The topic I want to share with you today is; The period characterized by "insulin resistance", which is the period when the sugar level in the blood has not increased yet, that is, when diabetes is not diagnosed but everything starts, the reasons for this period and how to deal with it.
Let's get to know insulin first. Insulin is a hormone released from our pancreas and responsible for reducing the level of sugar in the blood. When we eat something, especially carbohydrate foods, our blood sugar level rises. In order to normalize this, our insulin immediately rises and puts the sugar into the cell. If there is more sugar than we need and it cannot be entered into the cell, it ensures that the sugar is stored as fat. If we consume food that raises sugar rapidly and excessively (high glycemic load), insulin increases at the same rate. Alone; If our cells are saturated with sugar, they create obstacles in the insulin transition zones on the cell walls to prevent sugar from entering, so that insulin does not let the sugar in. Its purpose is to prevent more sugar from entering the cell, it is trying to protect itself. But since the function of insulin is to reduce the sugar in the blood, more insulin begins to be secreted from the pancreas, and the sugar in the environment is again introduced into the cells thanks to this excess insulin. This phase is the "insulin resistance" phase. When we measure it during this period, blood sugar is normal, but insulin level is high.
You may say, "Well, that's great, if our blood sugar is normal, what's wrong with that?" As we mentioned above, when insulin is high, on the one hand, it puts sugar into the cells, but on the other hand, it ensures that the sugar is stored as fat. So it causes weight gain. This weight gain occurs mostly around our abdominal organs and belly. Inflammatory substances secreted from fatty tissue are the mother of all evil. Serious problems arise when arteriosclerosis and associated high blood pressure affect the heart, brain and kidney vessels; In addition, many problems such as fatty liver and damage to the joints begin to manifest themselves.
Moreover, this insulin resistance creates a complete vicious circle in the person's life. The person eats a high carbohydrate diet, insulin suddenly increases, the sugar drops immediately, the person feels sleepy and tired, and after 1.5-2 hours, the blood sugar level decreases. Because he fell, he needs to eat something again. When he eats something sugary, his blood sugar rises rapidly and he feels better, so he turns to sugary foods again. Since the sugar that rises in this cycle cannot be used as fuel, it is stored as fat. The result is obesity.
You can diagnose insulin resistance yourself at home. Grab a tape measure immediately. Measure your waist, passing through your belly button. If it is over 80 cm in women and 94 cm in men, you have insulin resistance. Insulin resistance means the so-called "metabolic syndrome"; It is the first step to the clinical condition that is unfortunately the basis of many life-threatening diseases such as high blood pressure, atherosclerosis, diabetes and obesity.
What should be done? Of course, the best way to consult an endocrinologist or internal medicine physician is to be informed about your current condition and manage your treatment. I would like to give you suggestions for nutrition and life changes you can make. These are general rules and patient-specific applications should of course be made with your physician. We can summarize the recommended diet for insulin resistance as follows:
Stay away from all foods made with sugar such as white or brown sugar and fructose syrup (such as tea sugar, molasses, honey, jam, cake, pastry, milk and dough desserts) ( Unfortunately, ice cream is included!)
Stay away from grains called complex carbohydrates (such as all kinds of bread (white, rye, whole grain, einkorn etc), pasta, rice, noodles, bulgur, semolina, phyllo)
Limit fruit. Eat your fruit in the morning and eat at most 2 portions, that is, the volume of your palms when you open them and join them together as if you are praying.
The foods in the 2 items I mentioned are the foods that raise blood sugar rapidly, put you in a high insulin cycle, make you hungry and make you want to eat.
Drink 30 ml of water per kilo (approximately 2 liters for a 70 kg person).
Try to drink 4 cups of green tea a day.
Your meal breaks should not exceed 4 hours. not less. Do not engage in chewing activity within these 4 hours. One fig you eat is one meal. The more you stimulate insulin, the harder it is to lower its level. For this reason, the most recommended eating pattern is “intermittent fasting”. In this eating pattern, you eat for 8 hours and do not eat anything for 16 hours. But your water, unsweetened, tea, coffee You can drink e, green tea, herbal tea. At first, it may be difficult not to eat anything for 8 hours during the day. In between, you can eat a plate of soup or salad or a handful of nuts (such as walnuts, almonds, hazelnuts) at the 4th hour. You won't eat because you won't feel hungry over time anyway. For example, have breakfast at 10 in the morning, have a light snack at 2 pm, have your dinner at 6 pm and finish it.
You can use plenty of vegetables, herbs and spices. Eat vegetables of all colors. Know that the darker the color of the edible vegetables and herbs, the more beneficial they are. For example, dill, arugula, sumac and turmeric should be indispensable on your table.
There is no need to skimp on your quality olive oil and butter. You can eat a teaspoon each of tahini and sesame oil, provided that you do not add loin or molasses to it.
Again, do not neglect your coffee with a teaspoon of coconut oil in between. Remember, healthy fats keep you full and you will teach your body to use fat instead of sugar.
Another recommendation is not to eat anything, including fruits and nuts, after 19:00 in the evening. Foods eaten after this time, even if they are not sugary, prevent the secretion of our precious slimming hormones secreted at night. This is how it is possible to burn fat while sleeping.
One last suggestion; exercise of course. 150 minutes per week. Exercise accordingly. Do whatever you love. For example, walk for half an hour 5 days a week. Keep it paced. If there is someone with you while walking, it may be so fast that you can barely talk or sing (those with heart-lung problems, please consult your physician).
Now you know what you need to do to break insulin resistance. With this nutrition plan and lifestyle, you can now enjoy watching the decrease in your weight and insulin levels. Good luck.
Hope you stay in good health.
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