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RECOMMENDATIONS FOR NUTRITION AGAINST INSULIN RESISTANCE
Insulin is a hormone secreted from beta cells in the pancreas and involved in the regulation of carbohydrate metabolism in our body. It allows glucose (sugar), which is the main source of energy for the human body, to enter the cells. Insulin resistance also occurs when the body is unable to use insulin. So what is Insulin resistance, why does it happen? Recommendations for nutrition against insulin resistance.
Turkey Medicals member and Antalya Dietitian gave detailed information about the subject.
What is insulin resistance?
In general, insulin resistance can be defined as “The body’s inability to use the insulin it produces”. In people with insulin resistance, the liver, fat, and muscle cells of people with insulin resistance cannot respond adequately to insulin muscle and their blood sugar levels continue to rise. As a result of this condition, the release of insulin from the pancreas reflexively increases in order to lower the sugar level. The important point here is not the amount of insulin in the body, but its effectiveness is reduced. Thus, insulin resistance is formed.
How to tell if there is insulin resistance or not?
After 8-10 hours of fasting, the blood sugar taken and the fasting insulin level multiplied by each other, divided by 405, and the level of insulin resistance called HOMA-IR appears. If the result is above 2.5, it means that the person has insulin resistance.
What causes insulin resistance?
There are many factors in the formation of insulin resistance. Some of them are obesity, smoking, genetic predisposition, malnutrition in the womb, sedentary life, vitamin D deficiency and aging.
Recommendations for nutrition against insulin resistance
If a person with insulin resistance is not at an ideal body weight, specialist support should be sought. With the wrong diet during weight loss, you are likely to aggravate this resistance.
Firstly, the most important factor is portion control. First of all, start the meal with a small portion, and then you can increase it if necessary. Since individuals with insulin resistance will experience a state of instant hunger, you should pay attention to portion control throughout the day.
Consuming a carbohydrate-containing food alone during your Dec meals will not help keep your blood sugar in balance for a long time. In addition, you can consume milk and dairy products or foods such as walnuts, hazelnuts, almonds.
You should use your bread preference in favor of whole wheat or rye.
You should use your rice preference in favor of bulgur.
You should reduce table sugar and ready-made foods containing simple sugars to a minimum as much as possible.
To increase the content of pulp (fiber), you can consume fruits with peel and include dried legumes on your table 2-3 times a week.
Within a day, you should consume at least 2.5 liters of water.
You should have your evening meal at the earliest possible time.
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