The document discusses the role of dietary habits in reducing insulin resistance. It defines key terms like insulin, glucagon, and insulin resistance. It then outlines several dietary factors that can increase or decrease insulin resistance, such as following a low-carb diet, intermittent fasting, increasing soluble fiber intake, avoiding refined carbs and sugar, and drinking green tea. Lifestyle habits like weight loss, exercise, and portion control are also described as ways to reduce insulin resistance.

1. ROLE OF DIETARY HABITS IN
REDUCTION OF INSULIN RESISTANCE
PRESENTED BY
DR.FARDINA RAHMAN OMI

2. •Discovery of Insulin is the one of the greatest
milestone in history of medicine.
September 6 Insulin discovery 2
INTRODUCTION

3. September 6 Your Footer Here 3
SOURCE OF HUMAN INSULIN

4. • Glucose! Many of the foods we eat are broken down during digestion
to this simple sugar. Glucose is carried to every cell in our body by the
blood stream, where it is used as the source of energy for our bodies.
• Glycogen! The stored form of glucose is called glycogen. Glycogen is
made up of many connected units of glucose
RELATED TERMS TO INSULIN
The 6-sided glucose sugar is
represented by a round pasta
piece.

5. • Insulin! This hormone is released into the blood when blood glucose
levels are high. It enables glucose to be transported into the cell in
some tissues.
• Glucagon! This hormone is released into the blood when blood
glucose levels are low. It enables glucose to be released from some
tissues back into the blood stream.
September 6 Your Footer Here 5
BLOOD GLUCOSE HAEMOSTSIS
Insulin is represented by
a piece of I-shaped pasta
Glucagon is
represented by a piece
of curvy-shaped pasta

6. Glucose in balance
High blood glucose triggers the pancreas to release insulin.
Pancreas releases insulin
Blood vessels carry insulin and
glucose to cells

7. Glucose in balance
Low blood glucose triggers the pancreas to release glucagon
Pancreas releases
glucagon
Blood vessels carry glucagon to the
body to trigger the release of
stored glucose back into the blood.

8. Glucose in balance
This balancing act happens many times a day—every time we
have a meal or consume a drink with sugar. The ability of the
body to maintain balance and regulate internal conditions is
called homeostasis.
Balanced Blood
Glucose

9. Insulin resistance is Glucose out of balance
Once β cells are damaged, diabetes
becomes a life-long condition that will
always require management.
Insulin resistance occurs because insulin receptors don’t bind insulin as well. This
causes the pancreas to work hard all the time to release enough insulin to bring
down blood glucose levels.
β cell damage
When the β cells in the pancreas are working hard all the time, they gradually
become damaged and cannot make enough insulin to overcome insulin resistance.

10. CAUSES BEHIND INSULIN RESISTANCE

11. CONSEQUENCES OF INSULIN RESISTANCE

12. MEASUREMENT OF INSULIN RESISTANCE
WHAT IS THE BEST WAY TO MEASURE INSULIN RESISTANCE?

13. MANAGEMENT OF INSULIN RESISTANCE
Weight reduction Physical
exercise
Dietary modification

14. DIETARY COMPONENTS WHICH MAY AFFECT
INSULIN RESISTANCE
↓ IR
• Whole grains
• Fruits and vegetables
• Low fat dairy products
• Magnesium
• Calcium
• Dietary fiber
• Omega-3 fatty acids
• Low GI foods
↑ IR
• Saturated fat
• Salt (deficiency or
excess)
• Alcohol (>30g/day)

15. • Glycemic Index (GI) is a measurement carried out on carbohydrate-
containing foods and their impact on our blood sugar.
GLYCEMIC INDEX AND LINKAGE BETWEEN
INSULIN RESISTANCE
• Potato
• Instant oatmeal
• White bread
• Watermelon
• Basmati rice
• Stoneground whole wheat bread
• Raisins
• Pineapple
• Kidney beans
• Chocolate ice cream
• Oatmeal made with steel-cut oats
• Spaghetti, al dente

16. LOW GLYCEMIC INDEX DIET:
EPIDEMIOLOGIC STUDIES
In some but not all epidemiological studies,
low GI diets are associated with:
 Increased insulin sensitivity
 Reduced adiposity
 Reduced risk of metabolic syndrome
 Reduced risk of type 2 diabetes

17. LOW GLYCEMIC INDEX DIET:
CLINICAL STUDIES
Low GI diets:
 May be beneficial for weight management, particularly in
individuals with features of the metabolic syndrome (Pittas,
Diabetes Care, 2005)
 May reduce LDL cholesterol and TG and increase HDL (Luscombe,
EJCN, 1999 and Pereira, JAMA, 2004)
 May reduce inflammatory markers such as C-reactive protein
(Pereira, JAMA, 2004) and IL-6 (Kallio, AJCN, 2008)
 May increase antioxidant capacity (Botero, Obesity, 2009)

18. • Originally conceived as the optimal diet for hypertension
• High in fruits and vegetables (typically 10 servings/day or more), whole
grains, and low fat dairy products(2-3 servings/day or more)
• Moderate amounts of nuts, beans, fish and poultry
• Limited red meat, fried foods, and sweets
• High in calcium, magnesium, potassium, vitamins, phytochemicals, and
fiber
• Low in cholesterol, saturated fat, sugars, and sodium
DASH DIET AND LINKAGE TO INSULIN RESISTANCE

19. • Increased intake of fruits, vegetables, and low fat dairy products is
associated with:
Increased insulin sensitivity
Reduced risk of metabolic syndrome
Reduced risk of Type 2 diabetes
Reduced risk of hypertension
• High intakes of calcium and magnesium are associated with:
Increased insulin sensitivity
Reduced risk of metabolic syndrome
Reduced risk of Type 2 diabetes
HOW DASH DIET HELPS IN REDUCING INSULIN
RESISTANCE

20. 1.Follow a Low-Carb
2.Try intermittent fasting
3.Increase soluble fiber intake
4.Lose belly fat
5.Drink green tea
6.Eat fatty fish
7.Eat right and proper
amount of proteins.
14 WAYS FOR REDUCTION OF INSULIN RESISTANCE
8.Take Apple Cider Vinegar
9.Watch Portion Sizes Diet
10.Avoid Sedentary
Behavior
11.Avoid All Forms of Sugar
12.Exercise Regularly
13.Add Cinnamon
to Foods and Beverages
14.Stay Away From Refined
Carbs

21. ROLE OF DIETARY HABIT FOR INSULIN REDUCTION
FOLLOWING A LOW-CARB DIET

22. o In one study, individuals with metabolic syndrome were randomized to
receive either a low-fat or low-carb diet containing 1,500 calories.
o Insulin levels dropped by an average of 50% in the low-carb group,
compared to 19% in the low-fat group (Volek J, 2008 Dec 12)
o In another study, when women with PCOS ate a lower-carb diet
containing enough calories to maintain their weight, they experienced
greater reductions in insulin levels than when they ate a higher-carb
diet (Barbara A. Gower, 2013 May 20)

23. INTAKE OF APPLE CIDER VINEGAR
 A small study found that people who took about 2 tablespoons (28 ml)
of vinegar with a high-carb meal experienced lower insulin levels and
greater feelings of fullness 30 minutes after the meal(Ostman 2005
Sep).
 Researchers believed this effect was partly due to vinegar's ability to
delay stomach emptying, leading to a more gradual absorption of
sugar into the bloodstream (Liljeberg 1998 May)

24. LOOKING AFTER PORTION SIZES
 Reducing calorie intake by portion control or counting calories can
lead to lower insulin levels in overweight and obese people with type
2 diabetes or metabolic syndrome.
 One study looked at different weight loss methods in 157 people with
metabolic syndrome. The researchers found that fasting insulin levels
decreased by 16% in the group that practiced calorie restriction and
12% in the group that practiced portion control (Melanson 2012 Aug. )

25. AVOIDING ALL FORMS OF SUGAR
 A high intake of sugar in any form has been shown to increase
insulin levels and promote insulin resistance
 In one study where people overate either candy or peanuts, the
candy group experienced a 31% increase in fasting insulin levels,
compared to a 12% increase in the peanut group (Claesson 2009:) .
 In another study, when people consumed jams containing high
amounts of sugar, their insulin levels rose significantly more than
after consuming low-sugar jam (Ibero-Baraibar 2014 Feb)

26. AVOIDING ALL FORMS OF SUGAR
Consuming large volumes of fructose
promotes insulin resistance, which
ultimately drives insulin levels higher.
Fructose is found in table sugar, honey,
high-fructose corn syrup, agave and
syrup
FIGURE :EFFECTS OF DIETARY FRUCTOSE

27. ADDING CINNAMON TO FOODS AND BEVERAGES
 Studies in healthy people and those with insulin resistance suggest
that taking cinnamon may enhance insulin sensitivity and
decrease insulin (Wang JG, 2007 Ju, 2009 Jan 22.)
 In one study, healthy people who consumed about 1.5 teaspoons
of cinnamon in rice pudding had significantly lower insulin
responses than when they ate rice pudding without cinnamon
(2009 Jan 22.).
 However, including up to one teaspoon (2 grams) per day may
provide other health benefits along with lowering IR.

28. STAYING AWAY FROM REFINED CARBS
 Refined carbs have a high glycemic index. Several studies have
compared foods with different glycemic loads to see if they affected
insulin levels differently.
 They found that eating a high-glycemic load food raises levels more
than eating the same portion of a low-glycemic load food, even if the
carb contents of the two foods are similar (Galgani 2006 Sep, Bao 2011
May, 3. and Maki KC, 2015 Jan)
 In one study, overweight people followed one of two unrestricted-
calorie diets for 10 weeks. After a test meal, the high-GI group had
higher insulin levels than the low-GI group (Krog-Mikkelsen 2011 Sep;)

29. FOLLOWING INTERMITTENT FASTING
 Intermittent fasting is now a days very familiar method of losing
weight. Like daily calorie restriction it can help in reducing insulin
levels.
 One study found that obese women lost weight and had other health
improvements following calorie-restricted intermittent fasting with
either liquid or solid meals.
 In one study, 26 people who fasted every other day for 22 days
experienced an impressive 57% decrease in fasting insulin levels, on
average (Heilbronn LK, 2005 Jan)

30. INCREASING SOLUBLE FIBER
AND EATING FATTY FISH
 One observational study found women who ate the highest amount of
soluble fiber were half as likely to be insulin resistant as women who ate
the least amount of soluble fiber(Breneman CB, 2013 Jul).
 Soluble fiber also helps feed the friendly bacteria that live in your colon,
which may improve gut health and reduce insulin resistance
 Fatty fish like salmon, sardines, mackerel, herring and anchovies contain
long-chain omega-3 fatty acids which help to reduce insulin resistance
and insulin levels
 One study in women with PCOS found a significant 8.4% decrease in
insulin levels in a group who took fish oil, compared to a group who took
placebo (Rafraf M, 2012 Oct;)

31. DRINKING GREEN TEA
 Green tea is an excellent health beverage which contains high
amounts of an antioxidant known as epigallocatechin gallate
(EGCG).
 In one study, people with high insulin levels who took green tea
extract experienced a small decrease in insulin over 12 months,
while those who took a placebo had an increase (Dostal AM, 2016
Jan)
 However, not all high-quality studies have shown that green tea
reduces insulin levels or increases insulin sensitivity

32. ONCE YOU CAN CONTROL YOUR DIET
YOU CAN CONQUER YOUR HEALTH