Here is the Rx …
I too am insulin resistant and this has been a constant struggle for me in managing my weight. How I manage it is by keeping my complex carbs in small amounts. For instance I take one baked sweet potato and cut into quarters and only eat that quarter at that serving, in combination with protein so that it slows down the insulin rush. Adding a small amount of olive oil to them will also slow down that rush.
As my complex carbohydrate sources, I stick mostly with sweet potatoes, and some white, yucca and butternut squash. Generally, I don’t eat grains or legumes. When I start to get a reaction I pull them out completely for a few days until my system is balanced. Your energy levels, sleep patterns, and hunger pangs will tell you when to put them back in, it’s a cycling effect.
Insulin is a natural hormone made by the pancreas that controls the level of glucose (sugar) in the blood and allows the cells to use the glucose for energy. When glucose floods the bloodstream the pancreas has to pump out enough insulin to drive that glucose into cells. The more glucose, the more resistant your tissues eventually become to the effects of insulin so the pancreas has to secrete even more and work overtime.
Diet certainly plays a factor but exercise can greatly improve insulin resistance.
Resistance training- is one of the best ways to improve insulin resistance and glucose control. Creating more muscle tissue creates more insulin receptors, improving the absorption of glucose into muscles so that it’s not floating in your blood or being converted into fat for lack of storage space. As the muscle absorbs the glucose, the pancreas can now relax.
Interval training- which alternates a relaxed pace with bursts of high-intensity movement – like HIIT Training, generates better glucose control than steady-state cardio. The intense contractions that fatigue muscles also break down carbohydrate stores in muscle. The muscles then become much more responsive to insulin as they attempt to replenish these stores.
As discussed in previous blogs another reason to get a heart rate monitor. This will help heal yourself while you’re getting in shape and losing weight.
Insulin resistance, is a major risk factor for the development of Type II diabetes.
In peace, health & with much love,
Certified Fitness Nutrition Specialist