There is a close relationship between increased body weight and insulin resistance. The effect of insulin on the body in overweight individuals is quite different from the effect on the body of individuals with normal weight. The information compiled by the Sabri Ülker Foundation reveals that obesity poses a risk on insulin resistance.
Insulin is known to be an important hormone produced by cells in the pancreas in our body. Insulin, produced by the cells of the pancreas, is secreted from the pancreas within a few minutes when the glucose in the blood rises in healthy individuals and under normal conditions. In healthy individuals, insulin is produced by the pancreas to ensure that the food taken after each food consumption is converted into energy. Insulin resistance in healthy individuals increases 5-15 times after a meal compared to before a meal. This level of increase is determined by the pattern of food consumed. Increasing insulin level regulates the use of blood sugar, prevents blood glucose from rising to high levels and allows glucose in the blood to enter the target cell.
Carbohydrates (simple and complex sugars) in the structure of the foods we consume are converted into sugar (glucose) with the enzymes in the body after they are digested. Glucose is carried by blood to all parts of the body. Thus, glucose, the main food source of our body, becomes an energy source for the cells. To define insulin resistance simply, it is the inability of this hormone to fully perform its function despite the increase in insulin in the blood. Insulin resistance is a condition that causes hyperinsulinemia and the inability to transport glucose from the blood to the cells. As a result, there is an increase in the level of glucose in the blood, and a decrease in the amount of glucose that enters the cells.
Obesity triggers insulin resistance!
Many hereditary and environmental factors play a role in the formation of obesity. Although there are many different mechanisms in the development of insulin resistance, obesity is the most common cause. The reason for insulin resistance in obesity is partly due to the decrease in the number of insulin receptors and the inability of this insulin to perform its functions adequately despite the increased insulin level. Especially in obesity, where fat around the abdomen is common, the lipolytic activities of the fat cells collected in the abdomen are very high, and fat molecules are constantly released into the circulation. Insulin sensitivity is inversely related to body mass index and body fat. While it is observed that insulin sensitivity increases as our body fat and weight decrease, insulin sensitivity decreases when our body weight and body adiposity increase.
- In the prevention of insulin resistance,
- Maintaining ideal body weight and body fat ratio,
- Consuming simple carbohydrate sources such as white bread and rice with a high glycemic index can trigger insulin resistance by causing a sudden increase and sudden decrease in your blood sugar. Therefore, choosing complex carbohydrate sources (whole grains, bread and varieties made from whole grains, bulgur produced under traditional conditions, vegetables and fruits) that support the balanced course of blood sugar,
- Increasing dietary fiber sources
- To protect the body from long-term hunger (add 1-2 snacks during the day if necessary)
- Avoiding the consumption of fruits with a high glycemic index such as figs, grapes and melons alone,
- It is important not to neglect physical activity and to increase it as much as possible.