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Insulin resistance (IR) plays a significant role in a number of health problems. If you suffer from insulin resistance, you could have more than one of them.
The good news is, if you get IR under control, you can see improvement in each of those health areas. These include heart disease, high blood pressure or hypertension, obesity, polycystic ovary syndrome (PCOS), syndrome X or glucose intolerance, and type-2 diabetes.
The best way to deal with insulin resistance, also called insulin insensitivity, is to go easy on the insulin pedal. If you can do this, the excessive tide of insulin being released will subside, as will its adverse effects.
A low-GI diet can be effective. A low-GI diet focuses on foods lower on the glycemic index. This helps keep blood sugar on a more even keel, leveling the sudden rises and drops of blood sugar from high-GI foods.
When too much insulin is released, glucose gets stored as fat and can't be burned as fuel. You not only get fat, but you're short of energy, exhausted and craving high-GI foods for an energy spike. So too much insulin makes you fat and hungry.
What can help you disembark from the insulin express?
Foods rich in antioxidants can reduce oxidative damage to cells caused by IR. Some of these foods are fruits, vegetables, legumes and nuts. Vitamin E, vitamin C, carotenoids like beta-carotene, and selenium will increase your antioxidant intake.
Eating a meal of protein, fat and vegetables, and excluding carbohydrates like bread, rice, pasta or potatoes after an aerobic workout can reduce IR, allowing your muscles and liver to get the glucose they need more easily.
Avoiding fructose, or high-fructose corn syrup, which is found in soft drinks and refined foods, can reduce your IR and your belly fat.
The more refined the food, the more quick, extreme and unhealthy the insulin reaction.
Combining natural fiber with carbohydrates can moderate the insulin / blood sugar response. Low fat diets are actually not helpful since fats slow digestion and the absorption of glucose, and will make for a milder insulin reaction. Remove the fats, though, and things amp up.
Everyone's dietary needs and quirks are unique. Some may need to lower carbohydrate consumption to under 40 percent of overall food intake. Others will need to go lower yet, possibly as low as 20 percent.
If you can stop pushing the insulin button, you will see a decrease in insulin resistance and an increase in health and vitality.
Resources:
A Diet Loaded With Antioxidant Rich Foods Improves Insulin Resistance
http://shatterlimits.com/a-diet-loaded-with-antioxidant-rich-foods-improves-insulin-resistance
Eat Low Carb After Exercise to Improve Insulin Resistance
http://shatterlimits.com/eat-low-carb-after-exercise-to-improve-insulin-resistance
Fructose Makes Fat Cells Fatter, Less Insulin-Sensitive
http://shatterlimits.com/fructose-makes-fat-cells-fatter-less-insulin-sensitiv
Lower Your Carbs And Lower Your Insulin Levels!
http://www.rheumatic.org/insulin.htm
Diet For PCOS and Insulin Insensitivity
http://www.annecollins.com/pcos-diet.htm
Cutting Carbs Better Than Low-Fat dieting for Insulin-Resistant Women
http://www.diabetesforum.com/2010/06/cutting-carbs-better-than-low-fat-dieting-for-insulin-resistant-women
Visit Jody's website and blog at http://www.ncubator.ca and http://ncubator.ca/blogger
Add a Comment2 Comments
Lioness111 here. Because of the terrific information in your article, I know that I should have gone to the Endocrinologist who told me he could get me straightened out in just a few weeks with my insulin sensitivity problem and high insulin intake. Your information gave me several things I can start doling right away. I am also golng to the website that you gave for the special diet. Once again, thank you so much for your article, it has definitely helped me very much. Sincerely, Lioness111
September 24, 2010 - 7:29pmThis Comment
Hi Lioness,
I'm very glad to hear that there were some things in my article that you found to be helpful. That's our purpose here, to bring you information that will make a difference.
Thanks for the feedback, and good luck with your insulin issues.
September 25, 2010 - 9:49amThis Comment