Insulin Resistance Diet – A Complete Guide

Insulin resistance is a common disease that millions of people are struggling with. Each year the number of patients is increasing. It can lead to serious health issues such as prediabetes and type 2 diabetes. Diagnosis can be ensured by blood tests but must consult a doctor or experts to know the treatment, prevention, and risk factors.  

Insulin is a significant hormone that, is produced by the pancreas gland. Insulin controls the amount of glucose in our bodies and it helps to regulate bodies metabolism of carbohydrates and proteins. Insulin controls a number of body functions.

What Is The Best Diet To Reverse Insulin Resistance? Meal Planning & Exercise Tips

Insulin need for our body’s daily functions like turning food into energy. Insulin resistance is a condition that our body’s cells do not respond to insulin. Insulin resistance causes to increase in glucose levels and diabetes. 

Insulin resistance will cause an increasing amount of insulin in our body, it will make negative consequences for our bodies.

Diabetes, obesity, changes in cholesterol levels, changes in uric acid levels, kidney stones, heart attack, heart failure, cardiomyopathy,  heart block, retinopathy, neuropathy, nephropathy, and change in testosterone hormones,  are the main diseases that can be affected by insulin resistance.

Age is a big consideration, people at the age of 45 or more have a big chance to get insulin resistance. People with high cholesterol and blood pressure have a risk of insulin resistance. 

Can You Fix Insulin Resistance With Diet?

Diet is the best option to control insulin resistance. Diet plans are beneficial in various types including a vegan diet, low-fat, keto, Mediterranean, low-carb, etc. Including special or expensive food in your diet is not needed.

You must control eating fatty foods like fast food, fried food, meats, and sugar. But consume more fruits, vegetables, fish, grains, and green leafy vegetables.

A sudden change in taking a diet into your life will make negative and positive changes in your body. 

Ways To Reduce Insulin Resistance Through Changing Lifestyle

Stop smoking: Smoking is an unhealthy habit that even causes cancer. Using tobacco also be a reason for insulin resistance. 

Food habits: Nuts, seeds, vegetables, fruits, green leafy vegetables, fish, and grains add to your diet plan. And exclude sugar, fat, meat, and fast food. Drink plenty of water that helps you to stay dehydrated.

Reduce the usage of sugar: Try to stop consuming sugar-added food like ice cream, cakes, chocolate, etc.

Take supplements: Start to take supplements with the advice of a health expert or consult a doctor before it. 

Sleep: Sleep is an important factor that affects our body and mind equally. Health experts say poor sleep causes insulin resistance.

Stress level: Stress is not a new thing to our generation. People from all age group is struggling with stress. Stress can be the main reason for the condition of insulin resistance. 

Exercise: Exercise is a good habit to stay away from lifestyle diseases. Not only exercises various physical activities but is also very helpful. 

Intermittent fasting: Eating at an interval of time is called intermittent fasting. intermittent fasting control consuming food. Amount of the food can be reduced through this.

Blood donation: Blood donation is a good service. Donating blood at regular intervals is healthy. 

Should include protein food in your diet: Protein serves as a stabilizer of blood sugar. Fish, chicken, tuna, turkey meat, low-fat cheese, etc. are rich in proteins. 

Vitamin D: Vitamin D is a key component. A low rate of vitamin D will cause insulin resistance. We can consume Vitamin D from sunlight, egg yolks, oily fish, etc.

Health Issues Related To Obesity

• Stroke
• Depression
• Heart diseases
• High blood pressure
• Breathing problems
• Pain in  various body parts
• Difficult in physical functioning
• Mocking and body shaming leads to mental issues like anxiety
• Diabetes
• Some kinds of cancers
• Fat around the waist and abdomen
• The high blood glucose level
• Kidney disease
• Problems during pregnancy

Overweight Or Obesity – Controlling Measures

Obesity is a common problem faced by people of all age groups. From school-going child to 65 old people is also struggling with being overweight. Obesity causes many health issues.

People who are overweighted struggling to walk speedily, run, sit, and even breathe sometimes.  People must beware of being overweight. People with obesity sometimes be subject to body shaming.

People are not trying to advise about the health issues that deal with obesity. But intentionally mocking the shape of their body.

Obesity is a reason for insulin resistance. It is not sure about the statement that an overweight person must have the chance to insulin resistance.

But obesity is also a reason for insulin resistance. Excess fat in the body will cause severe health issues. People find ways to reduce weight quickly. 

There Are Many Ways To Reduce Overweight   

Reducing stress: Stress is an important factor. Stress full life leads to obesity and unhealthy weight gaining. 

Incomplete sleep: Sleep is an important unavoidable element in our life. Sleep has an extremely significant influence. Not much sleep can cause you to be underweight and overweight. 

Exercise: Physical activities are very significant. Routines must include in our daily activity is very important. Walking, running, and jumping are good exercises. 

Avoid fast food: Food items like excess fat, fried foods, sugar, and beverages are to be avoided.

Healthy foods: Foods like vegetables, fruits, protein sources, and green leafy vegetables are to be included in our diet.

Limit screen time: Being a couch potato is like being overweight. Watching TV with unhealthy snacks is cause to be overweight. 

Eat when you feel hungry: Consuming more foods with no control is a reason for obesity. People don’t try to control food when they see more delicious foods. 

Drink more water: Drinking water is a good habit. Doctors advise drinking 2 to 3 liters of water daily. Drinking water would reduce appetite and we could consume less food.