Insulin Resistance and What it Means for You

Insulin Resistance and What it Means for You

By now, the causes and effects of diabetes are well known; having diabetes basically means the body is not making enough insulin, but did you know that, for diabetics, insulin resistance also plays a major role in planning a diet?

Just what is insulin resistance? Insulin resistance occurs when the body stops being able to respond to the insulin that is either created by the body or taken subcutaneously (by injection.) This can lead to higher blood sugar levels than normal and is a sensitivity that varies over tiem and from person to person.

It occurs at the cellular level where cells take carbohydrates that are eaten and gives them to the muscles and brain. When you eat, carbohydrates go from the digestive tract to blood vessels to the cells of your muscles and brain.

You know that weak, starved feeling shadowed by brain fog that many individuals complain of after a meal? That's exactly what we are talking about here!

If you eat fat, especially animal fat, with your carbohydrates, this causes a substantial delay (sometimes as long as 3 hours) in the uptake of the carbohydrate into the muscles and brain. This keeps the carbohydrate in the blood vessels for far too long. Your muscles and brain starve and you store fats in your blood vessels instead of giving immediate energy to your muscles and brain.

If you decrease the amount of fat, you minimize insulin resistance. This helps give you more energy and think more clearly.

Now, this doesn’t mean you should eat extra carbohydrates in place of fat. More vegetables would be a better choice.

It also doesn’t mean that you cannot enjoy healthy amounts of fats like avocado, coconut and nuts. In the end, everyone should enjoy a variety of foods. A lean, well-cut piece of beef, pork, fish, or poultry makes a wonderful addition to a meal for many. However, it does mean that if you choose a meal of an egg white vegetable omelet with a toast, over bacon and eggs with a biscuit, you are going to feel much better.

This is exactly why so many of us choose a balanced meal using our NutriBullet as opposed to those that are less balanced and higher in animal fats.

Next and just as important, if you add some exercise, you further optimize the uptake of carbohydrates into your muscle and brain cells. Just ten minutes of walking can improve the uptake of carbohydrates.

Moral of the story? Limiting fat and increasing exercise can reduce insulin resistance and help you keep your blood sugar within the nationally recommended range of 70-130.

Registered Dietitian, Licensed Dietitian, Certified Diabetes Educator

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