Finding yourself struggling to lose weight despite your best efforts? If you have high insulin levels, your body might be fighting back against your diet and exercise regimen by storing fat instead of burning it off as energy. Here’s how to tell if you have insulin resistance and how to get it under control so you can shed those pounds once and for all.
Understanding Insulin Resistance
Insulin resistance is a syndrome that affects many people in America today. Several symptoms signal high insulin levels, most notably weight gain, and belly fat.
Insulin is a hormone produced by your pancreas and it plays an essential role in regulating blood sugar levels by triggering cells to take up glucose from your bloodstream and convert it into energy.
That being said, when you have high insulin levels, your body becomes less efficient at responding to it and eventually becomes resistant to its effects.
Having Insulin Resistance?
If you’re at a healthy weight, and you have no significant medical issues, then insulin resistance is unlikely to be your problem. However, if you struggle with excess weight for no apparent reason, then there’s a good chance that insulin resistance might be to blame.
Here are a few quick tests: 1) Ask your doctor to check you're fasting blood sugar levels; they should be less than 100mg/dL. 2) Track your carbohydrate intake for two weeks; if you consume more than 130 grams per day, you may want to investigate further. 3) If you have type 2 diabetes and suddenly start dropping weight without changing anything else in your life...you may want to look into insulin resistance.
Weight Gain and Insulin Resistance?
If you have insulin resistance, that means your body isn’t responding to insulin normally. When you eat a meal, your pancreas responds by releasing insulin into your bloodstream, which then escorts glucose from digested food into your cells.
- In an ideal world, that would happen in every cell at once. But with insulin resistance, not all cells respond to insulin correctly at once and glucose builds up in your blood instead of being delivered where it belongs.
- If your cells aren’t responding normally, then they aren’t receiving energy from food properly—and that results in too much-circulating energy.
What are some strategies for preventing or reversing insulin resistance?
Healthy eating is one of your best weapons against insulin resistance. Make sure you’re including protein, and complex carbohydrates. This mix will help keep your blood sugar levels steady and ward off cravings for junk food.
Choose healthier options like lean meats, eggs, low-fat dairy products, fruits, veggies, and whole grains over processed options that are high in refined carbs and added sugars. Also avoid alcohol, caffeine (including coffee), sodas, or juices with added sugar; they can cause blood sugar spikes.
List of healthy foods that lower blood sugar levels
Raisins, lentils, mushrooms, garlic, kale, and avocados are all-natural foods that help lower blood sugar levels. Other good dietary choices for those trying to lower their glucose levels include brown rice, barley, and oatmeal.
Green vegetables such as broccoli or asparagus can also help stabilize blood sugar levels. Beans and peas also contain a high concentration of soluble fiber, which is one of your body’s natural weapons against high glucose levels.
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