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.