Chronic illnesses don't usually begin suddenly – they cause subtle symptoms over the years, which shouldn't be ignored to avoid worsening the condition. Insulin resistance is a metabolic disorder that can lead to type 2 diabetes, but importantly, it doesn't have to. Over 2 million Poles already struggle with it. Read on to find out how to help yourself if you're diagnosed!
What is insulin resistance?
Many unaware people who encounter this problem ask, "What is insulin resistance?" It's important to know that insulin resistance isn't a standalone disease, but a metabolic disorder. It involves reduced tissue sensitivity to insulin secreted by the pancreas. To diagnose it, basic blood sugar tests are performed: a blood sugar curve and an insulin curve. Knowing what insulin resistance is, as well as insulin, can help you diagnose this condition early and change your habits!
What is an insulin curve?
The basic blood test is a glucose tolerance test (OGTT). After drinking a small amount of glucose, the patient's blood is tested to see how it behaves in the blood – what its concentration is after one or two hours. An insulin curve, in turn, is a test that assesses insulin levels in a fasting state, as well as after drinking glucose after one and two hours. The normal fasting insulin level is approximately 10 mU/ml, after one hour it should not exceed 50 mU/ml, and after two hours – 30 mU/ml. Elevated results can lead to a diagnosis of insulin resistance.
Insulin resistance causes
When it comes to insulin resistance, the causes of this condition are usually genetic, but also dietary and environmental. It can be influenced by an inappropriate diet and the resulting excess weight, lack of physical activity, certain endocrine diseases, and medications. If you suspect insulin resistance, tests ordered by your family doctor should provide a clear picture of the situation. Insulin testing is often a component of the diagnosis for other conditions associated with metabolic syndrome, such as obesity, high blood pressure, and high cholesterol and triglyceride levels.
Insulin resistance symptoms
In a condition like insulin resistance, symptoms are initially quite difficult to detect. They may include ravenous hunger pangs, especially at night, drowsiness after meals and difficulty falling asleep, fatigue, lack of concentration, and headaches. Central obesity may develop when fat accumulates around the abdomen—this is known as insulin belly. When it comes to insulin resistance, skin symptoms should also give the patient pause—brown, rough patches may appear, sometimes persistently itchy.
Insulin resistance treatment
It is worth knowing that this condition must be monitored and treated to prevent the development of type 2 diabetes.When it comes to insulin resistance, pharmacological treatment primarily involves metformin, which is available only by prescription. However, changing dietary habits and increasing physical activity levels are crucial for treatment to be effective and for faster results.
Supplementation for insulin resistance
In case we have insulin resistance supplements can support the body in its fight against it. One of them is an ingredient valued in carbohydrate metabolism - inositol. It improves glucose transport into peripheral cells. It has the ability to reduce insulin levels in the blood and also sensitizes our body's cells to insulin. Another important ingredient in supplementation is berberine, a natural isoquinoline alkaloid. It improves glucose transport into the body's cells. When looking for natural ingredients that also support the fight against insulin resistance, it's also worth considering: ginger, which has a strong anti-inflammatory effect. It is also important vitamin D People with metabolic diseases and disorders in this group often struggle with a deficiency. Furthermore, the Polish Diabetes Association also recommends supplementing the diet with vitamin B12, especially if metformin has been implemented during treatment.
Insulin resistance in children and during pregnancy
Insulin resistance in children can be the result of genetic predisposition, but also an unhealthy diet high in sugar and excessive calories, especially when combined with low levels of physical activity. Insulin resistance during pregnancy, on the other hand, is a physiological phenomenon. Reduced tissue sensitivity to insulin may result from increased activity of pregnancy hormones. To detect this, an insulin curve is performed between the 24th and 28th weeks of pregnancy. It does not necessarily develop into gestational diabetes as long as it is monitored by the attending physician and the patient adheres to a proper diet at least until the day of delivery.
Diet for insulin resistance
In a condition such as insulin resistance low-carbohydrate diet is crucial for the patient's health. An insulin-sensitive diet primarily involves consciously choosing products with a reduced glycemic index and load. A diet for insulin resistance should be primarily low in simple sugars, which quickly raise blood glucose levels. It's worth supplementing it with special dietary supplements and herbs that support pancreatic function and ensure proper carbohydrate metabolism.
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Low glycemic index diet – how to calculate it?
When planning meals for insulin resistance, it's worth following the tables mentioned above. A low glycemic index diet is essential because it doesn't cause excessive increases in blood sugar, which helps stabilize blood sugar levels and increase tissue sensitivity to insulin. A low glycemic index diet should not only include the foods "allowed" in the table.It is also important to combine them with proteins and fiber, i.e. mainly low-starch vegetables and fruits, which lower the glycemic index of the entire dish.
Glycemic index – what is it?
The glycemic index is a simple measure of how quickly blood sugar levels rise after consuming a specific product containing 50g of carbohydrates. Pure glucose in this weight, according to this index, equals 100. For those who want to implement the glycemic index into their diet, the product chart is the easiest way to learn how to properly plan their meals. Low-glycemic index foods are those that can be consumed without concern for their health – in reasonable, controlled quantities, of course. The lower the glycemic index, the better. Look for products with a glycemic index below 55 or at least medium, which is 56-69.
Glycemic load – what is it?
The glycemic load is a slightly more precise indicator than the glycemic index. It determines the quality and quantity of sugars in a given glycemic food. It is obtained by multiplying the GI by the amount of carbohydrates it contains and then dividing by 100. Therefore, some foods with a low GI may also have a high GL, and vice versa. Therefore, when it comes to glycemic load, the table will be slightly different and will allow you to more consciously choose foods that will better serve your health. A sufficiently low glycemic load for a meal is a value equal to or less than 10. medium is a value up to 19, while high is above 20.
Products with a low glycemic index
What are low-glycemic index foods? Primarily, low-starch vegetables include: leafy greens, peppers, tomatoes, cabbage, onions, and chickpeas. Low-sugar fruits like citrus fruits, cherries, and currants are good choices. It's worth reaching for groats, nuts, and whole milk, which, thanks to their protein content, lower the GI of foods. When it comes to sweets, it's better to choose those containing non-sugar sweeteners. A diet for insulin resistance should center around these foods.
Insulin resistance what not to eat – products with a high glycemic index
If you've been diagnosed with insulin resistance, what should you avoid eating to avoid worsening your condition? Consuming certain foods should be minimized, ideally completely eliminated. These include foods with a high glycemic index, such as white bread, cakes, French fries, potatoes, cornflakes, sugar-sweetened sweets, watermelon, bananas, and other very sweet fruits.Here is a short list of products that do not promote insulin resistance, which will help you assess whether a given product or its composition will be suitable for you:
- cereal products such as white rice, white flour, rolls, yeast rolls, cereal flakes, corn flakes;
- fatty pork and beef meats (pork neck, bacon, shoulder)
- coconut oil, palm oil, butter, lard, tallow
- potatoes in the following forms: fried, mashed
- large amounts of fruit (it is best to limit their consumption to 200-300 g per day)
- sweet drinks and dairy products
- sugars – white and brown sugar, cane sugar, honey, syrups, fructose, glucose, sweeteners
