Understanding Insulin Resistance
By: Dr. Christoper Mah
http://www.greenwichsportsmedicine.com
Insulin is the major building hormone in the body. It is used to store nutrients. Unfortunately when it is produced in abundance it can cause us to “overstore” or more specifically become very good “fat storers”.
Many of us are eating more carbohydrates than we should. These turn into sugar in the body and our body produces insulin in response to these carbohydrates in order to keep our blood sugar from going to high. Over time a high carbohydrate diet producing this insulin response can damage our receptors which essentially “hear” the insulin and respond to it. When these receptors get damaged, they cant “hear” the insulin as well and therefore they dont respond to it as readily which makes the body produce even higher insulin levels. We start to see insulin stay high over time, when it should instead go up with each meal and then return to normal. If it stays high it blocks the bodies ability to use fat for fuel and also causes lots of other problems like chronic inflammation quoted “the silent killer” from Time magazine in 2004.
Fortunately, you can heal your receptors. First, you must reduce the amount of carbs and the type of carbs in your diet to stop the ongoing damage. Focus on high response cost high yield carbs ie. those that are the least refined or unrefined and have lots of fiber like legumes and whole grains. Eat small amounts (20-25 grams or 1/2 cup) at each meal and be sure to have protein at each meal as it releases the opposing hormone to insulin to help balance thing out.
Resistance training helps increase the amount of insulin receptors and their sensitivity. Fish oils help repair receptors so they can “hear” the message more easily.
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