Specialist Dietitian Melike Çetintaş gave important information about the subject. If I drink water, we say it helps, if you have insulin resistance, this may be true. No matter how careful you are with your diet, if you can't lose weight, can't suppress your sweet cravings, can't give up on snacks, can't cope with your desire to sleep after meals, carbohydrate crisis (such as pastries, pasta, rice), trembling in the case of hunger, depression, fever in the hands and feet, beware! You may have insulin resistance, which is the first step of diabetes.
What are the causes of insulin resistance? Who can have insulin resistance?
It can be seen in overweight and obese people, in people with a sedentary lifestyle and genetic predisposition, in people who have sleep problems, in people who are diagnosed with diabetes during pregnancy and who have polycystic ovary syndrome. In addition, some genetic disorders, hormones, the use of certain drugs such as steroids, cortisone, smoking and alcohol use, and advancing age can increase insulin resistance.
Insulin resistance invites many diseases!
Studies show that insulin resistance is the underlying cause of many diseases such as diabetes, cardiovascular diseases, atherosclerosis, high cholesterol, hypertension, fatty liver, polycystic ovarian syndrome and infertility.
How is this disease treated?
The most important factor in the treatment of insulin resistance is a healthy diet. Only a healthy diet and exercise can improve 60%. If necessary, these factors can be supported with drugs that break insulin resistance, but drug therapy alone is definitely not enough.
Specialist Dietitian Melike Çetintaş continues her words as follows;
HOW SHOULD NUTRITIONAL TREATMENT BE?
Consuming 4-5 slices of brown bread a day will balance your sugar!
Glycemic Index and Glycemic load diet should be done in insulin resistance. In other words, we need to consume foods that keep blood sugar in balance. First, you need to eliminate simple sugar from your diet. Because the more sweets or sugar you eat, the more you trigger your next sweet craze. Make the body switch from simple sugar to complex sugar. Fruit juices, all foods containing simple tea sugar, foods made from white flour should not be consumed. Instead, whole grain products, especially brown breads that are added to your meals to prevent hunger pangs, save lives. You can add 1-2 slices of whole grain, rye and whole wheat bread to each meal. Whole wheat bread is not a good choice as it can cause constipation and Iron deficiency.
Being hungry disrupts the sugar balance. Eat plenty and regularly!
Since the sugar in the meal consumed as a result of prolonged hunger first decreases and then rises rapidly, it accelerates hunger and the deterioration of insulin secretion balance. For this reason, the aim is to feed at intervals of 2-3 hours without being hungry. Eating 2 meals a day is not recommended in insulin resistance. This balance should be achieved by consuming 3 main meals and 3 or more snacks a day.
The key point in breaking insulin resistance is to have a snack. The most important snack is fruit + milk / yogurt. Do not ban yourself from fruits, you can consume each fruit in a portion. However, since fruit will increase blood sugar quickly, you can stop the rise of sugar and balance it by consuming milk, yogurt or ayran with it. Adding cinnamon powder to your milk also reduces your crises.
Fit recipes can be just as sugary as any other dessert!
If you crave sweets, eat whatever dessert you want. Most of the fit recipes will still contain simple sugar honey, molasses and extra fruit to enhance the taste. Even if you eat dessert, make sure to continue your diet after 2-3 hours. If you skip meals to compensate, your next hunger attack will be more and your sugar balance will be disrupted more.
Flaxseed and salmon effective
Consumption of fish 2 days a week is important for health. Consuming animal and vegetable foods containing omega 3 fatty acids is effective in overcoming resistance. For this reason, you can add flaxseed to your salads and yogurt, and you can consume 2-3 walnuts in your snacks.
Snack is important
The fact that people who sit until late at night do not eat after 6 pm can disrupt the sugar balance. Drink 3 dried dates + 2 glass of cinnamon milk 1 hours before your bedtime. Thus, you will not wake up with a sugar crisis at night and stay away from junk food, and you will wake up with a more balanced and fuller blood sugar the next morning.
Follow a Mediterranean diet
You can choose a Mediterranean type diet for both sugar balance and weight control. Start the day with a good breakfast. You can add cheese, eggs, olives, brown bread and lots of greens. Consume a quality protein source at one meal. It can be consumed by cooking beef, meatballs, chicken, turkey, fish without oil. Make sure to take plenty of greens with your meats. Vegetarians may prefer cheese salad or omelette/menemen. In the other meal of the day, consume vegetable meals, which are a source of fiber and fiber, and legumes 2 days a week.
3 min walk 30 days a week
According to research, you can reduce your insulin resistance even by walking for 3 minutes just 30 days a week. Walking at a certain pace for 1 minutes without a break, 1,5-30 hours after your meals, not while hungry, increases the heart rate above normal, increasing fat loss and glucose use from the muscles. Your exercise program should be as specific to you as your diet.