Insulin Resistance and Nutrition

Insulin is a hormone released from the pancreas that allows sugar to be taken up and used by tissues that use blood sugar, such as muscle, fat and liver. If there is insulin resistance in the tissues, it becomes difficult for sugar to be taken up, used and burned by the tissues. This leads to more insulin being released. The pancreas virtually works “overtime” by releasing more insulin so that the sugar can be used by the tissues. The excessively released insulin causes a feeling of hunger and leads to eating and snacking more, creating a vicious circle. This both reduces the insulin reserve and, through the excessive amount of insulin circulating in the blood, prepares a suitable environment for chronic diseases such as obesity, hypertension and atherosclerosis.

 

What causes insulin resistance?

Insulin resistance results from genetic predisposition, a sedentary lifestyle and unhealthy nutrition. Although we often see insulin resistance on the basis of genetic predisposition, recently, with people leading a more sedentary life, increased consumption of refined foods and the popularity of “fast food”-style eating, we feel the weight of environmental factors more. For this reason, we sometimes encounter questions from our patients such as “My mother and father used to eat butter, honey and clotted cream and nothing happened to them, so why is it happening to me?” What we forget here is the undeniable place of physical activity in the lifestyle of older generations.

 

How right are patients when they say, “I CANNOT LOSE WEIGHT even though I eat little”?

It is true that insulin resistance makes it harder to lose weight. People with insulin resistance get hungry more often and tire quickly with light activity. However, with a healthy eating program followed patiently and an exercise program carried out regularly and gradually intensified according to performance, this difficulty is overcome over time and insulin resistance is broken. The idea of “I will diet for a while and lose weight, then I can eat everything and quit exercising” is wrong; healthy eating and adequate exercise are essential for life. In order to lose weight, in addition to eating less, it is also necessary to choose foods with a low glycemic index, low calorie content, high fiber content and that keep you full. People generally want to lose weight very quickly, without exercising, only by eating less or reducing the number of meals. Of course, it is not possible to lose weight gained over years all at once. It is unthinkable that someone who takes in fewer calories than they burn would not lose weight. If you cannot lose weight even though you eat little, it means you are not exercising enough.

 

What are the SYMPTOMS of the condition? WHEN should a person suspect that their insulin resistance is high?

Insulin resistance should be suspected in cases of getting hungry quickly, feeling full late, a feeling of hunger 2-3 hours after meals, trembling in the hands and feet, cold sweats and a feeling of faintness, a craving for sweets, and the presence of overweight and diabetic people in the family of a person who is gradually gaining weight.

 

“Can we say that everyone who says “I cannot lose weight, I am overweight” has HIGH INSULIN RESISTANCE?

Not 100%, but often yes. Sometimes, apart from insulin resistance, hypothyroidism and some endocrine diseases (such as Cushing's disease) can also cause obesity. However, in people who complain of being unable to lose weight and who have obese and diabetic individuals in their family, insulin resistance and related diseases must definitely be looked for.

 

WHICH OTHER DISEASES does insulin resistance trigger?

High Insulin Resistance: There are numerous studies that have found a relationship between insulin resistance and obesity and cancer. Many scientific studies have observed that it increases the risk of cancer of the esophagus, colon, bile ducts, pancreas, breast, uterus, ovary, prostate, kidney, bladder, thyroid and lymphoma. In addition, insulin resistance is responsible for many diseases such as diabetes, stroke, cardiovascular disease, atherosclerosis, hypertension, fatty liver, elevated lipids, polycystic ovary disease and infertility. A link between Alzheimer's disease (dementia) and insulin resistance has also been identified.

 

Why is high insulin resistance seen SO COMMONLY in the world, and why is it ENCOUNTERED even in societies where it was not seen before?

The increase in the frequency of insulin resistance is directly proportional to the development of technology. Insulin resistance and related diseases are not seen among African natives who live in natural environments under conditions we might call primitive, or in African countries where people do not have access to food, especially refined foods. The increased use of transportation in daily life, the sedentary desk-bound working life brought about by the transition from rural life to an industrialized society, and long sedentary periods spent in front of the television and computer increase body fat percentage and weight gain, paving the way for insulin resistance. In addition, the excessive consumption of processed, high-calorie, palatability-enhanced and addictive foods accelerates this process.

 

How should the condition be TREATED?

Treatment of insulin resistance first of all requires identifying and recognizing the factors that create the picture in the patient. Through lifestyle change and regular exercise, the calories burned should be increased, body fat percentage reduced and healthy eating habits acquired. Insulin resistance can be corrected by around 60% with exercise and healthy nutrition alone. In patients who need it, these factors can be supported with medications that break insulin resistance, but it should be known that medications alone cannot cope with insulin resistance.

 

HOW does sugar harm our body?

Sugar is the primary energy source for cells. The inability of tissues to take up and use sugar, and its rising above a certain level in the blood, acts like a poison in the body. When glucose (sugar), which cells use as fuel, cannot be taken into the cell, they cannot be adequately nourished and the cells and tissues cannot perform their basic functions. In addition, high sugar in the environment also contributes directly to damage. Thus a process of chronic damage begins in almost all tissues.

 

Do you think sugar will be BANNED in the future, like cigarettes? What is your opinion on this?

Smoking is a habit that is harmful from beginning to end. For sugar, a more fitting expression is that a little is acceptable and a lot is harmful. Seen from this perspective, we cannot equate it with smoking. But if we look at the increase in the frequency of obesity, diabetes and hypertension in people, it is certain that restricting the use of high glycemic index foods such as simple table sugar would work.

 

What kind of NUTRITION PROGRAM do you recommend to us?

In a healthy nutrition program there is no place for any foods containing simple table sugar, ready-made fruit juices and beverages, processed food items (including processed meat and meat products), pastries made with white flour, or ready-made foods. Foods containing polyunsaturated fats should be preferred instead of foods high in saturated fat (such as liquid olive oil instead of butter). Whatever is consumed, the amount should be reduced. For example, if we exaggerate the amount of walnuts because they are beneficial, we cannot lose weight because of the excess calorie intake that we cannot burn off. Healthy cooking methods should be chosen instead of cooking meals to be tasty. Preferring raw or boiled vegetables instead of fried ones, adding less salt, oil and spices to meals, eating whole wheat bread instead of white bread, and consuming water and fruit instead of fruit juice can be some tips for reducing calorie intake. Weight-loss programs based on eating only one type of food are not correct. They invite deficiencies of certain vitamins and elements. Eating small amounts of healthy foods is a more suitable way of eating. Every meal should include salad and low-fat yogurt, and one should not avoid drinking water before and during meals. Rather than bringing large serving dishes to the table, bring only as much as you will eat, and instead of eating fast, chew the bites well and eat slowly.

1. What should we avoid, and what should we stop eating and drinking?
2. What should we make room for on our table:
3. How often and at what intervals is it right to eat during the day?

Because people with insulin resistance get hungry quickly, it is appropriate for them to eat frequent small meals and foods with a low glycemic index. Three main meals and three snacks can be eaten. However, we do not recommend this eating pattern for normal people without insulin resistance. Three meals, one of which can be a fruit meal, can be preferred for healthy eating. For example: breakfast in the morning, lunch, and a fruit meal in the evening (1-2 servings of fruit). Since the place of dinner in our society is somewhat different, lunch and dinner can be swapped, provided that dinner is kept a little light. When preparing a nutrition program, many factors such as the person's lifestyle, job, habits, weight and insulin resistance status need to be considered; that is, the nutrition program should be individualized. If the same diet program is recommended to everyone, its chance of success is not high.

 

What is the CONNECTION between exercise and insulin resistance?

Regular exercise and weight loss are the most important factors that break insulin resistance. In those who exercise regularly and effectively, insulin resistance does not occur, apart from very rare genetic diseases. There are also some points to be careful about when exercising. A sufficient increase in heart rate must be reached, one should not take more breaks than necessary between movements and let the body cool down, and exercise suitable for the person should be done. As in nutrition, exercise should also be individualized.

To have your insulin resistance measured and to learn the nutrition program suitable for you, you can contact our dietitian.