Remember Insulin is both good and bad. To make it effective you need to be in complete control of it. Insulin resistance is a BAD thing. The good news is you can control it by consuming foods that have a low insulin response for the majority of the day. If you dont have big issues with insulin resistance its ok to spike it once or twice a day, maybe even three times. Although I wouldnt recommended doing it year round. Furthermore, exercise helps promote insulin sensitivity(that means make your cells respond better to insulin).
Being insulin insensitive means your cells dont respond to insulin very well, so your body compensates by releasing even larger amounts of insulin, thereby making your cells even more resistant possibly leading to diabetes.
Insulin resistance - Wikipedia, the free encyclopedia
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Insulin resistance is the condition in which normal amounts of insulin are inadequate to produce a normal insulin response from fat, muscle and liver cells. Insulin resistance in fat cells results in hydrolysis of stored triglycerides, which elevates free fatty acids in the blood plasma. Insulin resistance in muscle reduces glucose uptake whereas insulin resistance in liver reduces glucose storage, with both effects serving to elevate blood glucose. High plasma levels of insulin and glucose due to insulin resistance often lead to metabolic syndrome and type 2 diabetes.
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In a person with normal metabolism, insulin is released from the beta (β) cells of the Islets of Langerhans located in the pancreas after eating ("postprandial"), and it signals insulin-sensitive tissues in the body (e.g., muscle, adipose) to absorb glucose to lower blood glucose to a normal level (approximately 5 mmol/L (mM), or 90 mg/dL). In an insulin resistant person, normal levels of insulin do not trigger the signal for glucose absorption by muscle and adipose cells. To compensate for this, the pancreas in an insulin resistant individual releases much more insulin such that the cells are adequately triggered to absorb glucose. Occasionally, this can lead to a steep drop in blood sugar and a hypoglycemic reaction several hours after the meal.
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