Insulin Resistance and Nutrition:
Insulin is a hormone secreted from beta cells of the pancreas and serves to lower blood sugar. Glucose (sugar) enters the cell by binding to insulin receptors and stabilizes blood sugar. However, in individuals with insulin resistance, the insulin receptors in the cell develop insensitivity to insulin and glucose has difficulty entering the cell. This causes more insulin to be released. Excess-released insulin causes a feeling of hunger, a desire to always eat something, especially sweets.
Inactivity, obesity, unsystematic diet, tension are among the most valuable factors that trigger this resistance. Insulin resistance is calculated at the expense of HOMA-IR by looking at fasting insulin and fasting glucose in the blood.
If this price is over 2.5, it indicates that you have insulin resistance. The most valuable treatment method is nutrition therapy. Since foods with a low glycemic index raise blood sugar more slowly, they increase the feeling of satiety and reinforce weight efficiency. Therefore, instead of carbohydrates such as rice, potatoes, corn, carrots, white bread, sweets with starch and high glycemic index, carbohydrates with a low glycemic index such as whole wheat bread, oats, whole grain pasta, bulgur and vegetables should be added to the diet.
Nutrition program should be individualized and should be planned according to detailed fat and muscle measurement under the supervision of a dietitian. Losing weight and reducing body fat is one of the most valuable points in reducing insulin resistance. For this reason, fat and carbohydrate-laden diets should be avoided.
Prolonged fasts destabilize blood sugar and increase carbohydrate cravings. In order to prevent this, 3 main meals, 2 or 3 medium meals should be made regularly.
