What is this Insulin?

It is a hormone secreted from beta cells in the pancreas gland. The entry of sugar in the blood into the cells occurs thanks to the insulin hormone secreted from the pancreas gland, that is, the insulin hormone is a hormone that regulates blood sugar. Insulin is also a hormone that stores blood sugar in excess of the cells' needs as fat.

Insulin Resistance

It is the inability of insulin to fulfill its duty; There is sugar floating freely in the blood, but insulin cannot transport the sugar to muscle, fat and liver cells and enable the cell to use it, so the cell always feels hungry and lacks energy. This is why people do not feel full and experience eating attacks; This feature of insulin, which normally acts as a key, is impaired. Insulin resistance may develop in 25 percent of healthy people, 60 percent of people with blood sugar disorders, and 75 percent of people with diabetes. People with high insulin resistance also have a very high risk of developing diabetes. There is a close relationship between insulin resistance, blood pressure, arteriosclerosis, blood lipid disorders, and fatty liver.

The Reason for Rapid Weight Gain and Inability to Lose Weight: Insulin Resistance

People with high insulin levels gain weight very quickly and have difficulty losing weight. Insulin resistance increases as weight increases, and decreases as weight is lost.

What is the Insulin Resistance Test (HOMA test)?

Used to evaluate the response of surrounding tissues to insulin; It is a test to determine whether there is insulin resistance in the body. It is performed with a blood sample taken after an average of 10-12 hours of fasting.
A Homa Test value of 2.5 and above is an indicator of insulin resistance.
Another method is based on simple mathematical operations (fasting blood sugar x fasting insulin: 405 = >2.5) and is defined as an indicator of insulin resistance.

Dessert Crises in Insulin Resistance

There is sugar in the blood, but it cannot enter the cells. The person always feels hungry and especially needs sugary/carbohydrate foods. With the consumption of these foods, blood sugar increases, as it increases, insulin production increases and the already high sugar in the blood increases even more, and this situation becomes a vicious circle over time. As a result k these crises; It occurs with fat around the abdomen, increase in blood fats, blood sugar and blood pressure.

Symptoms of Insulin Resistance

• Fatigue, weakness, Sleepiness after meals

• Concentration disorder

• Forgetfulness

• Fast Weight gain, difficult weight loss, inability to lose weight

• Not being full, feeling hungry frequently

• Having hunger attacks

• Love for sweets

• Sweating

• Belly belly in men

• Fat in the hips and belly in women

• Beginning of increases in blood pressure

Who is at High Risk of Insulin Resistance? ?

• Those with a family history of diabetes

• Those who are overweight

• Those with elevated blood sugar in their previous pregnancy

• Waist circumference greater than 94 cm in men and 80 cm in women

• Body Mass index is more than 25 Kg/m2

• If blood pressure is high (more than 130/85 mmHg)

• If uric acid is high

• If LDL and Triglycerides are high and HDL is low

• Those whose fasting blood sugar is more than 100 mg/dl

How Should Nutrition Be in Insulin Resistance?

• Losing 7-10% of one's total body weight facilitates the treatment of insulin resistance. .

• 3 main meals and 3 snacks should be consumed a day; Breakfast should be had as early as possible after waking up, and the last meal of the night should be finished 2-2.5 hours before sleep. By eating a meal every 2.5-3 hours in this order, fluctuations in blood sugar can be prevented and blood sugar can be kept in balance.

• Research shows that individuals who start the day with a satisfying, protein-rich breakfast continue to eat well throughout the day. It has been determined that they consume 30% less food, and their blood sugar regulation is also much better.

• People with insulin resistance consume foods with high fiber and low glycemic index, which improves blood sugar regulation. It is very important for. white Whole wheat or whole rye bread should be used instead of whole wheat bread, bulgur, quinoa, whole wheat flour/whole wheat pasta or noodles should be used instead of rice.

• Dry legumes (chickpeas) which are a source of quality fiber and carbohydrates. , dried beans, green lentils, etc.) should be included 3-4 times a week.

• Take care of your water consumption; Although water needs vary from person to person, you can get an average value from the formula of 35 ml per kg.

• Sweet cravings should be satisfied with fresh and dried fruits instead of candy and chocolate wafers.

• Instead of consuming fruit juice, the fruit itself should be consumed. For example: For 1 glass of orange juice, the juice of approximately 2-3 oranges is squeezed; Even though fruit is a nutritious food rich in vitamins and minerals, it contains fruit sugar, which we call fructose.

• During the juicing process, the pulp is removed and you can extract the sugar of 3 oranges at once. The fruit juice you drink, which has a very high glycemic index, will cause fluctuations in your blood sugar.

• Cinnamon is a natural remedy for individuals with insulin resistance. The properties of cinnamon that balance blood sugar and suppress the craving for sweets should be taken advantage of. I do not recommend consuming it by adding it to your milk, yoghurt or fruit.

• When eating fruit, be careful to consume milk, yoghurt, kefir, hazelnuts, almonds, walnuts, etc. as a source of protein; Digestion and absorption of protein takes a long time, and this effect is very effective in regulating your blood sugar.

• Sugar, all sugary pastry products, chocolate and biscuits, etc. should be completely eliminated from the diet.

• It should not be forgotten that sweeteners, which are thought to be innocent because they have no calories, cause fluctuations in blood sugar.

• Consumption of fresh vegetables and fruits contains fiber, minerals, vitamins and antioxidants. should be given importance due to its density. (consumption of fruits with their peels increases daily pulp consumption)

• At least 5-6 portions of fresh vegetables and fruits should be consumed a day.
  Hard margarine, cream, cream, tail fat, etc. Foods with high trans and saturated fat content are removed from nutrition k should be kept.

• Do not miss walnuts, hazelnuts, almonds, cashews, peanuts, etc., which are good sources of protein and fat, which we call oilseeds, from your diet; 1 closed handful of oilseeds is a good snack alternative.

• Prefer semi-fat or light milk and dairy products.

• Physical activity is a natural therapeutic factor as effective as drugs that maintain insulin and blood sugar balance. Therefore, make sure to exercise for 30-45 minutes every day.

 

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