As explained in previous article, insulin resistance is cause by excess
belly fat. It is also somewhat similar to a chicken-or-egg type situation.
Insulin resistance is the cause of the storage of excess belly fat because glucose
is not being utilized as energy. Eating patterns and excess belly fat that
cause the glucose not being used as energy can also make insulin resistance.
Insulin resistance condition can be avoided, reduced, and reversed
through dietary changes, moderate exercise, and reducing belly fat. Several
studies have found that even if people already suffer type 2 diabetes, they can
greatly improve or even reverse insulin resistance by making lifestyle and
health changes.
Healthy Eating as Means of Fighting
Insulin Resistance
·
You
should stay away from nearly all processed foods, which are stuffed with
refined flour and sugar.
·
You
should minimize overall sugar intake.
·
You
should increase protein and fiber consumption to slow absorption of carbs.
·
You
should have frequent meals and snacks to keep blood sugar steady.
Processed Foods Are Your Enemy
These
processed foods normally found in fast foods, convenience foods, ready-made
baked goods and so on. They are stuffed with starches that create an abrupt
increase in blood glucose levels because refined flours and other starches are
quickly broken down. As a result your body experiences a similar sharp increase
in insulin. After twenty minutes to one hour, you will experience a sudden drop
of blood sugar then another quick boost, normally more carbohydrates and sugar.
This cycle is known as one of the major causes of insulin resistance.
Grains are
rich in carbohydrates and they should have limitation on your eating plan
because carbs are easy to overeat and fast to be converted into sugar by the
digestive system. High in fiber grains such as whole grain oatmeal, multi-grain
cereals, and whole grain bread are good but should be eaten with limitation. You
can best find fiber in plant foods, which are absorbed much more slowly.
Keep in Mind of Your Sugar Intake
If you have
too much sugar in your diet, similar problems happen with too much refined
flour and processed food. Sugar absorbed very quickly into the bloodstream and
creates problem on your blood sugar and insulin sensitivity. Added sugars are
welcome on your eating plan but in lesser amount than commonly taken by many
people. You should replace your sugar cravings with sweets that can be found on
fresh fruits as time goes on.
High Protein and Fiber
Slowing the
absorption of carbs and sugars is one way to stop the sharp rise and drop cycle
in blood sugar levels. You may be familiar or read about glycemic index, which
determines how quickly the foods are absorbed into the bloodstream as glucose. Table
candy, cookies, cake, and table sugar are examples of high-glycemic foods.
Bananas also have high glycemic index. Meanwhile, vegetables, cheese, eggs,
meats are low on the index because they are converted to glucose more slowly.
There is
also the so-called glycemic load, the total glycemic index of a meal or
combination of foods. Lower glycemic load can be achieved by combining some
foods such as bananas (which rate high in glycemic index) combine with three
scrambled eggs. The reason for this is that protein and fiber, when combine
with carb food like bread or fruit, create slow absorption of carbs into the bloodstream.
This will give you much slower increase in blood sugar after a meal and
eliminate carb crash. Therefore, you should include protein or high-fiber food
in every meal and snack.
Frequent Meals
Frequent
meals can reduce or prevent insulin resistance because it prevent the sharp
increase and drop of blood sugar as a result of skipping meals. You are likely
to resist taking unhealthy snacks such as colas or candy bars to fight
sluggishness. Moreover, you can prevent overeating even with healthy foods if
you eat smaller and frequent meals.
Exercise
The common advice
of doctors to patients with type 2 diabetes, insulin resistance or metabolic
syndrome, or who are at risk for them, is to keep moving. Cardiovascular and
resistance exercise each week are strongly recommended by physicians. Studies
found that a single bout of moderate exercise enhances insulin sensitivity from
twelve hours to two days. This is called the acute effect. Moreover, similar
studies found that regular, moderate exercise can give improvement in insulin
sensitivity round-the-clock. This is
called the training effect.
Twenty to
thirty minutes of cardiovascular exercise such as dancing, swimming, biking,
walking is enough to give benefits to your body from increased insulin
sensitivity. This is also true in resistance training but it offers some extra
benefits.
Muscles use
glycogen (a form of glucose that is stored in muscle and used as energy) when
you train them to supply energy and rebuild muscle tissue. Your muscles will
also continue to ask for glucose for up to twenty four hours after the workout.
As a result, lesser glucose can found in your bloodstream and therefore, less
insulin needed to deal with it. This is the acute effect of resistant training.
The more
lean muscle in your body the more your body uses glucose and insulin overall.
As discussed in previous article, fat tissue does not need glucose but rather
stores it. Muscle tissue needs glucose for energy. So, the more lean muscle,
the more demand of glucose. Lesser glucose means lesser fat being stored,
especially around your belly.
