Diabetes is one of the most-commonly prevalent metabolic diseases worldwide—this might sound like a cliché, but sadly not many are taking steps seriously to overcome this problem. But, on the brighter side, it is also seen that individuals are more focused on lifestyle changes, diet modifications, and physical activities as a good remedy for diabetes control rather than leaning toward clinical solutions.
Enter any clinical setting and the first words any diabetes patient hears is about controlling blood sugar levels. But, it has been clearly proved that rather than modifying blood sugar levels we should primarily focus on sorting problems linked to insulin resistance, the root cause behind diabetes. Providing Assistance to Address Insulin Resistance Though there aren’t very clear research studies and evidences proving the causes behind insulin resistance, researches are almost certain that obesity/overweight and lack of physical activity are some major factors behind the problem. Insulin resistance occurs when the cells in the muscles, fat, and liver don’t respond as they should to the insulin hormone secreted by the pancreas. As a result, the pancreas keeps secreting insulin to help the glucose enter the cells. In course of time, the blood sugar levels spike up resulting in diabetes. The phenomenon explained above proves without doubt that the reason for increase in blood sugar levels is insulin resistance and hence, solving this issue is the first step toward finding a solution for diabetes/pre diabetes. There are a couple of factors that must be dealt with in order to stop insulin resistance:
We cannot decide whether someone has insulin resistance or not simply by looking at them. A blood sugar test is also used for generally confirming the presence of diabetes/pre-diabetes while tests for insulin resistance are more complicated and used mostly for research purposes only. Diet for Insulin Resistance A healthy diet exists as the cornerstone for controlling diabetes. Recent studies show that succumbing to increased intake of animal foods while decreasing the intake of veggies is a sure risk factor for diabetes. Individuals with insulin resistance generally suffer from haphazard insulin levels and planning an optimized diet is the key toward staying healthy. As the American Diabetes Association (ADA) rightly said, there is no ‘magic’ diet for diabetes as each person responds differently to different foods. The bigger picture is to include more fruits, vegetables, and whole grains, decrease the consumption of processed and starchy foods, unhealthy sugars and fats, and to include dairy and proteins in moderation. Cut down on carbs but don’t eliminate them from the diet completely. Make smart choices with carbs picking healthy ones present in veggies, whole grains, and fruits. Choose lean proteins from lentils, chicken without skin, low-fat cheese, etc. Go for low-fat dairy and choose healthy fats instead of saturated/trans-fat foods as these help in lowering insulin resistance. Never go near sweetened beverages, highly processed foods, or those loaded with unhealthy fats as these can shoot up blood glucose levels instantly. Make Everything Count Besides having a good diet plan it’s necessary to focus on the quality and the quantity of foods that we consume. Don’t adopt a monotonous diet but mix different foods and choose those foods rich in vitamins, minerals, and fiber. Never go for some crash diet but adopt a healthy diet with the help of a registered dietitian nutritionist to follow it on a long-term basis. Make lifestyle changes to become sensitive to insulin once again. Some lifestyle changes that are doable and sustainable include:
Conclusion It is always smarter to solve the underlying case of the problem instead of beating around the bush trying to lower some risk factors. With diabetes too, the same holds good. Solve the underlying problem of insulin resistance by adopting a healthier lifestyle, eating foods that keep insulin production in the right levels, and exercising regularly. Take baby steps, be in touch with a support group, and get help from a dietitian/nutritionist to make diet modifications for addressing insulin resistance.
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Dr. Nafeesa Imteyaz of First Eat Right clinic, is the Best Dietitian Nutritionist in Bangalore. Best Dietitian Nutritionist in Pune. Best Dietitian Nutritionist in Hyderabad. Best Dietitian Nutritionist in Chennai. Best Dietitian Nutritionist in Mumbai. Best Dietitian Nutritionist in Delhi. Best Dietitian Nutritionist in Kolkata.