Insulin resistance: Diet and Exercise Tips

Women in the balance

Insulin resistance is a metabolic syndrome that can cause hyperglycemia, and is common in women who have polycystic ovary syndrome. Insulin resistance can be prevented with a healthy diet with low glycemic index food, low-impact exercises and regular Metformin, a drug for diabetes that also helps people who have insulin resistance.

Replace processed carbohydrates and refined as white bread and rice for bread and brown rice. Also replace processed and refined pasta for wholemeal pasta.

Avoid desserts, soft drinks and alcoholic beverages that contain large amounts of sugar. Limit your intake of potatoes, which also have a high glycemic index and can worsen insulin resistance. Recalling that there are better versions of the famous potatoes, which is the case of sweet potatoes.

non-starchy vegetables have low glycemic index, and are healthier for people with insulin resistance. They include:

  • Broccoli
  • Asparagus
  • Avocado
  • Cauliflower
  • Vegetables
  • Bean
  • Pea
  • Peanut
  • Soy

Saturated fats from plant sources such as coconut and avocado also help. Also, it is recommended that you eat smaller portions of carbohydrates, which combine with proteins and fats, and eat them in small portions throughout the day rather than in large amounts in one meal.

The popular South Beach Diet and the Zone diets are healthy for people who have insulin resistance or metabolic syndrome. Also ask your doctor if it would be good you take Metformin.

Supplements of vitamins and minerals also help some patients with insulin resistance. Ask your doctor what are the dietary recommendations, as well as supplements that would be best for you.

Exercise recommendations for Insulin Resistance

Regular exercise can also help regulate insulin levels because exercise helps improve your glucose levels in the blood. Over time, regular exercise can even prevent type 2 diabetes from developing in some people. Regular exercise can also help with weight loss and maintaining a healthy weight.

Exercising for 30 minutes every day, or at least four times a week is recommended. As you increase your strength, you will be able to exercise for longer.

Simple exercises low impact such as walking, cycling, swimming and aerobics are safe and healthy for most people. empowering exercises such as pilates and relaxation practices such as yoga, also offer many benefits and can help you improve your insulin resistance or metabolic syndrome.

Check everything with your doctor before starting a new exercise program.

Diet Resistance to Insulin: Everything depends on the Carbs?

A diet of healthy insulin can help treat insulin resistance. Balancing healthy and unprocessed whole carbohydrates having a low glycemic index, with moderate portions of healthy proteins and essential fats can help regulate blood sugar levels and reduce insulin resistance, especially in women with polycystic ovary syndrome.

Good Carbohydrates Carbohydrates x Ruins

Replace processed and refined carbohydrates found in white bread and white rice by whole unprocessed found in whole wheat bread, brown rice and whole-wheat pasta you will help with insulin resistance because unprocessed whole foods have low glycemic indexes.

Refined carbohydrates and sugar found in desserts, soft drinks and alcoholic beverages should be avoided to regulate levels of blood sugar in people with insulin resistance.

Divide the intake of carbohydrates

It's not just that carbohydrates you eat, but also when you eat. Instead of eating large amounts of carbohydrates separately from other food, eat smaller portions of carbohydrates throughout the day combined with moderate portions of protein and healthy fats. Divide your carbohydrates throughout the day to help regulate your levels of blood sugar and insulin.

Caffeine can decrease the sensitivity to insulin?

Caffeine has many benefits associated with it. It improves circulation, your reflexes and helps in concentration. But it also increases your risk of diabetes? Some recent studies seem to suggest so, since it found that study subjects who took regular doses of caffeine increased their insulin sensitivity. This is worrying, because their risk of diabetes is directly related to the degree of insulin resistance of your body.

a Paradox

While some studies have found that caffeine increases their sensitivity to insulin, others have found that drinking coffee and tea actually decreases your sensitivity to insulin. Since both the coffee and the tea contain a lot of caffeine, it appears that these studies are contradictory. But actually it is not.

The difference is in how the studies are conducted. Typically, in a study of caffeine, the study subjects taking caffeine pills. Essentially, they are ingesting pure caffeine. On the other hand, the objects of study in a study of tea or coffee consume your caffeine diluted form, via tea or coffee. Both contain various ingredients in addition to caffeine, including a great deal of antioxidants, potassium and magnesium.

In short, any effect that caffeine has on insulin sensitivity appears to be more than offset by the benefits of the other ingredients in tea and coffee. Avoid caffeine pills, which you probably do, and enjoy your coffee without worry.

Video: 7 Tips to Improve Insulin Resistance

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