Carbs and Insulin Resistance

Proponents of low carb diets will often use the argument that carbohydrates raise insulin levels and therefore cause fat storage. Insulin is considered an "anabolic" hormone, which in simple terms means it is a growth promoting hormone. Often times insulin is labeled as a "fat storage" hormone. 

I am getting ahead of myself, though. In order to understand the hormone insulin, it is important to have a basic understanding of metabolism. Don't worry, I will KISS (keep it simple stupid) this post :)

Understanding the Role of Glucose 

Glucose is the human body's main source of fuel or energy. Glucose is what feeds our cells. We NEED glucose. All of the food that we consume breaks down into smaller molecules through the process of digestion and absorption.

Protein --> amino acids

Fat ---> fatty acids

Carbohydrates --> glucose 

In very simple terms, carbohydrates RAISE blood glucose, whereas protein and fats do not. (Although, protein CAN be converted to glucose in the body through a process called gluconeogenesis, but that isn't important for this post!) 

When glucose in our blood rises, the body's goal is to get that glucose into the cell for energy. We don't want a bunch of glucose circulating in our blood stream. In order to take glucose into the cell, the pancreas secretes the hormone insulin. Insulin's job is to unlock the cell and deliver the glucose. You can think of insulin as the chauffeur for the glucose! 

Any glucose that is not used by the cell is either stored in the liver or muscle as a reserve fuel (this is called glycogen) and/or stored as fat in the adipose (fat) cells if the muscle and liver are at storage capacity. 

So you will sometimes hear people say "insulin is a fat storage hormone," which is partially true. Insulin does not always lead to fat storage. Insulin in the presence of excess glucose and insulin resistant cells can lead to fat storage.

So now you might be wondering, what is insulin resistance?

Insulin resistance is a state in which the body doesn't let insulin chauffeur the glucose into the cell. The glucose then accumulates in the blood. The pancreas responds by creating MORE insulin in an attempt to get that glucose into the cell. Having high levels of glucose in the blood for a prolonged period of time can be damaging to the organs and nerves of the body, so if glucose isn't able to get into the cell, insulin stores that glucose as fat. 

Insulin resistance is seen in conditions like diabetes and some forms of PCOS (polycystic ovarian syndrome.) Insulin resistance can also show up before a diabetes diagnosis is given. This is a simple blood test that can be ordered by your trusted health practitioner. Ideally, I like to see insulin levels less than 10 when I am working with clients. 

It would seem that the answer to fixing insulin resistance would be to ditch the carbs, right? If carbs = glucose and glucose = insulin, then cut out the carbs! 

Unfortunately it isn't that simple, especially for women.

Carbohydrates are absolutely vital for healthy sex and thyroid hormone function, not to mention carbohydrates are what provide our body with fiber, which is very important for a healthy gut. 

Rather than ditching carbohydrates altogether, let's consider some basic principles of metabolism.

The SLOWER your blood glucose (blood sugar) rises, the LESS insulin that your body needs to make. The FASTER your blood sugar rises, the MORE insulin your body has to make. So, this means that choosing foods that raise glucose SLOWLY are best (in most instances!) 

*Eating fast carbs before, during or after a strenuous workout can be advantageous but that is a topic for another post!

We already know that protein and fat containing foods will not have a significant impact on raising blood glucose levels. This is why I encourage my clients to include protein at every meal and snack. 

When it comes to the carbs, though, choosing high fiber carbs will be key. Fiber slows down the release of glucose into the blood. What are some examples of high fiber carbs?

• All vegetables (kale, broccoli, spinach, squash, cauliflower, lettuce, carrots, eggplant, cucumber, asparagus, okra, etc.)
• Legumes (beans, lentils)
• Fruits (especially raspberries, blueberries, blackberries, strawberries, apples, kiwi)
• Whole or sprouted grain products
• Potatoes of any variety 
• Oats, quinoa, and other whole grains

Now, every person will have individual requirements for the appropriate portion of these foods at meals and snacks, depending upon your specific needs. Generally speaking, I recommend at least 1 palm size serving of any of the above foods (especially vegetables!) at every meal paired with protein. 

What types of carbohydrates will raise glucose quicker?

• Processed carbs (white bread, white pasta, white rice, crackers, cookies, pastries, cereals, juice, pop) 

So, if you are someone who has been told that you have insulin resistance or you suspect that you do, the answer isn't necessarily completely eliminating carbs, rather choosing the appropriate types of carbs! 

Focusing on protein, healthy fat, and high fiber carbs at meals in order to keep that blood sugar from rising too quickly. 

Another proven strategy for lowering insulin resistance is through strength training! Resistance training has been shown to make the cell more sensitive to insulin (this is a good thing!) 

My Lean and Strong Membership combines proven nutrition and fitness strategies to help you create a sustainable food and fitness routine, without following a fad diet. You get monthly strength training workouts (and yoga) plus access to my Lean and Strong Online Nutrition Course for only $47/month! (Plus a lot of other great things!) 

You can get more information about the membership here. 

I hope that you learned some good information through this post and ultimately realize that carbs are not the enemy that they are made out to be! 

Until next time