Insulin resistance - the impact of diet and supplementation

Observations show that the percentage of the population struggling with insulin resistance in developed countries is steadily increasing. This condition directly impacts the incidence of stroke, heart attack, peripheral vascular disease, and increased blood pressure. Insulin resistance often coexists with type 2 diabetes, hypertension, and renal failure. Furthermore, numerous studies on obesity and overweight patients confirm tissue resistance to insulin.

The pathogenesis of insulin resistance is complex. It has been suggested that it results from
genetic predisposition, however, the complexity of the primary and secondary mechanisms of this entity has not yet been explained. However, it is definitely known that diet plays a huge role in terms of environmental factors
and physical activity. Excessive energy intake relative to demand, high saturated fat and simple sugar intake, and low physical activity support the development of insulin resistance.

In this article you will learn how a proper diet can help control insulin resistance.

Nutritional treatment:

The foundation of effectively managing insulin resistance is a diet that helps maintain stable blood glucose levels. A diet rich in fiber, especially soluble fiber, can help combat insulin resistance by slowing glucose absorption. Vegetables, fruits, whole grains, and legumes are excellent sources of fiber and should be included in your daily diet.

Research confirms that the Mediterranean diet and the DASH diet are effective solutions for insulin resistance. These dietary protocols not only improve lipid parameters, thus affecting possible coexisting hypertension, but also stabilize blood glucose levels.
and blood insulin levels. Subsequent studies have shown that the DASH protocol affects
on fasting insulin levels, which translates into high insulin sensitivity throughout the day. The pillars that unite the Mediterranean and DASH diet protocols are: high consumption of vegetables and fruit (in a 3:1 ratio, respectively), choosing whole grains and fish, and reaching for lean meats, vegetable fats, seeds, and nuts.

A low-carb diet is another effective approach, as reducing carbohydrate intake helps minimize spikes in blood glucose levels. Introducing healthy fats, proteins, and complex carbohydrates can help maintain energy balance and improve insulin sensitivity.

When writing down the pillars of nutritional treatment for insulin resistance, the following should be taken into account:

• eating meals at least 4 hours apart,

• controlling the size of meal portions,

• eating without unnecessary distractions (phone, laptop, TV), without rushing and stress,

• a large amount of dietary fiber,

• a selection of whole grain products (bread, pasta, groats),

• eating plenty of vegetables and fruit (less fruit than vegetables)

• limiting the consumption of saturated fat in favor of unsaturated fats,

• good choice of heat treatment (baking, steaming, stewing instead of frying),

• limiting simple sugars and highly processed products to a minimum,

• keeping alcohol to a minimum.

Applying the above changes to your daily diet will have a beneficial effect on blood glucose regulation, which will translate into a reduced risk or development of insulin resistance.

Supplementation:

An improper diet can lead to the intake of too few vitamins.
and minerals, which may impact insulin resistance. Supplementation can be a key element in supplementing your daily diet.

• No. 1 ProBiotic – contains 50 mg of acacia fiber

• N°1 Minerals SET - containing 8 minerals, including zinc which helps
  in maintaining proper carbohydrate metabolism. Chromium, in turn, contributes to maintaining proper macronutrient metabolism and helps maintain normal blood glucose levels.

• No. 1 Multi MG - magnesium contributes to maintaining normal energy metabolism.

• N°1 Gluco Bloq – a dietary supplement developed specifically for people who want to manage their blood glucose levels. It contains ingredients such as chromium, mulberry, and gurmar. We've already written about chromium above. Gurmar is a plant that It helps maintain healthy blood sugar levels. It may also contribute to weight control and glucose and lipid metabolism. White mulberry may contribute to maintaining a balanced carbohydrate metabolism in the body.

Summary:

Insulin resistance is a condition that can be managed through conscious decisions regarding diet, physical activity, sleep, and stress reduction. The diet should focus on complex carbohydrates and low-fat proteins.
and healthy fats, while avoiding simple carbohydrates. Regular physical activity, including both aerobic exercise and strength training, can improve insulin sensitivity. Sufficient sleep and effective stress management techniques are crucial for maintaining hormonal balance. A holistic approach that addresses these factors helps control insulin resistance and improves overall health.