Nöbetçi Eczaneler
Ankara Medical Park Hospital’s Dietitian Pınar Doğan has provided insights on insulin resistance, emphasizing its implications on weight gain and fat accumulation. According to Doğan, when insulin resistance occurs, glucose cannot enter cells, resulting in elevated blood sugar levels leading to prediabetes. To compensate, the pancreas produces more insulin, signaling the body to store fat, ultimately leading to inevitable weight gain and fat accumulation.
Dietitian Doğan from Ankara Medical Park Hospital elaborated on the issues surrounding insulin resistance. She mentioned that refined carbohydrates, such as white bread, pasta, rice, pastries, and sugary foods, play a significant role in triggering insulin resistance. These foods cause rapid spikes in blood sugar levels, prompting the pancreas to release large amounts of insulin, leading to insulin insensitivity and, consequently, insulin resistance.
Individuals with insulin resistance are advised to opt for low glycemic index foods in their diet. Doğan stressed the importance of including whole grains like bulgur, buckwheat, quinoa, and oats instead of white bread, rice, and potatoes. She also recommended increasing protein intake with sources like chicken, fish, eggs, yogurt, and cheese while incorporating healthy fats like olive oil, nuts, and avocados into their diet, limiting sugary drinks and processed foods.
Dietitian Doğan highlighted the significance of balancing fiber, protein, and healthy fats to regulate blood sugar levels effectively. She suggested a plate model consisting of oats, vegetables, nuts, yogurt, legumes, and oily fish to prevent sudden fluctuations in blood sugar levels caused by processed carbohydrates.
For those with insulin resistance, consuming fruits in moderation is crucial. Doğan advised limiting fruit intake to 1-2 servings per day, avoiding high-sugar fruits like grapes and figs. Pairing fruits with protein sources such as almonds and walnuts is recommended to prevent blood sugar fluctuations.
Doğan recommended selecting the right types of bread, such as whole wheat, rye, bran, and oat bread, due to their fiber content, which helps stabilize blood sugar levels and promotes satiety. Portion control is vital in bread consumption for individuals with insulin resistance.
Regarding meal frequency, Doğan addressed the ongoing debates, stating that frequent eating could lead to increased insulin secretion and disrupted leptin hormone levels, causing persistent hunger. Gradually reducing meal frequency and adjusting meal content with the correct fat-protein-fiber balance can eliminate the need for snacks and establish a balance between insulin and satiety hormones.
In addition to dietary changes, Doğan emphasized the importance of regular exercise, maintaining sleep patterns, and managing stress levels. She recommended at least 150 minutes of walking per week and two days of strength training for enhancing insulin sensitivity. Stress and sleep disturbances were highlighted as factors that could disrupt insulin balance, with adequate sleep and stress management being essential for regulating metabolism effectively.