Insulin Resistance Cookbook: Control Blood Sugar, Lose Weight, Manage PCOS And Prediabetes

By Lisa Ruby

1 out of every 3 adults in the United States from 18 years and above has prediabetes. That’s more than 84 million people. If you’re looking for a practical and natural approach that can help you reverse insulin resistance—naturally, this book will guide you step-by-step on how to stabilize blood sugar level, reduce insulin resistance, prediabetes and risk to developing type 1 and 2 diabetes.
Lisa Ruby understands the struggle and stress coping with these conditions. She has put together this book from her years of experience and expertise to help you manage the emotional and physical effects of your condition. You are just a step a ways to reclaim your health, lose weight, eliminate risk to get diabetes and become healthier. The recipes in this cookbook are healthy and delicious, they will not spike your blood level and most important, you will be a able to stick to it and achieve your overall goal.
You will find:
Lots of recipes to help maintain blood sugar and insulin resistance
How to know if you’re insulin resistant
Guidelines for Insulin resistance diet
How to reduce or reverse insulin resistance?
And lots more!

• Language: English
• Publisher: Impulse World
• Release date: Aug 23, 2020
• ISBN: 9791220203999

Book preview

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INTRODUCTION

This book is develop out of a genuine concern for a group of weight-loss patient, these group of people find it difficult to lose weight, especially around the middle body (belly) regardless of how hard they try. After further analysis, I discovered that these set of people had similar health challenges, like high blood sugar level, high blood pressure, cholesterol, triglyceides. It was later revealed by medical research that many of their health problems along with their weight loss challenges are as a result of a hormone condition called Insulin Resistant. According to recent research over 30 percent of American's population is insulin resistant, that is about 80 million people, with many of these people not fully aware they have this condition.

Being diagnosed for insulin resistant may not be as bad as you think, but a wake-up call to change from a former unhealthy eating pattern for a healthy one along with lifestyle changes.  This book will guide to step by step on how to take charge of your health, lose weight and avoid the risk of diabetes.

What Is Insulin

Insulin is a hormone produced by the pancreas that helps to regulate blood sugar level in the body.  It helps to convert carbohydrates from food that you eat into (glucose) which serve as primary source of energy for the body or stored for future use. When blood sugar or blood glucose level rises as a result of what you eat, insulin is released into the blood stream to help stabilize blood glucose to a normal state.

Let me further break in down. Your body needs sugar inform of energy to fuel the body, however, most cells in the bloodstream cannot absorb sugar directly, insulin is then released by the pancreas to help the cells in the bloodstream absorb sugar for energy. When blood sugar or blood glucose level rise as a result of what you eat, your pancreatic cells are notified to release insulin.

Insulin Resistance

This is a condition where the cells in your muscles, liver and fat are unable to absorb glucose from your blood because they don’t respond well to insulin as they should. So when your blood sugar levels rises, your pancreas needs to produce more insulin to help cells in the body absorb glucose and keep blood glucose in the normal range, failure to do so means any additional glucose remains in the body instead of entering the cells which can result prediabetes or increase the risk of developing Type 2 diabetes.

What is prediabetes?

Prediabetes is a situation where your blood glucose levels rises above the usual range but not overly high as to be diagnosed as diabetes. Prediabetes is common with people with insulin resistance because the beta cells in the pancreas can no longer produce enough insulin to stabilize blood glucose which can increase the risk of developing Type 2 diabetes.

Who Are The People Who Are At More Risk To Insulin Resistance Or Prediabetes?

Insulin resistance can be genetic or as a result of our lifestyle choices.

Risk factors include:

Age 45 or older

Overweight or obesity

Physical inactivity

Family history of diabetic patient

History of patients with heart disease or stroke

History of patients with gestational diabetes

PCOS (polycystic ovary syndrome)

Health conditions such as abnormal cholesterol levels or high blood pressure

American Indian, African American, Native Hawaiian, Asian American, Alaska Native, Pacific Islander American ethnicity or Hispanic/Latino

SYMPTOMS OF INSULIN RESISTANCE

Usually, there are no known symptoms of insulin resistance. However, you may start to notice some few symptoms once it advances into a higher condition such as higher blood sugar levels.

Symptoms may include:

Brain fog (Difficulty to concentrate)

Tiredness

Hunger

Other Symptoms that can also appear may include:

High cholesterol levels

High blood pressure

Weight gain around the belly

How To Know If You’re Insulin Resistant

There are several methods that can be used by your health practitioner to determine if you are insulin resistant.

An Oral glucose-tolerance test can help to measure blood sugar control more directly- but it some few hours to get result.

HOMA-IR is a fairly accurate test that helps to estimates insulin levels and insulin sensibility from your blood sugar.

You are more likely to have insulin resistance if you are obese or have excess weight, especially if you have excess fat around your belly.

Having high blood triglycerides and low HDL (good) cholesterol levels are key symptoms that are strongly associated with insulin resistance.

How To Reduce Or Reverse Insulin Resistance

Below Are a number of effective ways to Reverse or reduce Insulin Resistance.

Weight loss surgery

Ketogenic diets

Very-low-calorie diets

Physical activities in combination with a healthy diet

They will help you reduce how much insulin the body needs to produce and also help to lose weight.

Although, risk factor such as age, ethnicity or family history cannot be changed, lifestyle risk factors such as weight, physical activity and eating habit can be changed. When you make changes to these lifestyle factors, you have a good chance of lowering any chances of developing insulin resistance or prediabetes.

Exercise: One of the easiest ways to improve insulin sensitivity is to engage in physical activity. Its effects are almost immediate.

Stop smoking. Smoking of tobacco can contribute to insulin resistance, so quitting smoking should help.

Lose belly fat. The secret is to reduce the fat that accumulates around the middle body (belle fat) through exercise and other methods.

Reduce your sugar intake. Try to avoid or reduce your sugar intake, added sugars, soda, fruit drinks and sugar-sweetened beverages.

Omega-3 fatty acids: These fats may lower blood triglycerides and also reduce insulin resistance.

Eat well. Switching to a diet rich in whole, unprocessed foods can help to reduce insulin sensibility. Include fatty fish and nuts.

Reduce stress: Try to avoid overstressing yourself; managing your stress levels helps to reduce insulin resistance.

Donate blood: Insulin resistance is sometimes linked to high levels of iron in the blood. Donating blood may help to reduce insulin resistance for men and postmenopausal women.

Improve On Your Sleep: Poor sleep habit may be the causes of insulin resistance, so improving on your sleeping habit should help.

Relationship Between Insulin And Metabolism

Often time we have come across the