Fat lose: How to Improve Insulin Sensitivity for Good Health

Nov 11, 2010 Michael Onwochei

Olive Oil Promotes Insulin Sensitivity - Spain 2009 – Olive Oil Tour

Normal Insulin sensitivity is necessary for normal metabolism and good health. Improvement in insulin sensitivity helps to move a person from the insulin-resistant state to a state of improved energy metabolism. When insulin sensitivity improves, insulin can manage the body's energy utilization more effectively. Proper management of nutrients, particularly the high energy nutrients, by insulin is important for good health.

Adequate concerns have not been raised on the dangers associated with insulin resistance. Insulin resistance is the gateway to obesity, type 2 diabetes, metabolic syndrome and numerous other chronic diseases. It is important to take appropriate measures to improve insulin sensitivity and reverse insulin resistance.

Who Benefits From an Improvement in Insulin Sensitivity?

People with metabolism-based diseases [1,2,3] would benefit from improvement in insulin sensitivity. Those who do not have metabolic diseases can benefit by preventing themselves from developing these chronic diseases. Improvement in insulin sensitivity helps to prevent or facilitate the reversal of most metabolism-based diseases and conditions, including the following:

Atherosclerosis
Hypertension
Type 2 diabetes
Heart diseases
Metabolic syndrome
Strokes
Obesity
Certain types of cancer
Morbidity
Premature death

General Approaches for Improving Insulin Sensitivity

There are numerous ways of improving insulin sensitivity and lowering insulin resistance. An improvement in insulin sensitivity makes it easier to lose body fat. When a person is in the insulin resistant state (a prevalent problem today), it is very difficult to lose body fat. Moderate amounts of exercise and dieting are often ineffective for reducing body fat under condition of increased insulin resistance. An effective protocol for restoring normal insulin sensitivity is necessary for setting the background that facilitates success in body fat reduction and restoration of good health.

An effective protocol for improving insulin sensitivity involves combining three or more of the general approaches shown below. Increase in aerobic activity must be one of the components of the protocol.

Increase in aerobic activity [4,5].

Reduction in the total amount of carbohydrates consumed (e.g., consuming 60 to 70% of the carbohydrates normally consumed each day).
Avoiding foods that promote insulin resistance
Consuming foods and nutrients that raise insulin sensitivity
Eating only unrefined organic foods.

Avoiding foods That Increase Insulin Resistance

Foods and non-foods that increase insulin resistance can also be viewed as consumable substances that lower insulin sensitivity. They also promote increases in body fat. Some of these products are shown below.

Foods and Nutrients that Improve Insulin Sensitivity

Spices [6], good oils and dietary fibers [7] are nutrients that increase insulin sensitivity. Minerals such as chromium are also effective boosters of insulin sensitivity. Dietary fibers, preferably from the leafy vegetables, are perhaps, the most important nutrients that improves insulin sensitivity. The list of the metabolism boosters include the following.

Oils should be consumed in moderation, but the dietary fibers (vegetables) should be consumed in large quantities. If the carbohydrate content of the diet is reduced, one can eat more vegetables to assure that he/she is hunger-free with this dietary protocol.

References

1. Cardiovascular Research. Nutrition, physical activity, and cardiovascular disease: An update. L. J. Ignarro, M. L. Balestrien and C. Napoli. 73 (2): 326-340, 2007

2. The British Journal of Diabetes & Vascular Diseases. Review: PCOS, insulin resistance and long-term risks for diabetes and vascular disease. Naveed Sattar. 9(1):, 15 – 19, 2009

3. Alimentary Pharmacology & Therapeutics. Review article: the metabolic syndrome – a chronic cardiovascular inflammatory condition Zambon, A. Pauletto, P., Crepaldi, G. 22: 20 – 23, 2005.

4. Diabetes Care . Does Exercise Without Weight Loss Improve Insulin Sensitivity? Robert Ross. 26(3): 2003.

5. Diabetes Care. Exercise training, without weight loss, increases insulin sensitivity and postheparin plasma lipase activity in previously sedentary adults. Duncan GE, Perri MG, Theriaque DW, Hutson AD, Eckel RH, Stacpoole PW. 26: 2003

6. Agricultural Research Magazine. Cinnamon Extracts Boost Insulin Sensitivity. Anderson, R. and Polansky, M. 48: 7, 2000.

7. J Cln Endo and Met. Diet, Insulin Resistance and Obesity: Zonning for Atkins; Dieters Living in South Beach. Lara-Castro, C.,Garbey, T; 89: 9, 2004.