What You Need to Do to Prevent Insulin Resistance

Hello! Today, we will discuss how to prevent insulin resistance and maintain both health and a healthy figure. This important concept is linked to metabolic syndrome and the development of diseases such as diabetes, heart attack, stroke, dementia, and cancer.

What is the Glycemic Index?

The glycemic index (GI) of foods measures how quickly blood sugar levels rise after consuming them. For example, simple carbohydrates, such as sweets, potatoes, and white pasta, cause a rapid spike in blood sugar. In contrast, complex carbohydrates, like whole grains and fiber-rich fruits, affect blood sugar levels much more gently.

How Does Insulin Regulate Blood Sugar?

When blood sugar levels rise, insulin is produced to help transport glucose into cells. However, if insulin is produced too frequently and in large amounts, it can lead to fat accumulation, particularly around the abdomen. Over time, cells stop responding to insulin, and insulin resistance develops.

The Role of the Insulin Index of Foods

The insulin index (II) measures how much a food stimulates insulin production. For instance, white bread and fried potatoes have a high insulin index. Foods with a low insulin index, such as vegetables, fiber-rich fruits, eggs, meat, fish, and whole grains, help maintain normal insulin levels.

What Foods Should You Include in Your Diet?

• Non-starchy vegetables
• Fruits high in fiber (apples, pears, apricots)
• Nuts, berries, eggs, meat, fish, cottage cheese

When to Eat for Dinner?

For dinner, choose foods with a low insulin index (no higher than 35) to prevent insulin spikes. It’s also important to have a break between meals – the overnight interval should be at least 12 hours, allowing your body to recover instead of accumulating fat.

How to Control Insulin Levels?

It’s crucial to stick to regular meal intervals. For example, avoid snacking between meals to prevent frequent insulin production. Also, measure your waist circumference: for women, it should not exceed 79 cm, and for men, it should be under 93 cm.

How to Diagnose Insulin Resistance?

The most reliable way to diagnose insulin resistance is by measuring fasting blood glucose and insulin levels. If you notice symptoms of impaired carbohydrate metabolism, it is advisable to consult a doctor for diagnosis and dietary adjustments.

Remember, 90% of success depends on your diet and lifestyle! Pay attention to your diet, stay active, and keep your health at its best!