VERIFIED CONTENTAuthor: Dominika Wilk

Insulin resistance is a disease in which tissues are resistant to the action of insulin. As a result, there is a significant increase in blood glucose, which disrupts the entire body. Fortunately, a well-managed diet can regulate insulin secretion and bring the body into a state of homeostasis.

The insulin resistance dietis designed to stabilize glucose and insulin levels and maintain the correct lipid concentration. One of the ways to treat this condition is a properly balanced diet in insulin resistance. Other methods of treating insulin resistance include pharmacotherapy.

What is insulin resistance?

Insulin resistance (IO) is a condition in which tissues are insensitive to insulin. To understand this mechanism, it is important to know that insulin is a hormone produced by the beta cells of the pancreatic islets in response to elevated blood glucose levels. Physiologically, it appears after a meal and - figuratively speaking, it brings glucose to tissues, most often muscle, there in the form of glycogen - i.e. sugar stores, waiting for the moment when it will be needed again.

In a he althy person who eats regular meals and makes intervals between them, the process of insulin secretion is undisturbed, and this hormone can freely "pack" excess glucose into the tissues. However, when there are no intervals between meals, because every now and then you reach for a snack, and at the same time in the daily menu there is an excessive supply of calories with a predominance of carbohydrates, there is a permanent discharge of insulin into the blood.

So a situation arises in which it is advisable to lower glucose, because it endangers he alth, but the tissues become insensitive to insulin, which constantly tries to insert glucose into them. The most rapidly insulin resistant are muscle tissues and the liver - that is, places where glycogen is stored. Therefore, insulin looks for other "stores" and most often selects adipose tissue for them. But even this one can become less sensitive to this hormone after some time.

The consequences of insulin resistance are not neutral for he alth. Permanently elevated sugar level becomes a threat to human life and the basis for developmentdiabetes.

In addition, the additional adipose tissue that appears as a result of insulin resistance, especially in the abdomen, is an additional source of pro-inflammatory cytokines. This adversely affects the condition of the whole organism and causes the appearance of further diseases resulting from the imbalance in the body.

Common symptoms of insulin resistance

The most common symptoms of insulin resistance are fatigue and unusual sleepiness (e.g. after meals) as a result of unstable sugar metabolism. In people with excessive insulin release, the problem is increased appetite, which causes the consumption of too many calories, which in turn leads to weight gain.

The increasing amount of adipose tissue appears in unusual places, e.g. on the nape, chin, but also on the abdomen (which is not standard in women).

In addition, hyperpigmentation and keratosis appear quite often in patients with insulin resistance. There are noticeable problems with concentration, changing moods, irritability.

Ways to treat insulin resistance

The most common treatments for insulin resistance are pharmacological treatments such as metformin, as well as lifestyle changes.

A person who wants to regain a stable sugar economy must change their diet and increase physical activity. Only in this way can it normalize insulin levels and make tissues more sensitive to this hormone.

Diet for insulin resistance

The main assumption of a properly structured diet in insulin resistance is: stabilization of glucose and insulin levels and leading to normolipidemia, i.e. maintaining proper lipid levels.

It is also important to bring the blood pressure to the right level in people whose disease has led to hypertension.

To achieve the above-mentioned goals, you should lower the daily caloric supply of obese people (even by 500 kcal per day) to achieve a monthly weight loss of 2-4 kg, as well as to compose the diet in such a way that it contains products with low glycemic index.

In this case, it is best to use an individual diet based on a low GI or use the Mediterranean diet, which is recommended by nutritionists for this type of disease.

Diet in insulin resistance and the glycemic index of the product

The glycemic index is an indicator that shows us the percentage by how much blood sugar will increase after consuming 50 grams of a given product.

Each product has its own glycemic index value, which is listed intables of institutions responsible for the supervision of he althy eating, which is on the axis with values ​​from 0 to 100. The maximum amount, i.e. 100, is assigned to e.g. white wheat rolls.

What is associated with the consumption of a product with a high glycemic index? With a rapid rise in blood glucose followed by a large burst of insulin. No wonder people with insulin resistance should avoid foods with a high GI.

However, insulin spikes are not only determined by the GI value, but also by the processing of a given product, or the method of its storage, e.g. more fragmented products will have a higher glycemic index than those eaten in a piece.

What influences the change in the glycemic index of the product?

  • The way the product is processed and the degree of its maturity. A ripe banana will have a higher GI than the raw one, and a cooked carrot will have a higher GI than the raw one.
  • Fiber content. The apple itself will not have the same high GI as a juice without fiber, which is because the fiber delays digestion and causes a slower and weaker insulin release.
  • The way of storing products. Potatoes cooked and eaten immediately after preparation have a much higher GI than those that were cooled down in the refrigerator and then eaten. This is because starch is converted to resistant starch.
  • Grinded, processed products have a higher GI - example: mountain oatmeal in the form of crushed instant flakes has a higher glycemic index than non-comminuted ones.
  • Addition of other ingredients. The addition of fat or protein to a meal causes a later and weaker insulin release, so fruit yogurt with nuts will delay the secretion of this hormone and this will be at a more stable level than eating the fruit alone.
  • Number of products. Eating a handful of blueberries will not result in the same insulin release as eating an entire bowl.

Products with low and medium glycemic index indicated in insulin resistance

Vegetables (preferably raw or cooked al dente):

  • zucchini,
  • romaine lettuce,
  • lamb's lettuce,
  • arugula,
  • iceberg lettuce,
  • white cabbage,
  • sauerkraut,
  • raw carrot,
  • artichokes,
  • onion,
  • broccoli,
  • cauliflower,
  • spinach,
  • garlic,
  • peppers,
  • radish,
  • green peas,
  • mushrooms,
  • bamboo shoots,
  • sprouts,
  • celery,
  • soybeans,
  • chickpeas,
  • green beans,
  • tomatoes,
  • turnips,
  • Jerusalem artichoke.

Fruits:

  • raspberries,
  • blackberries,
  • cherries,
  • cherries,
  • blueberries,
  • blueberries,
  • lemons,
  • grenades,
  • black and red currant,
  • avocado,
  • grapefruit,
  • fresh apricots,
  • mandarins,
  • kiwi.

Nuts, seeds, seeds:

  • nuts - walnuts, hazelnuts, pine nuts, peanuts, pistachios, almonds, sesame, linseed, cashews,
  • pumpkin seeds,
  • peanut butter,
  • almond butter.

Grain products and seeds:

  • quinoa,
  • amaranth,
  • brown and wild rice,
  • Chinese noodles,
  • buckwheat,
  • oats,
  • bran,
  • Chinese soy noodles,
  • chickpeas,
  • lentils,

flour:

  • oatmeal,
  • buckwheat,
  • wholemeal spelled,
  • pumpernickel,

petals:

  • oatmeal,
  • buckwheat,
  • rye
  • and barley.

Sweets:

  • dark chocolate over 70%

Fully allowed products are:

  • meat,
  • eggs,
  • cheese,
  • seafood,
  • as well as vegetable and animal fat, as they have a zero glycemic index.

Mediterranean diet in insulin resistance

The Mediterranean diet is a good basis for composing a menu for people with insulin resistance, because it is based on good-quality fats, fish, lean meat and lots of vegetables.

Of course, with IO, the proportions of these products in the meal and their amount are very important, therefore the diet should be individually composed for each individual by a dietitian.

Main assumptions of the Mediterranean diet:

  • increased consumption of olive oil and reduced consumption of animal fat,
  • eating lots of vegetables and fruits,
  • eating a lot of legumes,
  • limiting the amount of meat consumed,
  • the advantage of lean meat such as rabbit, chicken over fatty meat,
  • average fish consumption,
  • moderate alcohol consumption, but it is mainly a wine rich in polyphenols.

Beneficial ingredients in the Mediterranean diet for people with insulin resistance

Pisces

They are a valuable source of essential fatty acids that improve the lipid profile and are a good source of protein. Protein is essential for workthe thyroid gland responsible for proper metabolism, while unsaturated fatty acids help to remove cholesterol deposits and balance out the unfavorable proportions of the so-called bad fraction - LDL and good fraction - HDL.

Fruits and vegetables

It is a source of vitamins and minerals necessary for metabolic processes. In addition, an invaluable source of anti-cyanides that can counteract the negative effects of reactive oxygen species on the body. Research shows that anti-cyanides are very helpful in treating insulin resistance. First of all, because they increase insulin sensitivity, and this happens, among others, due to the protein kinase and thanks to the enhancement of the translocation of the glucose transporter (the so-called GLUT4).

In addition, they reduce body weight and lower lipogenic factors. This, in turn, is due to the mechanism of reducing the level of the protein responsible for regulating sterols and by blocking the enzymes that promote the synthesis of triglycerides and fatty acids.

The best sources of anti-cyanide in your diet are:

  • blueberries,
  • blueberries,
  • strawberries,
  • cherries,
  • raspberries,
  • grapes,
  • currants,
  • carrot,
  • spinach,
  • beetroot,
  • broccoli,
  • tomatoes,
  • pumpkin,
  • almonds,
  • pistachios,
  • macadamia nuts,
  • hazel,
  • or walnuts.

It is worth consuming them every day to improve insulin parameters and support weight reduction.

olive oil

Its beneficial effect on the body is related to the content of oleic acid as well as antioxidants. By consuming olive oil, you can lower the level of total cholesterol and LDL fraction, as well as reduce the markers of inflammation.

In addition, vitamin E, a natural antioxidant, as well as phenols and carotenoids contained in olive oil, help to neutralize free radicals, leading to the body's homeostasis.

Nuts as a snack

Yogurt with nuts and honey, loved for example by the Greeks, is a perfect composition of a small meal that can replace dessert and can be consumed in insulin resistance.

Nuts eaten alone will also be suitable for people with fluctuations in glucose levels, mainly because they contain good proportions of protein and fat and do not cause insulin spikes.

In addition, they give you a quick feeling of fullness, which is of great importance in people with insulin resistance, whose appetite is excessive.

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