Improving your Insulin resistance and why its important

Article by Diane Munns, Accredited Practising Dietitian

Firstly, what is Insulin Resistance?

IR is considered a pre-diabetic state. What happens here is that the pancreas has to work overtime to keep the blood sugars in the normal range. Eventually if your pancreas continues working at this rate, it gets exhausted and doesn’t function so efficiently, and your blood sugar levels begin to rise, which eventually leads to Type 2 Diabetes. Increasing weight increases insulin resistance. However, thin people can also have insulin resistance. In this situation there is more than likely a family history of Type 2 Diabetes.

Now for Breakfast...What’s the story? Well, people with insulin resistance and / or diabetes are usually more insulin-resistant in the morning. Breakfast provides the brain with fuel. Kids who eat breakfast are more likely to engage in better learning and have better memory. Adults who eat breakfast are less likely to overeat later in the day and consume excess calories and put on weight. Breakfast is not to be skipped!

The quality and quantity of your breakfast carbs are the KEY. You may have heard of Glycemic Index (GI)? This term refers only to carbohydrate foods eg. breads, cereals, fruit, dairy food, potato, rice, pasta, cakes and biscuits. Carbohydrates are your body’s primary fuel source so they are really important and not to be avoided. The GI refers to how quickly these carbohydrates are digested and absorbed and what impact they have on the blood glucose levels. The high GI carbs affect the blood glucose levels hard and fast requiring more insulin output from the pancreas, whereas the low to moderate GI carbs are digested and absorbed more slowly and have less of an impact on blood glucose levels.
Why is this important? The more insulin your pancreas puts out the more fat you deposit, particularly around the waist.

Abdominal fat increases the risk of cardio vascular disease and diabetes as well as certain cancers. You will find when you select low GI carbs and keep the quantity in check, your insulin levels will be lower and you will burn more fat.
What is a great breakfast in terms of providing good fuel and not working the pancreas too hard?

My No. 1 breakfast is:
2 poached eggs, grilled tomato, steamed asparagus or spinach and mushrooms, 1 slice of Burgen bread and a small skinny latte.

My No.2 Breakfast is:
1 piece of fresh fruit chopped, with 60g low fat ricotta cheese, 1 piece of raisin toast, margarine and a herbal tea.

TIP: To improve insulin resistance, exercise has to become a priority, following a low GI eating plan is essential, losing weight if overweight is a must, just 5 – 10% weight loss can make a huge difference in terms of lowering insulin levels.

For further information and practice locations please visit:
www.diabetesweight.com.au