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Dietary Influence on Insulin sensitivity

Dietary Influence on Insulin sensitivity

Insulin is a hormone that helps the body regulate the amount of sugar in the blood, often known as glucose.

Insulin sensitivity is the degree to which the body’s cells respond to insulin. High insulin sensitivity permits the body’s cells to better utilise blood glucose, lowering blood sugar levels. Some dietary and lifestyle adjustments may aid in the improvement of this sensitivity.

Insulin resistance is defined as a lack of insulin sensitivity. The cells absorb less glucose, resulting in high blood sugar levels. This can lead to type 2 diabetes if not managed properly.

Research has shown that insulin resistance can either cause or increase complications in a number of disorders. Some of these include: type 2 diabetes, weight gain, infertility due to polycystic ovarian disease, acne especially during puberty, etc.

Insulin sensitivity differs from person to person and can be influenced by lifestyle and dietary factors.

Diet
Some research suggests that making certain dietary changes could increase insulin sensitivity and decrease insulin resistance.

Fewer refined carbohydrate
Including more whole grains in the diet instead of refined foods, decreased consumption of fast foods, restriction of sugars; all improve insulin sensitivity.

Soluble Fiber
Soluble fibre comes from plants and is a form of dietary fibre. Although this fibre is a carbohydrate, the body is unable to fully digest it. As a result, it does not cause blood glucose levels to rise.

Soluble fibre also slows down gastric emptying, the time it takes for food to exit the stomach and enter the small intestine. According to research, this wait may assist persons with type 2 diabetes lower their blood glucose levels after meals.

In addition to changing the foods in their diet, people looking to increase their insulin sensitivity may benefit from taking dietary supplements:

Avoiding red or processed meats
The iron in red meat may increase oxidative stress and increase insulin resistance. High levels of amino acids found in red meats may interfere with the normal metabolism of blood sugar, which can promote insulin resistance.

Including variety of grains
The addition of different grains like quinoa, millets, buckwheat, etc, increases not just the consumption of fibre but also if other micronutrients like magnesium, etc. These in turn are associated with increase in insulin sensitivity.

Probiotics and omega-3 fatty acids
Taking probiotics or omega-3 fatty acid supplements may improve insulin sensitivity in people who are overweight.

A 2014 clinical trial investigated the effects of both omega-3 fatty acids and probiotics on insulin sensitivity in 60 adults who were overweight but otherwise healthy.

The researchers reported that taking either a probiotic or omega-3 supplement for 6 weeks led to significant improvements in insulin sensitivity when compared to a placebo.
The increase in insulin sensitivity was even greater in people who took both supplements together.

Magnesium
Magnesium supplements may also be beneficial for people wanting to improve their insulin sensitivity.

A 2016 systematic review found that taking magnesium supplements for more than 4 months significantly improved insulin resistance in people with and without diabetes.

Exercise
It aids in the storage of sugar in the muscles and produces an immediate improvement in insulin sensitivity that lasts 2–48 hours, depending on the workout.

One study demonstrated that cycling on a machine at a moderate tempo for 60 minutes boosted insulin sensitivity in healthy individuals over 48 hours.

Lowering stress
The ability of your body to manage blood sugar is influenced by stress. It boosts the synthesis of stress hormones like cortisol and glucagon, causing the body to go into “fight-or-flight” mode.

Glycogen, a type of stored sugar, is broken down by these hormones into glucose, which enters your bloodstream and is used by your body as a rapid source of energy.

Unfortunately, chronic stress raises the levels of these hormone, which promotes nutritional breakdown and raises blood sugar levels.

Getting enough sleep
Getting extra sleep can help with insulin sensitivity as well. In a 2015 study, 16 healthy persons who were not getting enough sleep increased their sleep by one hour each day over the course of six weeks. Insulin sensitivity improved as a result of the extra sleep.

Takeaway
Insulin sensitivity is linked to the development of various disorders. Exercising regularly, getting enough sleep, and eating a healthy diet rich in unsaturated fats and soluble fibre may help persons with and without diabetes increase insulin sensitivity.

Kanupriya Khanna, a senior consultant nutritionist and dietitian with over 18 years of experience in treating infertility, can assist you in conceiving naturally. If you’re having trouble conceiving, she’s considered one of the top Nutritionists in Delhi.

Also Read: Covid 19- Foods to eat as per your age

Categories Nutrition and Covid, Nutrition Blogs

Vitamin C For the Treatment of COVID 19

Amidst the COVID-19 outbreak, the concept of vitamin C intake has gained immense attention. Let’s find out why.
* New research (Jun 12, 2020)*  – suggests that vitamin C intake boosts the immune system and helps fight off COVID-19 disease effectively.
• Experts found that patients administered with high dose oral vitamin C showed better recovery results than others. The expected rate of recovery is 14 days, however with the vitamin C treatment – COVID 19 patients showed good results even on the 9th or 10th day.
• Likewise, patients who were offered vitamin C were able to fight off the lung infection in 5-6 days.
• The researchers also found that, on average, vitamin C dose shortened the length of mechanical ventilation by 10% to 15% (approx).
Benefits of Vitamin C
Water-soluble Vitamin C offers several health benefits. Have a look below:
• Boosts immunity and strengthens your body’s natural defense system.
• Helps white blood cells function more effectively
• Can reduce lung inflammation in severe respiratory illnesses
• Helps you get over a cold and fever faster
• Keeps your skin healthy and promotes wound healing
How to Increase Your Vitamin C Levels
Supplements:
Nutrient supplements of vitamin C can be used for helping the immune system fight the corona virus. However, do talk with your doctor first before popping a pill. This is especially important if you’re already taking prescription medication for other illnesses.
Food:
The best source of vitamin C comes from fruits and vegetables. Make sure you include the following immune boosting food items in your healthy diet plan. High in vitamin C – these food items will help you stay healthy amidst this infectious environment.
• Citrus fruits like orange, kiwi, lemon, etc
• Other fruits like papaya, mango, guava, etc
• Berries like strawberry, blueberry, cranberry, raspberry, etc
• Vegetables like broccoli, cauliflower, capsicums, tomatoes, parsley, spinach, etc
• Sprouts & micro greens


If you are looking for simple and delicious ways to eat more of these fruits vegetables – get in touch with Kanupriya Khanna. One of the best dieticians in Delhi, Kanupriya will not only share healthy and effortless meal ideas but will also help you adopt healthy habits for a lifetime. Just take a quick look at her website https://kanupriyakhanna.in and get started today.
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Categories Dietician, Everything, Nutrition and Covid, Nutrition Blogs, Other nutrition blog

Food Hygiene Tips During Corona Virus Disease Outbreak

The COVID-19 outbreak has not only affected the entire human race mentally, emotionally, and economically, but has also affected people’s relationship with food. In such a situation people are enforced to follow food hygiene principles to eliminate or reduce the risk of illness.  And so, to give you a helping hand, we have compiled some food hygiene tips to help you maintain a healthy lifestyle amidst this infectious atmosphere.

Stock Your Kitchen Wisely
Be a smart shopper! If possible, try to stock your kitchen with non-perishable food items like lentils, pulses, cereals, flour, rice, oats, pasta, dry fruits, nuts, and seeds, etc. These immune-boosting food items will last for a longer time and will also limit your trips to the store.

Keep Washing
Groceries must be washed thoroughly with clean water after they are brought home from the market. But, before washing the groceries, do wash your hands with soap and water for 20 seconds. Also, as a practise, always wash your hands before cooking and before eating.

Keep Perishable Items Refrigerated
Meat, poultry, fish, eggs, and dairy products (milk, cheese, yogurt, etc) are perishable foods that spoil easily. These foods (raw or cooked) should be stored in the refrigerator without fail. You should store certain vegetables and fruits in the refrigerator to avoid spoilage.

Pay Attention to Product Expiry Dates
Before you start cooking innovative food recipes for kids and other family members, make sure you check the expiry dates on all the food products. The expiration date is the date until when the food maintains its microbiological and physical stability. The expiry date also determines the usable life of a food product, both in terms of safety and quality. Hence, it’s important to use that food before the expiry date.

Dispose Kitchen Waste in an Appropriate and Sanitary Manner
Disposal of kitchen waste is very important else it becomes a prime base for insects, pests, and bacteria. Empty your kitchen waste-bins at regular intervals to avoid any kind of infections or diseases. Segregate kitchen waste into wet and dry waste, and appropriately discard them.

Use Clean Utensils and Other Appliances
Use clean utensils and appliances like food processors, blenders, eggbeaters, etc.  Use a proper dishwasher liquid to get them cleaned. If possible, keep two cutting boards – one for meat/chicken and one for fruits and vegetables. Clean and rinse them thoroughly after each use.

Maintaining a healthy routine and building up a strong immune system has become the need of the hour. So if you are looking for a dietician or a nutritionist who can help you with a healthy diet meal plan – get in touch with Kanupriya Khanna. One of the best dieticians in Delhi – Kanupriya can offer you nutritional guidance and tips to help you live a healthy lifestyle.

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