
  • Bakery items such as cookies, cakes and pastries
  • Products containing white enriched flour
  • Processed red meat
  • Whole milk and cheese
  • Margarine
  • Hydrogenated vegetable oil

When left untreated, insulin resistance and metabolic syndrome can increase risk of experiencing osteoporosis, a serious bone disease causing weakened, brittle bones that easily fracture or decay. Because insulin is a chief hormone produced in the human body, it governs other anabolic hormones related to proper growth such as testosterone, HGH (human growth hormone and progesterone. Bones require these hormones for optimal growth. Without them, a person can become crippled or experience a severe reduction in mobility.

Individuals diagnosed with insulin resistance/metabolic syndrome should strictly following an insulin resistance diet is prevent serious diseases as well for promoting and maintaining good health.

Related News In:

1. Western Diet Increases Insulin Resistance In Asians

The trial demonstrated that both Asian Americans and Caucasian Americans at risk of type 2 diabetes who adopted a rigorously controlled traditional Asian diet lowered their insulin resistance. Insulin resistance, a leading risk factor for developing the disease, is a condition in which the body struggles to use the hormone insulin, which helps to metabolize sugar,..(read more)


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