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http://istanbulonkoloji.com/insulin-direnci-ve-beslenen
Dyt. Tuğçe SERT / Nutritionist
Insulin Resistance and Nutrition:
Insulin is a hormone secreted from the beta cells of the pancreas and helps lower blood sugar. Glucose (sugar) enters the cell by binding to insulin receptors and balances blood sugar. However, in people with insulin resistance, the insulin receptors in the cell develop insensitivity to insulin and glucose has difficulty entering the cell. This causes more insulin to be released. Excessively released insulin causes a feeling of hunger, a constant desire to eat something, especially a desire for sweets. Inactivity, obesity, irregular nutrition and stress are among the most important factors that trigger this resistance. Insulin resistance is calculated by the HOMA-IR value by looking at fasting insulin and fasting glucose in the blood. If this value is above 2.5, it indicates that you have insulin resistance. The most important treatment method is nutritional therapy. Since foods with a low glycemic index raise blood sugar more slowly, they increase the feeling of fullness and support weight loss. For this reason, instead of starch and high glycemic index carbohydrates such as rice, potatoes, corn, carrots, white bread and desserts, low glycemic index, whole grain carbohydrates such as whole wheat bread, oats, whole grain pasta, bulgur and vegetables should be added to the diet. The nutrition program should be personalized and planned according to detailed fat and muscle measurements under the control of a dietitian. Losing weight and reducing body fat is one of the most important points in reducing insulin resistance. For this reason, a diet rich in fat and carbohydrates should be avoided. Long-term fasting unbalances blood sugar and increases carbohydrate cravings. To prevent this, 3 main meals and 2 or 3 snacks should be eaten regularly a day. One of the most important things to do to normalize insulin resistance is to walk at a moderate pace for 30-40 minutes every day.
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