Insulin resistance and diet—this is manageable. Dr Hanna Stolińska, MD, PhD, clinical dietitian

Insulin resistance is a condition of reduced tissue sensitivity to insulin secreted by the pancreas as a result of carbohydrate consumption despite normal or elevated concentrations of this hormone in the blood serum. It is a scourge of our times, a condition that is affecting increasingly younger people, both women and men. There is no denying that genetics play a major role here, but it is mainly our lifestyle that determines its development. That is why it is worth changing your health habits from today and taking care of prevention or supporting treatment. Because insulin resistance can be cured.

How to recognize the symptoms of insulin resistance? 

Insulin resistance very often runs symptomless, but it always has a negative impact on the body. During this disorder, however, the following are most often observed:

• fatigue and sleepiness, especially after a meal,
• a craving for sweets, especially after main meals
• concentration problems
• headaches
• elevated blood pressure
• elevated triglyceride levels
• weight gain, especially in the abdominal area, difficulty losing weight
• restless, short sleep
• elevated blood glucose levels

The period of insulin resistance development varies, but it shows symptoms quite quickly. It is best to perform a fasting glucose and insulin test as well as a glucose and insulin curve.

 How to fight insulin resistance? 

I do not think that fighting IR is such a tragedy. A diet for IR is simply healthy eating, which applies to all of us. It is a change of eating habits for life, setting priorities, and a certain kind of distance in thinking that now I have to be on a diet. Stress also negatively affects the course of this disease.

Many studies have shown the beneficial effects of consuming complex carbohydrates with a low glycemic index, which are rich in dietary fiber. The diet of an insulin-resistant patient should be rich in whole-grain products and large amounts of non-starchy vegetables and raw fruits. Products made from white flour, white rice, fine groats, very sweet fruits (banana, grapes, mango, watermelon, cherries, dried fruits - except for white mulberry, which additionally regulates glucose levels in the body), and of course anything with added sugar have a high glycemic index.

A plant-based-vegan, DASH, and Mediterranean diet has a beneficial effect on the course of insulin resistance in studies. Very low-carbohydrate diets require confirmation in long-term studies involving insulin-resistant patients.

Studies indicate benefits from increased calorie intake in the first half of the day, especially from a high-energy, low-glycemic-index breakfast. Make sure to eat regular meals with longer breaks and definitely ban snacking. The pancreas needs to rest.

Among micronutrients, it has been noted that high intake of magnesium and calcium reduces insulin resistance. We find a lot of magnesium especially in raw cocoa and dark chocolate.

 Insulin resistance - add this to your diet

Do you have insulin resistance? Add products with glucose-lowering properties to your diet, such as: nuts, soy, blackcurrants, cucumber juice, sauerkraut, sprouts, nettle, milkweed, garlic, onion, white mulberry.

The results of studies so far do not indicate a need to exclude dairy from the diet. But you should not consume milk on its own, as it has a high insulin index.

The authors of recent studies emphasize the importance of limiting the consumption of simple sugars, especially from sweet drinks, sweets, and excessive consumption of fruit juices. Stevia, xylitol, erythritol, and agave syrup can be used.

An imbalance of the bacterial flora can also affect the occurrence of inflammation and the development of insulin resistance, so the use of probiotics is recommended - fermented foods, fermented dairy products, prebiotics, i.e., foods containing inulin (porridge, garlic, onion, asparagus, Jerusalem artichoke, aloe, chicory, artichokes). Good gut bacteria also need a high-fiber diet. It is worth additionally supplementing with probiotics.

Insulin resistance and physical activity

Movement makes cells more sensitive to insulin. The best form of physical activity for insulin resistance is moderate exercise lasting at least 30 minutes performed 5 times a week or high-intensity exercise for 20-40 minutes 3 times a week every other day. Each set of exercises should consist of 10-15 repetitions. An increasing number of studies confirm that HIT training brings very good benefits. These are short 2-3 minute intense exercise sessions divided by a short rest. The entire workout usually lasts up to 20 minutes. It is also a very safe workout for cardiology patients. Combining aerobic and resistance training also has a beneficial effect.

 Pizza recipe for people with insulin resistance 

PIZZA ON A SWEET POTATO CRUST (RECIPE FOR 2 SERVINGS) for people with IR

Ingredients: 

• Garlic - 5 g (1 x Clove)
• Olive oil - 5 g (0.5 x Spoon)
• Black olives - 15 g (1 x Spoon)
• Oregano (dried) - 1 g (0.33 x Teaspoon)
• Arugula - 20 g (1 x Handful)
• Sweet potatoes - 300 g (1.5 x Piece)
• Cherry tomatoes - 100 g (5 x Piece)
• Tomato passata (puree) - 180 g (1.8 x Portion)
• Red onion - 30 g (0.3 x Piece)
• Cheese, mozzarella (fat-free) - 80 g (5.33 x Slice)
• Oat flour (whole grain) - 150 g (10 x Spoon)

1. Wash and dry the sweet potato, then bake until soft for about 40 min at around 180 degrees.

2. After cooling, peel it, and mash the pulp into a smooth puree.
3. Add the flour and salt and knead the dough until it starts to pull away from your hands.
4. Transfer it to a large baking sheet lined with parchment paper, greased with oil.
5. With your hands, form a thin disc about 30 cm in diameter.
6. Prick the entire surface of the dough with a fork.
7. Place in the oven preheated to 210 degrees for 15 minutes.

Prepare the sauce:

1. Sauté the crushed garlic in olive oil.
2. Pour in the passata and cook until thickened.
3. Season to taste.
4. Spread the pizza crust with the sauce.

Add the ingredients:

1. Spread torn mozzarella, sliced onions, and olives on the pizza.
2. Place in the oven for 8 minutes.
3. Sprinkle with tomato slices and arugula or basil. 

Done - enjoy!