What Is Insulin Resistance?
Insulin resistance is a condition that may or may not present itself until it becomes fairly severe. It manifests itself in people who carry the risks for developing diabetes more times than not. Those risks primarily include familial history or genetics and diet, nutrition, and general health. Often simply carrying too much excess weight leads to insulin resistance and can increase your chances for developing diabetes in the future if left unchecked.
Insulin resistance works to damage the body by allowing too much glucose to remain in the blood stream. Insulin is supposed to cause blood glucose levels to lower and moderate as necessary but for those who carry adverse risks or for those who actively experience insulin resistance the body slowly stops responding to the presence on insulin and glucose levels remain high in the blood stream. As this continues to occur for months and years diabetes is more likely to develop.
What is often understood yet neglected by many people who suffer from insulin resistance is the fact that nutrition plays a large role in whether you will fight insulin resistance and possibly diabetes for the rest of your life or whether you will improve sensitivity and remain healthy. Sure physical activity levels and genetics play a role but neglecting your diet is a sure way to compound unnecessary risks.
The fact is that dietary choices which lead to insulin resistance such as excessive caloric intake and too much consumption of refined carbohydrates are also the same choices which can and do lead to obesity, heart disease, and early death. By simply staying away from these foods you can really start to halt the advance of diabetes progression.
Improving Insulin Resistance
Insulin resistance can be reversed however if you take additional steps. Physical activity levels and weight loss are the number one and two ways to halt the progression and the types of calories you consume make a difference in weight and physical fitness. In addition to the bad calories however you can also add foods which have been shown in clinical trials to be a net positive for promoting insulin sensitivity and reversing insulin resistance.
Adding fiber to your diet can be one of the most efficient ways to promote the process of improving insulin sensitivity because it is equally good for your heath in many other aspects. Fortified cereals and whole wheat breads can contain lots of fiber if you choose the right products. Many fruits contain fiber as do many vegetables.
You can also support your insulin response by spicing your foods with a combination of black pepper and turmeric. Turmeric contains curcumin which has been shown to help reverse insulin resistance and black pepper has been shown to improve the bioavailability of curcumin many times over. This simple spice mix is probably the easiest way to make a change for the better especially since you probably add black pepper to many of your meals anyway.
You can also support the process by adding more chromium to your diet, vitamin K, citrus peel extract, omega-3 fatty acids, and cinnamon. All of these nutrients have been shown to aid in reversing insulin resistance in those who do the right things first. Losing weight and cutting the refined calories from your diet absolutely have to come first in any attempt to reverse insulin resistance; without doing this all other attempts will likely be in vain.
So unless you look forward to a lifetime of routinely searching for the best prices on insulin pump supplies, medication, and doctors visits you've got some work ahead of you. Diabetes is no joke; it is a can be a deadly disease that you want to avoid at all costs. Start working out and losing some weight and begin the process to reverse insulin resistance with your diet.