04 May Insulin Resistance And The Battle of The Bulge
“A strategy to avoiding Type II Diabetes by addressing insulin resistance”
I work out almost every day and I can’t seem to get rid of this 10 pounds my body is hanging onto. My sister, who graduated from med school, suggests that I might be suffering from insulin resistance. For those of you who do not know, insulin is a hormone that is produced by the beta cells, which are cells that are scattered throughout the pancreas. The insulin produced is released into the blood stream and travels throughout the body. Insulin is an important hormone that has many actions within the body. Most of the actions of insulin are directed at metabolism (control) of carbohydrates (sugars and starches), lipids (fats), and proteins. Insulin also is important in regulating the cells of the body including their growth.
Insulin resistance (IR) is a condition in which the cells of the body become resistant to the effects of insulin, that is, the normal response to a given amount of insulin is reduced. As a result, higher levels of insulin are needed in order for insulin to have its effects. The resistance is seen with both the body’s own insulin (endogenous) and if insulin is given through injection (exogenous).
Insulin Resistance (IR) can lead to:
Impaired glucose tolerance
High insulin levels (hyperinsulinemia)
Elevated triglycerides (blood fat)
Low HDL “good” cholesterol
Slow clearance of fat from the blood (exaggerated postprandial lipemia)
Higher than normal LDL “bad” cholesterol
Smaller, more dense LDL “bad” cholesterol particles
Increased propensity of the blood to form clots and decreased ability to dissolve blood clots
Elevated blood pressure
Type II Diabetes
The primary treatment for insulin resistance is exercise and weight loss. In some individuals, a low glycemic index diet may also help. Avoid the foods that cause your blood sugar to rise quickly. These include all types of flour products: bread, spaghetti, macaroni, bagels, rolls, crackers, cookies and pretzels; refined corn products and white rice; and all sugar added products. When it comes to vegetables, confining your choices to only those that grow above ground and avoiding root vegetables, will help to maintain level blood sugar.
It is generally suggested that you increase your intake of vegetables, un-ground whole grains, beans, seeds and nuts. Eat fruits and root vegetables (potatoes, carrots and beets) only with other foods. And make sure your diet is comprised of 15 percent lean proteins, 40 percent fat (primarily unsaturated) and 45 percent low glycemic carbohydrates.
Over the years I have made more proactive adjustments to my diet, moving into a ketogenic nutrition plan. A keto diet is very effective at combating insulin resistance as well as other common health ailments. Its emphasis on minimal carbs (regardless of source) at 20% or less of total calories has yielded me tremendous benefits in both increased energy, weight loss and stabilized blood pressure. With approx. 60% of my daily calories from fat, and approx. 40% from protein, I am never hungry and get to enjoy my favorite nutrient-dense foods every day.
Along with this renewed focus on my diet, increasing my work out routine to at least one hour a day and making sure I get at least 8 hours of sleep per night I have found that my insulin resistance has decreased and the weight has fallen off. In the coming weeks and months I look forward to sharing more with you about the benefits I have experienced with a ketogenic diet, as well as sharing how some of our team members here at Steviva have also jumpstarted their health by transitioning to low carb and ketogenic diets.
A truly sound diet is not a onetime effort but, rather a lifetime commitment. I assure you if you adhere to it, it will pay off for a lifetime.
Have an excellent day.
Steviva Brands, Inc.