What is Insulin Resistance???

Before we define Insulin resistance,we need to understand the role of insulin in the body. When we eat carbohydrates - which are basically sugars, the glucose levels in our blood start to rise. In response to this,the pancreas gland produces insulin. The insulin takes the glucose and converts it into glycogen, which it stores in the muscles and liver cells for future use as energy. When the muscles and the liver cells are full, the glucose is converted into fat and stored in the fatty tissues.

Insulin resistance is developed when the body becomes resistant to insulin and so higher and higher levels of insulin need to be produced to have any effect. So what causes this insulin resistance to happen? A diet high in refined carbohydrates such as white rice,white flour, white bread, sugar, cakes and biscuits in conjunction with large amounts of trans fatty acids which are used to bulk up processed foods is one of the major causes of Insulin resistance. Other causes are excess weight, hormonal imbalance, some genetic factors, lack of exercise and some medications.

When insulin resistance has developed, the ingestion of more refined carbohydrates causes the release of higher and higher levels of insulin. The insulin does not work as effectively as it used to; it is still capable of depositing the glucose as fat, but not so capable of putting glucose into the muscles and liver cells to be used as energy. So more glucose becomes fat and less is used up as energy.

Symptoms of Insulin resistance

-do you find it impossible to lose weight?

-do you find low-fat low-calorie diets don't work?

-are you hungry all the time, even shortly after eating?

-do you crave carbohydrates and sugary foods?

-do you tend to put on weight around your abdomen?

-do you have problems with blood sugar levels?

-do you have a family history of diabetes?

Following things should strictly adhered to if you are suffering from Insulin resistance:

First we have to eliminate refined and simple carbohydrates such as white bread, white flour, white rice, starchy vegetables such as potatoes, sugar and other sweeteners. Eat as many of your fruits and vegetables raw and make non-starchy vegetables your main source of carbohydrates. Avoid soft drinks, fruit juices, alcohol and coffee if possible. Avoid processed foods as they contain processed vegetable oils instead use extra-virgin olive oil and flaxseed oil. Do not eat deep fried foods, margarine or ay other foods containing partially hydrogenated oils. Eat good quality sources of protein such as fish, chicken, eggs, organic meat and soya products at every meal and snack. Protein produces a moderate amount of insulin and also maintains blood sugar levels. You should also take a multi vitamin multi mineral with antioxidants every day.An exercise program should be started; walking for 20 to 30 minutes a day and strength training for 30mins a day four times a week enhances your lean body mass and helps burn even more fat.