Insulin resistance: This diet can help

Insulin resistance is a widespread metabolic disorder that often goes unnoticed, yet in the long run it can lead to serious conditions such as type 2 diabetes . The good news: With a customized diet and targeted lifestyle changes, you can achieve a lot. In this article, you'll learn how to optimize your diet, which foods you should prioritize, and what you should avoid to improve your insulin sensitivity .

Insulin resistance is a reduced response of the cells of the liver, muscles and fat tissue to the hormone insulin.

Insulin performs a variety of functions in the human body. Perhaps its most well-known function is lowering blood sugar levels . Insulin transports sugar into our cells—primarily the liver and muscles. There, our cells use the sugar, also called glucose, to produce energy in the form of adenosine triphosphate (ATP) . Excess energy in the form of carbohydrates is converted into glycogen (carbohydrate storage) and fat .

Insulin is produced in the pancreas by the beta cells of the islets of Langerhans. Blood sugar levels are constantly monitored.

How does insulin resistance occur?

Insulin resistance is often caused by a diet high in sugar and foods with a high glycemic index, as these permanently increase insulin levels. At the same time , obesity, lack of exercise, and genetic factors, such as family history or conditions like PCOS , can increase the risk. Low levels of omega-3 fatty acids and fiber, as well as high levels of fructose and unhealthy fats in the diet, also promote the development of insulin resistance. Despite these known connections, the exact molecular causes are still being researched (1).

What is the difference between insulin resistance and diabetes? Diabetes and insulin are often confused or equated. However, diabetes is more a consequence of insulin resistance. Insulin resistance itself is therefore a precursor to diabetes. This means that insulin resistance does not necessarily mean diabetes. However, diabetes usually involves insulin resistance.

For many insulin-resistant people, weight loss can be helpful. Ideally, this should be achieved through a Mediterranean diet. This diet is rich in fruits, vegetables, nuts, whole grains, healthy fats, and high-quality protein . This automatically ensures that we consume fiber and complex carbohydrates, which have a positive effect on our blood sugar levels. This diet also keeps us full for longer, eliminating the need for constant snacking due to a lack of satiety.

You should also make sure you eat regular meals. Constant snacking causes your blood sugar level to rise slightly and triggers the release of insulin . To stabilize your blood sugar level, you should eat regular meals . Furthermore, when you snack, make sure you choose healthy alternatives. These include foods with a low glycemic index, such as a handful of nuts, a cucumber, or tomatoes.

• oatmeal
  Oatmeal allows blood sugar levels to rise slowly and evenly, preventing a rapid spike in the bloodstream because the glucose molecules must first be broken down. In oatmeal, these molecules are present in the form of complex carbohydrates. Oatmeal is also rich in fiber, which also has a beneficial effect on the intestinal flora. It's an ideal food as part of a balanced diet.
  
  
• Blueberries
  A perfect complement to your morning oatmeal: a handful of blueberries. Not only do they have a low glycemic index, they're also rich in polyphenols and other secondary plant compounds. Their lower fructose content makes them an ideal snack between meals or as an ingredient in smoothies or porridge.
  
  
• Bitter gourd
  A study from the University of Giessen found that fasting blood sugar levels were lowered in subjects with pre-diabetes. The blood sugar-lowering properties and compounds of bitter gourd are now being further researched. The study authors conclude that bitter gourd could be a natural means of lowering blood sugar levels, especially in poorer countries where access to medication is unavailable. (3)
  
  
• Legumes
  Peas, lentils, and beans are legumes. They contain a lot of fiber and therefore keep you full for longer without causing blood sugar levels to spike. Legumes should be eaten daily as part of a balanced diet.
  
  
• Teas and water
  Instead of sugary drinks, opt for calorie-free beverages. These don't affect your blood sugar levels and also provide you with sufficient fluids.

In general, eat plenty of low-carb vegetables like zucchini, broccoli , kale, Brussels sprouts, mushrooms, spinach, arugula, and eggplant. Eat high-sugar fruits in moderation. Be careful with dates, raisins, and other dried fruits. These are very high in sugar. Blueberries, watermelon, and papaya, however, are good alternatives.

How can you avoid cravings?
A food craving often occurs after eating foods with a high glycemic index, as these cause blood sugar levels to rise very rapidly . Eating these foods provides the body with energy very quickly in the form of glucose. High-sugar foods and white flour products, in particular, can be broken down into their smaller molecules in the digestive tract in a short time. The glucose is absorbed into the cells by insulin , causing blood sugar levels to drop again. What happens?

The body signals that blood sugar levels are low again and releases appetite-stimulating hormones that encourage you to eat. This triggers what's known as cravings. Therefore, it's better to eat fiber-rich foods with complex carbohydrates , which the body needs more time to digest.

Instead, the body receives a constant supply of glucose over a longer period of time. The advantages: You stay full longer and there are no cravings . This prevents the body from being overwhelmed and releasing large amounts of insulin all at once. Furthermore, these healthier foods, such as fiber-rich vegetables and complex carbohydrates from whole grains, contain more minerals and vitamins than white flour products and sugary foods.

Insulin resistance is defined as a reduced uptake of the hormone insulin by the cells of the liver, muscles, and fatty tissue. Dietary changes and exercise can help reduce existing insulin resistance. Weight loss is especially important for those who are overweight. A low-carbohydrate diet with plenty of vegetables, low-sugar fruits, nuts, whole grain products, and high-quality protein sources can help make the cells more susceptible to insulin as part of a planned weight loss program.