Lowering insulin levels is key to reversing Type 2 Diabetes (insulin resistance). The best way to accomplish this is, of course, through diet. “You are what you eat most of the time.” (Mantra #5)
Insulin IQ is one of my favorite blogs that explains the effects insulin has in our bodies and why & how we can lower those levels. Following are some of his posts that have some great information about insulin and why we should be aware of how it affects us.
WHAT IS INSULIN RESISTANCE?
Insulin resistance is defined as a reduced response to the hormone insulin.
TOO MUCH INSULIN CAUSES INSULIN RESISTANCE
A common method of treating type 2 diabetes is to give the patient insulin injections. On the surface, this seems like a logical and benign treatment—“everybody knows diabetics need insulin”. This paradigm is an unfortunate consequence of lumping type 1 and type 2 diabetes into one family of glucose-centric diseases.
INSULIN RESISTANCE AND THE FOOD WE EAT…
Spoiler Alert: It’s All About The Fat (…and you thought fat was bad)
… the elephant in the room is the food we eat. Food is the culprit and the cure; whether it’s the culprit or the cure depends on whether it increases or decreases insulin, respectively.
Once we appreciate that too much insulin causes insulin resistance, we must consume foods that help keep insulin in control. Dietary protein elicits a mild insulin effect (about 2-3 times above normal), carbohydrate (depending on the carbohydrate) can elicit a remarkable increase in insulin (>10 times above normal), while dietary fat elicits no effect at all. Thus, a diet that restricts the insulin spiker (carbohydrate) and increases the insulin dampener (fat) is one that will improve insulin sensitivity.
…remember that dietary fat is the one nutrient that does not increase insulin production in your body. Let natural fats become an increasingly prominent part of your diet, whether it’s from meat or fruit sources.
WHAT ARE KETONES?
Ketones are an inverse indicator of insulin because insulin inhibits ketone production. In other words, if insulin is high, ketones are low; if insulin is low, the liver breaks down fat into small pieces called ketones (insulin in fact tells the liver to make and store fat).
Let ketones be your guide to knowing how well you’re controlling your insulin levels (because ketones are easier to measure at home than blood insulin levels). Make an effort to keep insulin low by avoiding the starchy carbohydrates and consuming insulin-friendly fat.
To read more of Ben Bikman’s insuliniq blog go here: