What is Insulin Resistance? How Should People With Insulin Resistance Eat?


Insulin resistance is a condition in which the body’s cells respond less than usual to insulin. Insulin is a hormone secreted from the pancreas and helps regulate blood sugar. Normally, insulin helps to get glucose into the cells. But in the case of insulin resistance, the cells use insulin less effectively, which leads to increased glucose levels in the blood. Insulin resistance is considered a key feature of type 2 diabetes, but it is also associated with other health problems such as obesity, metabolic syndrome and heart disease.

How should people with insulin resistance be fed:

Insulin resistance1
Insulin resistance1

    Balanced Diet: People with insulin resistance should have a balanced nutrition plan. In other words, carbohydrates, proteins and fats should be taken in a balanced way.

    Carbohydrate Selection: Simple carbohydrates (sugar, white bread, processed cereals) should be avoided, which are digested quickly and cause high blood sugar. Instead, complex carbohydrates (whole grains, vegetables, legumes) should be preferred. These carbohydrates have a lower glycemic index and help blood sugar to keep a more stable course.

    Adequate Fiber Consumption: Foods high in fiber slow down digestion and help blood sugar rise more slowly. Therefore, high-fiber foods such as vegetables, fruits, whole grains and legumes should be consumed.

    Protein: Protein increases the feeling of fullness and helps maintain November muscle mass. People with insulin resistance should prefer protein-rich foods (for example, chicken, fish, eggs, dairy products, lean meats).

    Healthy Fats: Healthy fats, especially omega-3 fatty acids, are important for people with insulin resistance. These fats are found in sources such as salmon, walnuts, flaxseeds and avocados. Trans fats (found in fast food and processed foods) should be avoided.

Insulin resistance2
Insulin resistance2

    Portion Control: It is important to control portions and avoid overeating. Excessive calorie intake can lead to weight gain and worsen insulin resistance.

    Regular Meals: Eating at regular intervals helps to keep blood sugar December in balance. Try not to stay hungry for a long time and limit snacks to healthy options.

    Exercise: Regular physical activity can increase insulin sensitivity and help keep blood sugar under control.

People with insulin resistance should create their nutrition plan under the supervision of their doctor or a nutritionist. Each individual’s needs are different, and a personalized nutrition approach can help manage this condition.

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