The relation of insulin resistance to weight gain is now well-accepted by medicine. Insulin resistance certainly promotes weight increases, particularly along the waist line. But it becomes a vicious cycle in that as we gain weight, further insulin resistance is promoted. The accepted definition of insulin resistance is the inability of some cells to take in and store glucose as fat. It happens when these cells literally don't respond to insulin as they normally should.
With insulin resistance, glucose remains in the blood stream (it can't go where it's supposed to: the cells), so to maintain balance in the blood more insulin is added to stabilize blood glucose. Besides weight gain, the other symptom will be lack of energy, as the body cannot use stored fat for energy. If the situation isn't reversed, insulin becomes less and less effective, diabetes sets in.
Genetics is believed to play a major role in a person's susceptibility to the condition, and the amount of exercise a person takes on is also important. But here we will talk about diet, and the foods that are most apt to trigger the problem. Carbohydrates have the largest impact on insulin secretion, followed by protein. People may be surprised that fats have little or no impact on insulin secretion. Although not all people respond the same to any diet, we will generalize here by describing how the following foods affect insulin resistance:
1. Carbohydrates. We know that people who experience the condition metabolize carbohydrates abnormally. This may have an effect on weight gain. In a 12 week study of obese women who all experienced insulin resistance, those that were put on a calorie-controlled reduced carbohydrate diet lost 19.6 pounds. This is about 3.5 pounds more than those only on a reduced fat diet.
Incidentally, this test was conducted with a prepared meals program, which makes the structured diets easy to control and maintain for dieters. Controlling your diet is vital for those fighting diabetic issues that result in weight gain. Fortunately one can find meal programs that are specifically designed for diabetics.
2. Proteins. There have been animal tests that insulin resistance was found in the branched-chain amino acids, but particularly so when combined with a high level of fat in the diet. The key for most people here is to not eat protein past what your energy needs require. We get branched-chain amino acids from meat, and also dairy products and legumes. They are important for muscle recovery.
3. Fats. Typically when a doctor puts a person on a weight loss program it will be a low-fat diet. But when it comes to insulin resistance, it is now commonly believed that saturated fats do not play any role in the affliction. There is some confusion when it comes to Tran's fats. There is no doubt that these fats interfere with insulin receptors and with insulin resistance. Confusion may exist when people confuse saturated fats with Tran's fats.
4. Fiber. By increasing insoluble fiber intake, a test found that after three days there was a significant improvement in insulin sensitivity. By keeping insoluble fiber consumption above 30 grams a day and decreasing carbohydrates and proteins, especially meats, will be a great way for most people to ward off diabetes.
The liver is an incredible organ, and we have many ways to keep it healthy. It plays such a big part in our physical and mental capabilities. Check out our website http://liverissues.com/ for more information about keeping weight off, read more about healthy exercise. Rich Carroll is a writer and avid health advocate now living in Chicago.
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