Insulin sends glucose (sugar) to the body's cells and is used for energy production in the body. Insulin resistance causes the body's cells to reduce the effectiveness of the insulin hormone, leading to decreased glucose entry into the cells. As a result, high levels of glucose in the body can lead to health issues like diabetes (sugar disease).
Insulin resistance is often associated with factors such as obesity, excessive alcohol consumption, stress, a sedentary lifestyle, and excessive exercise. Treatment for insulin resistance includes measures such as weight loss, regular exercise, and following a healthy diet. Additionally, doctors may sometimes prescribe insulin medications or other types of drugs for individuals with insulin resistance.
It is crucial for individuals with insulin resistance to regularly consult with their doctors and follow the recommended measures to prevent health issues like diabetes.
What Should the Limits of Insulin Resistance Be?
The limits of insulin resistance can vary based on factors such as body mass index (BMI), age, gender, family history, and ethnicity. BMI is calculated by dividing weight by the square of height and is used to measure obesity. People with a BMI of 25 and above have a higher likelihood of insulin resistance.
However, BMI alone is not sufficient to determine the limits of insulin resistance. There may also be individuals who are not overweight but still have insulin resistance. Therefore, it is recommended to seek advice from your doctor to determine the limits of insulin resistance. Your doctor may conduct tests to measure blood glucose and insulin levels and provide advice on your insulin resistance.
To reduce insulin resistance, a healthy diet and regular physical activity are recommended. Additionally, employing stress-reducing techniques and reducing smoking and alcohol consumption can also help reduce insulin resistance.
Managing Insulin Resistance with a Dietitian
Insulin resistance is often a cause of health issues such as obesity, hypertension, cardiovascular diseases, and type 2 diabetes.
Dietitians recommend changes to the diet and exercise for individuals with insulin resistance. This will help regularly monitor and reduce body weight. Dietitians also recommend foods high in fiber, protein, and healthy fats. These foods help regulate insulin levels and use glucose in the body more effectively.
Dietitians also suggest reducing alcohol consumption for individuals with insulin resistance. Alcohol can disrupt glucose levels in the body and contribute to insulin resistance issues. It is essential for dietitians to regulate the portion sizes of foods consumed and monitor insulin levels for those with insulin resistance.
In summary, dietitians advise individuals with insulin resistance to follow a healthy diet and exercise program. This will help in regularly monitoring and reducing body weight and regulating insulin levels to use glucose more effectively.
What Diet Should Be Followed for Insulin Resistance?
Insulin resistance is a condition where the body’s cells cannot effectively use insulin. This condition can be managed by increasing insulin production and making certain changes to help reduce insulin resistance. A diet for insulin resistance can be adjusted based on the following recommendations:
- Reduce carbohydrate intake: Since individuals with insulin resistance have difficulty processing glucose, reducing carbohydrate intake can help lower insulin resistance. By decreasing the amount of carbohydrates consumed, it is possible to lower glucose levels and reduce insulin production.
- Reduce fat intake: Lowering fat intake can help reduce insulin resistance. Particularly, reducing the consumption of trans fats can be beneficial in decreasing insulin resistance.
- Increase physical activity: Physical activity can help reduce insulin resistance. Therefore, it is recommended to engage in at least 150 minutes of moderate physical activity per week.
- Eat regular meals: Eating regularly can help reduce insulin resistance. Therefore, it is recommended to eat small portions at regular intervals throughout the day.
- Reduce daily salt intake: Reducing salt intake can help decrease insulin resistance. Avoiding salty foods and reducing the consumption of high-salt foods is advisable.
- Increase daily water intake: Increasing water intake can help reduce insulin resistance.
RD. Aysun İPEK
