Insulin resistance refers to when the body’s cells do not respond effectively to the hormone insulin. It is a major contributor to type 2 diabetes, gestational diabetes, and prediabetes. Insulin resistance is often linked to obesity; however, insulin resistance can exist without being overweight or obese.
Insulin resistance can be treated with treatment techniques that lower the amount of insulin the body produces or takes, such as insulin injections or insulin pumps. Low-carbohydrate and ketogenic diets can help you lose weight and reduce insulin resistance.
Insulin’s job is to allow body cells to take in the glucose and utilize it as fuel or store it as body fat. It also implies that glucose levels in the blood are more likely to rise, which can lead to dangerously high blood sugar levels. When the body becomes insulin-resistant, it attempts to compensate by generating more insulin.
Producing too much insulin is also dangerous for the body since it can reduce the blood sugar levels in the body drastically. You will not know how suddenly your sugar levels have dropped. In worst scenarios, you can even faint.
How to reverse insulin resistance?
Insulin resistance is not completely curable. However, you can reverse it by changing your diet and your lifestyle.
Eating more complex carbs
Consume complex carbs wherever possible. Remove refined and processed carbohydrates from your diet, as well as industrially manufactured fats and processed foods. Vegetables, lentils, and whole grains are all healthy options. On a cellular scale, complex carbohydrates are more complicated and therefore take longer for the body to break down.
It implies that carbohydrates, especially complex carbohydrates, absorb more slowly, allowing blood glucose levels to remain constant. Complex carbohydrates will also help you feel fuller for longer, as well as regulate your weight and appetite. Whenever feasible, consume a plant-based, whole-food diet.
Engaging in daily workouts can have a great impact on insulin resistance. However, it is often the case that this condition leads to prediabetes. Therefore, it is highly imperative that you do not take this condition for granted.
More than the medications, exercising and diet control can do wonders for you here. Thus, involve yourself in exercising daily, even it is for merely half an hour. Not only will it help in reversing this particular condition but also it will be better for your heart.
Fibrous food intake
Insoluble fiber, along with whole grains and complex carbs, has been shown to lower the incidence of Type 2 diabetes, which is caused by insulin resistance in the majority of instances. As a result, try to include some insoluble fiber in each meal.
Eat fresh fruits and nuts whenever possible. Fruits are one of the most abundant sources of fiber. Also, go green whenever possible. It means that you should increase your intake of vegetables as they help in reducing weight as well as assist in reducing the risk of consequent diabetes. Eating lentils and beans are also great for your health, especially if you are suffering from insulin resistance.