Insulin Resistance DietInsulin resistance diet has nothing to do with fast weight loss or fad diets. It is based on overall healthy eating habits with plenty of whole foods that are high in fibre, low in simple sugars, low in glycemic index with moderate protein and good fats and low in saturated or trans fats.Insulin resistance is when body produces insulin but does not use it properly or the tissues stop responding to insulin. It is the starting point for obesity, diabetes and heart disease. Insulin is like a hormone that helps the body use glucose for energy, by reducing blood sugar. Glucose is the body's main source of energy.
Nutrition and Insulin Resistance:Some experts recommend a high protein - high fat diet, others high protein that relies on good fats and complex carbohydrates. Different diets may work for different people so you may need to experiment to determine what works best for you:• But it is important to keep away from consuming a lot of refined carbohydrates and sugars like candies, cookies and cakes. • Diets high in saturated fats have been shown to induce weight gain and insulin resistance so it is best to switch to healthy fats- mono and polyunsaturates. • Eat small and frequent meals rather than big and heavy meals that trigger a lot of insulin. • Fruits and vegetables are your best choice. You will not go wrong with foods that are high in fiber, so increase your fiber intake. • Eat lean meats, nuts and fish for your protein intake. • Vitamin E and alpha lipoic acid supplements are also recommended. These are associated with improvements in skeletal muscle glucose transport activity and whole-body glucose tolerance. *Here I'd like to tell you about my favorite diet program that uses a lot of the healthy lower GI foods: Isabel de los Rios' 'The Diet Solution Program'. The Diet Solution Program favours a long term health orientated approach to fat loss, but not offering anyone a quick fix to their weight troubles. It has loads of valuable data and research to support its approach. I personally investigated the program thoroughly and my mum has been using it for a while now. I have to say she got some great results. The nutrition plan is one of the healthiest we have seen, a strong core focus on vegetables, fruits, vitamin dense foods, lean proteins, select dairy produce and a clear approach to not expecting one diet to work for all body types. So give it a try and let me know how you’re doing.*
Glycemic Index and Insulin Resistance:An insulin resistance diet should be low in GI because a low GI diet balances the blood sugar and insulin levels, helps you lose weight and get rid of excess fat in your body. Low GI foods don't stimulate food-craving hormones.On the other hand too much of high GI foods are proven to trigger strong insulin responses and sugar spikes in blood by being absorbed faster by the body and they can cause cravings for unhealthy foods. GI is important but the carbohydrates are not eaten on their own, the overall nutritonal value and profile is even more important than GI. Insulin Resistance Diet- References: Salmeron, J, Manson, JE, et al. "Dietary fiber, glycemic load, and risk of non-insulin-dependent diabetes mellitus in women.." Journal of the American Medical Association. 12;277(6):472-7. (1997). Reaven GM, "Role of insulin resistance in human disease," Diabetes, 1988;37:1595-1607. Thenutritionreporter.com/ insulin resistance diet .html Romieu I, Willett WC, Stampfer MJ, Colditz GA, Sampson L, Rosner B, Hennekens CH, Speizer FE: Energy intake and other determinants of relative weight. Am J Clin Nutr 1988, 47:406-412. |
