If you have come across the term “insulin resistance diet,” chances are that you are wondering what insulin resistance is. Insulin resistance is a condition in which an individual’s cells develop resistance to the hormone insulin. Because of this condition, the individual’s body has to develop higher than normal amounts of insulin in order for the hormone to work well. The insulin resistance diet is designed to help deal with this problem and to ultimately encourage the cells to respond normally to insulin.
Insulin resistance is sometimes referred to as a syndrome because it is associated, not just with diabetes, but also with pregnancy, severe illness, infection, stress, steroid use, obesity and metabolic syndrome. With insulin resistance, a point comes when the pancreas is unable to produce enough insulin to regulate blood glucose. As a consequence, blood glucose levels start to rise to levels above normal. This can lead to diabetes if left unaddressed.
Fighting Insulin Resistance with the Insulin Resistance Diet Plan
One of the ways to address insulin resistance is to adopt an insulin resistance diet. This is a diet designed to reduce the body’s need for insulin in the first place by minimizing the degree to which glucose is released into the bloodstream during digestion.
The best diet for insulin resistance eliminates refined carbohydrate foods. These include foods sweetened with refined sugar, foods made out of refined cereals, and corn- and potato-based foods. In their place, high fiber foods made of wholegrain cereals are ideal, as are roots like sweet potato and yam. In addition, high-fiber, non-starchy vegetables like spinach, carrots, peas, and broccoli should be made a regular part of the diet. These recommended foods are all low glycemic index foods, that is to say their high fiber content and distinct chemical make-up encourage the slow release of glucose into the bloodstream during digestion.
While an insulin resistance diet is a crucial part of the strategy to combat insulin resistance, it works even better when combined with exercise. Exercise and dietary changes work together to encourage weight loss, and this increases cellular sensitivity to insulin. In addition, aerobic exercise, which has nothing to do with weight loss, increases insulin sensitivity.
Of course there is more to treatment of this condition than diet or exercise. Medication is also used. However, because of the side effects associated with such medication, it is important to increase one’s level of activity and to strictly follow a diet for insulin resistance. These help to minimize the need for medication.
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