eating right to fight insulin resistance & metabolic syndrome
Diabetes-2 has increased 65% amongst 30 year olds in the last decade !!! The statistics are overwhelming as a recent study estimates a three fold increase in metabolic syndrome by the year 2050, when 1 in 2 people (in USA) are estimated to suffer from Obesity, Diabetes-2 and its pernicious succesors. This calls for an alarming need in making crucial dietary changes and education in realligning our fast paced lifestyles.
The Simple Truth :: INSULIN RESISTANCE leads to obesity, diabetes and a host of metabolic diseases.
WHAT IS INSULIN RESISTANCE (IR)::
IR is a metabolic trigger when the cells resist insulin (cells are starved off glucose their primary fuel) thus, the feedback loop in the body is impaired and the hypothalamus (brain) signals the pancreas to produce more INSULIN to feed the starving cells. Over a period of time exaggerated levels of insulin in the blood result in IR, pre-disposing you to a risk of hormonal imbalances, Obesity, abnormal cholesterol, high blood pressure, elevated triglycerides, inflammation, PCOS, Diabetes Type-2, heart stroke.
The insulin paradox is like the EGG & HEN SITUATION; so do large amounts of insulin lead to insulin resistance or IR leads to large amounts of circulating insulin is not clearly understood, its like the egg first or hen first situation.
The below figure demonstrates the short and long term adverse effects of poor blood glucose management.
Everytime you eat FOOD ———> BLOOD SUGAR rises (30 minutes later) ———> pancreas secrete insulin : INSULIN enters BLOOD STREAM ————> PICKS UP BLOOD GLUCOSE (60 minutes) ———> (ideal healthy individual) CELLS are receptive to INSULIN and take in GLUCOSE ———> CELLS use it for energy & liver stores excess glucose
———(in an IR individual) CELLS are not-receptive to INSULIN and reject GLUCOSE and are starved thus, an IR individual experiences, fatigue or tiredness mid-afternoon/ evening post meal and gains weight eventually.
SUSPECT INSULIN RESISTANCE ??? TAKE YOUR QUIZ ::
- Do you feel hungry or jittery 2 hours after a meal ?
- Do you get tired or irritable if you miss a meal ?
- Do you struggle with stubborn abdominal fat ?
- Do you have trouble losing weight ?
- Do you experience frequent food cravings for sugary or starchy foods ?
- Do you find the need to nap post afternoon meal ?
- Do you have a blood-relative with Diabetes or Blood Pressure ?
- Do you suffer from mood swings ?
- Does anyone in your family have Polycystic ovarian syndrome or gout ?
- Do you experience hormonal imbalances, abnormal cholesterol, high blood pressure, high inflammation markers, elevated triglycerides or blood sugar ?
- Are you on any Statin drugs (Cholesterol medication) or Diabetes (Metformin) medication ?
EVALUATE YOUR ANSWERS :: (number of questions that describe how you feel)
If your answers are 'None of the above' or have just 1 of the above symptoms you have no IR (except questions 10,11)= EXCELLENT ZONE
If you have answered 'yes' to 2 or 4 questions you are at the beginning of IR = GET YOUR ACT RIGHT
If your answers are between 4-7 you are moderately IR = ALERT ZONE
A Range 8 - 11 indicate significant IR = RED ALERT ZONE
WHAT DOES THIS MEAN ???
HOW DOES IT WORK ???
INSULIN is a storage hormone, in simple words higher circulating insulin in your blood, earns you a higher affinity to fat storage, poor metabolism, chronic disease and accelerated aging.
Insulin regulates carbohydrate and protein metabolism which means everytime you EAT food, your blood sugars rise, signaling the pancreas to secrete INSULIN, insulin enters the blood stream picks up the glucose (blood sugar) and delivers it to the cells (muscles, tissues, organs) so it can be used as a primary fuel for survival and cellular function.
INSULIN also drives amino-acids (protein) into the muscle cells for tissue repair and growth. Thereby, its also the hormone needed for muscle growth, by now its all clear why protein rich foods spike INSULIN, it is nature's innate way of aiding assimilation in our body, Insulin spikes on eating protein and aids protein metabolism in our muscle tissue, marvel isn't it ??
We are well informed of the glycemic index, the foods that cause immediate blood sugar spikes (refined flour, processed crackers, chips, white rice, all foods that are addictive) and we all acknowledge they are bad. The higher the glycemic index of your foods the faster blood sugars rise and create a hormonal havoc (the ideal regulated blood sugar at any particular time is around 1 tsp sugar (approx. 5 grams - fasting glucose 80-99mg/dL) and is maintained through homeostasis in our body to prevent organ damage, few minutes/hours later (approx. 1-3 hours after eating) insulin picks up excess blood sugar to deliver it to the cells for energy & excess is stored as body fat, your blood sugars drop and you get hungry, fatigued and crave more sugars to retain the balance, these immediate spikes can be catastrophic to your metabolic health. Its a vicious cycle you are stuck in, which over a period of 10 years (or lesser in many with genetic pre-disposition) develops into Insulin Resistance that contributes to PCOS (in women), Obesity, Non-Alcoholic Fatty Liver, elevated Triglycerides (abnormal cholesterol), High blood pressure, Heart-stroke, Diabetes-type 2 (was called adult Diabetes until a decade ago but unfortunately it has set its eyes on children as well today).
Wait !! so does this mean avoiding refined and process foods can improve insulin sensitivity (cells are more receptive to insulin)? Certainly Yes !! but there is something else we need to check, to control insulin resistance, we must first understand the Insulin Index, a measure of insulin to response to a standard portion of food, designed by Susanne Holt in 1997. Whey isolate protein powders (highest selective isolated amino acid profile from milk), egg whites, lean meats earn the highest value on the Insulin index. Fats and Protein do not raise blood sugars (their value on the glycemic index is negligible), but they impact the insulin levels, hence insulin rise is not dependent on blood sugars, Insulin is what drives weight gain or weight loss, therefore its a no brainer that high protein diets (i.e. ATKINS v-2.0 DIET - High Protein, Low Fat, Low Carb) only worsen insulin resistance even though you loose weight. The amino-acid leucine is what triggers the m-ToR and AMPK pathway that aids fat loss and helps us reach satiety but weightloss necessarily doesn't reverse insulin resistance on high protein low fat diets. The two opposing effects of protein, causing weight gain (due to insulin spike) or weight loss (due to its satiety effect) also depend on the kind of incretins (for example GLP-1) produced by our stomach in response to the kind of protein we eat, when the weight gaining effects of the protein outweigh the weight loss benefits, you gain weight or vice versa.
A balanced meal rich in fibre (chia seeds, flax seeds, tulsi seeds, cacao nibs, leafy greens), healthy fats (avocados, olive oil, avocado oil, coconut meat, nut and seed butters) and 4-6 ounces of protein (legumes, beans, lentils, marine or animal protein) and carbohydrate (15-30 grams) per meal can keep your blood sugars and insulin from fluctuating rapidly.
Few Quick Insulin Hacks ::
1.Take a 20 minute or longer walk post your meal, walking promotes insulin sensitivity.
2. Adding cinnamon to your meals can lower insulin levels, preferably ceylon cinnamon as it delays gastric emptying, (contents moving from the stomach into the small intestine), there is a compound named Coumarin in the regular Cassia cinnamon that can be toxic to some people when consumed in large amounts.
3. Drinking Raw Unfiltered Apple Cider Vinegar 20 minutes prior to your meals is known to lower insulin, 1-2 tbsp ACV with 1/2 squeeze lemon in 8 ounce spring water, (add cayenne pepper to improve stomach acids and digestion).
4. Dietary Fat tends to have the weakest insulin stimulating effect. Add a good source of healthy fats to your meal to reach satiety, fats also act as a buffer, slow down gastric emptying (i.e eating a whole egg with the yolk, adding olive oil to your meat, pasta and bread can prevent immediate insulin spikes).
WHAT CAUSES IR ::
Genetics, (some genes are like Dictators (genes that dictate the colour of your hair or eyes i.e. blue eyes, brown hair) and some are like committees they only make suggestions, the genes to metabolic syndrome are like COMMITEESS and the below factors could determine their early onset) - Dr. Neal Bernard
-Poor Diet
-Stress (Chronic stress, negative emotions lead to cortisol which increase insulin)
-Poor Lifestyle
-Lack of Exercise
-Environmental toxins
Want to avoid IR ???
Avoid or limit foods that enjoy immortal shelf life, whose nature is chemically or physically altered.
- REFINED GRAINS (white rice, instant oat meal, chips, white bread, cereal, crackers, pasta, pizza)
- SUGARS (table sugar, sweets, milk chocolate, candy, sweetened energy drinks, high carbohydrate protein bars, sweet syrups)
- PROCESSED FOODS (chips, beef jerky, chocolates, bread, protein bars, isolate protein powders, canned meat, cakes, ice cream, heavy dressings)
- LIMIT HIGH STARCHY AND SWEET FRUITS (excess fructose from fruits loads the liver)
- ARTIFICIAL SWEETNERS :: Sucralose and stevia extract (stevia processed into white powder or syrup, a 42 step chemical intensive process) is known to raise insulin level 22 percent higher than table sugar.
Choose to Eat
Whole Foods that have LIFE & exist in their natural form
- Vegetables
- Fruits (Avocados, tomatoes, berries, low sugar fruits)
- Nuts (Almonds, Pecans, walnuts)
- Seeds (sunflower seeds, pumpkin seeds)
- Whole grains
- Beans & Legumes (Red beans, Kidney beans, chick peas, green peas)
- Wild caught sea food. fairly traded meat, free range poultry and eggs.
QUICK TIPS TO PROMOTE INSULIN SENSITIVITY :: Lifestyle Modification
Exercise regularly progressing over the weeks, respect your body through a positive self image, not to punish yourself for eating wrong !!!
Have an active lifestyle, aim 300 steps every hour (an hour at the gym everyday will still count as sedentary if your married to your laptop all day, get moving)
Workout 3-4 times a week, exercises that include High Intensity Interval Training (3x), weight training (3x), cardio like jogging, sprinting, cycling at 70% maximum heart rate.
Stress Management :: YOGA/MEDITATION/LAUGHING CLUB/avoid unwanted stress triggers & encounters.
De-stress :: Your own GADGET FREE TIME in FRESH AIR filled with POSITIVE THOUGHTS, PET WALKS, Positive introspection.
Most important and overlooked factor :: SLEEP - getting adequate sleep can lower cortisol and insulin levels in the body.
THE CHOICES YOU MAKE TODAY, DEFINE YOUR TOMORROW ! WISHING YOU GREAT HEALTH, EAT WISE LIVE SMART !!!