THE INSULIN MODEL
Managing your insulin level is vital to your health, longevity, and weight control. Many of us think of insulin as something a person with diabetes must administer–but we’re all producing insulin in response to the food we eat daily. It keeps our blood sugar in a healthy range without us ever thinking about it. Unfortunately, the Standard American Diet (SAD) that the general population consumes stresses this system leading to adverse health outcomes.
CONSTANT INSULIN PRODUCTION LEADS TO ILLNESS
The best food for weight loss and overall health doesn’t trigger a surge in insulin. Insulin is produced by the pancreas whenever we eat. A meal high in carbohydrates results in a tidal wave of insulin into the bloodstream as it manages the rapid rise of blood sugar. Constantly eating carb-heavy meals throughout the day keeps these waves coming non-stop.
You don’t need to be a rocket scientist to know that sugary foods (cookies, cakes, donuts, soda, refined grains, processed foods, bread, etc.) are bad for you. But beyond the empty calories consumed, do you know how these foods trigger fat storage and cravings while increasing the odds of heart disease, diabetes, hypertension, stroke, Alzheimer's, and much more? Constantly eating carb-heavy meals leads to an accumulation of visceral (belly) fat, inflammation, the build-up of plaque in the brain, and a broken metabolism. Is that donut really worth it?
WHAT ARE CAUSES OF HIGH BLOOD SUGAR
Sugar, refined grains, and processed food quickly raise your blood sugar (glucose). When you get a quick rise, your pancreas produces insulin to direct the glucose to your muscles and liver. The sugar is converted to fat if the muscle stores are full. The ensuing quick drop in blood sugar stimulates hunger for more carbs, and the negative feedback loop continues.
HIGH INSULIN LEVELS MAKE YOU FAT
It makes evolutionary sense. We need energy to survive, so we eat when we have access to food. Unfortunately, in today's world, we always have access to food, so we need to manage our hunger signals and eat more mindfully (read more about intuitive eating HERE).
When your liver and muscles' glycogen stores are low, the insulin directs the glucose to “fill up the tank”. If the tank is full, insulin directs the glucose to be stored as energy (fat) for a rainy day. Unfortunately, many people don’t ever access these rainy day fat stores due to the high-carb ratio of their diets and overconsumption of calories. Their metabolic switch doesn’t flip readily between sugar and fat because it doesn’t have to and eventually stops working as it should.
CAUSES FOR TYPE 2 DIABETES
When the pancreas constantly pumps out insulin to bring blood sugar down, your cells become insulin resistant. When this happens, the pancreas must pump more insulin to have the same effect. The cycle eventually spins out of control, the cells stop responding, and your pancreas burns out. This is type 2 diabetes. There are many factors for this disease, but persistent high insulin levels might be the overriding cause--and it's the one we have the most control over.
WHAT SHOULD I BE EATING
Eat naturally occurring fats from meat, fish, dairy, olive oil, avocado oil, coconut oil, and butter. Read about healthy fats HERE. Fat consumption has little effect on blood glucose levels.
Eat more protein from meat, fish, eggs, nuts, and dairy. Protein has a minimal effect on blood glucose levels.
Eat natural sources of carbohydrates, leafy green vegetables, berries, and beans if you tolerate them. While these foods are mainly carbs, the carbs are packaged with fiber and micronutrients. The accompanying fiber keeps the carbs in a “slow burn” mode, and the rise in blood sugar is moderated.
BLOOD SUGAR WHEN FASTING
Intermittent fasting, even as short as 12 hours, helps normalize your blood sugar levels and gives your metabolism (and pancreas) a chance to reboot. Blood sugar rises in the morning when fasting, but this is a good thing as your body uses glycogen stores for energy. Eventually, you’ll start burning fat for fuel; cravings will moderate along with hunger hormones. Read more about intermittent fasting HERE.
POPULAR DIET SIMILARITIES
What do keto, paleo, Atkins, low-carb, and Whole 30 have in common? They all eliminate or drastically reduce fast-burning carbohydrates. They have different recommendations for fat intake, but I think the secret is reducing these carbs and replacing them with fat calories.
KEEPING YOUR INTAKE OF FAST-BURNING CARBS TO A BARE MINIMUM AND EATING MORE FAT WILL RESULT IN LOWER INSULIN LEVELS, WEIGHT LOSS, AND HEALTH GAINS.