Insulin In Food: How To Lower Insulin In The Blood, Diet Basics

The concept of insulin and its functions

In the human body, everything is thought out to the smallest detail. Each organ or system is responsible for certain processes. By disrupting the work of one of them, you can say goodbye to good health once and for all. Of course, many of us have heard of hormones as certain substances that are produced by certain glands. They are different in their chemical composition, but they also have common properties - to be responsible for the metabolism in the human body, and therefore for its good work.

Insulin is a hormone produced by the pancreas, or rather, formations located in its very depths. In medicine, they are also called the islets of Langerhans-Sobolev. By the way, note that insulin is a hormone that affects almost all functions in the human body. It belongs to the peptide series and was created for high-quality saturation of all body cells with essential substances.

The pancreatic hormone insulin is able to carry potassium, various amino acids, and most importantly, glucose through the blood. The latter is responsible for the balance of carbohydrates. The scheme is as follows: you eat food, the level of glucose in the body rises, therefore, the level of insulin in the blood increases. We often hear in medicine about such a substance as insulin. Everyone immediately associates it with diabetes. But to answer a simple question: “Insulin is a hormone of what, organ or tissue? Or maybe it is produced by the whole system? - not every person can.

The action of the hormone insulin is to ensure the normal nutrition of all body cells. It is primarily responsible for balancing carbohydrates in the human body. But if the pancreas fails, protein and fat metabolism simultaneously suffers. Keep in mind that insulin belongs to protein hormones, which means that it can get into the human stomach from the outside, but it will be quickly digested there and will not be absorbed at all.

The action of the hormone insulin is to influence most enzymes. But its main task, according to scientists and physicians, is the timely reduction of blood glucose. Often, doctors prescribe a special analysis that will clearly reveal whether the hormone insulin is elevated or not in the patient. Thus, it is possible to determine whether the patient's ailments are associated with incipient diabetes mellitus or with another disease. Of course, one can live with such a diagnosis, the main thing is to detect it in time and start supporting therapy.

We need to increase the share of foods with predominantly low and medium levels of AI, which minimize spikes in blood glucose, do not overload the liver with unnecessary work, and saturate the body with essential nutrients for a longer time.

Medical norms of insulin

Any indicator has a certain scale of values, according to which one can judge the patient's condition. If we say that insulin is a pancreatic hormone, it should be understood that after each meal it can be increased. Therefore, there are some standards for testing. It is necessary not to eat 1.5 hours before them or come for the study strictly on an empty stomach

Then there is a high probability of a reliable result. The most important thing that the doctor is trying to understand is whether the patient has diabetes mellitus, and if other problems arise, prescribe appropriate additional studies and medications. We note right away that each medical laboratory or institution is able to indicate its individual values ​​of the studied indicator, which in the end will be considered normal.

When a doctor suspects diabetes, it makes sense to mention its two main types:

• the hormone insulin is lowered - the pancreas does not cope with its work and produces it in insufficient quantities - type 1 diabetes;

• the hormone insulin is elevated - the reverse situation, when there is a lot of the corresponding substance in the body, but it does not feel it and produces even more - type 2 diabetes.

Of course, not always an increase in this indicator will necessarily lead to the onset of diabetes.

One of the most common consequences can be obesity, and only then the disease of high blood sugar. Often, doctors and nutritionists, in order to explain to their patients a simple mechanism for the formation of excess weight, begin their story with an answer to a simple question: “Insulin is a hormone of which gland?” After all, people who eat a large amount of carbohydrate foods (for example, flour and sweet dishes) do not think about what kind of load their pancreas experiences at the same time. Of course, you can eat these products, but in moderate portions, then the whole system works organically.

In general, with this diet, the following happens: insulin rises constantly (i.e., this process becomes chronic), but sugar enters the body in unlimited quantities, as a result, it is simply deposited in fat. And remember that in this case, the appetite is greatly increased. A vicious circle from which it will be very difficult for you to get out is provided: eat a lot of unhealthy food and tight - insulin is increased - fat is deposited - appetite increases - again we eat in unlimited quantities.

The concept of glycemic index and glycemic load

Before introducing the concept of the insulin index, it is worth considering the more well-known and more commonly used concept of the “glycemic index”.

The glycemic index (GI) characterizes the degree of assimilation of complex carbohydrates from food and the subsequent level of blood glucose saturation.

The GI value depends on the ability of complex carbohydrates to break down under the influence of digestive enzymes and on a number of "external" factors associated with cultivation, production technologies, storage conditions and culinary processing of food.

The value of GI was determined empirically - after taking a certain product, for 2 hours, every 15 minutes, a blood test for sugar was carried out. Naturally, for such a comparison of the behavior of dietary carbohydrates and drawing up a table, ordinary glucose was taken as a starting point - the assimilation of 100 g \u003d 100% or 1 g of glucose equals 1 conventional GI unit.

After a snack, the amount of sugar in the blood rises within 30 minutes. If you ate fast carbohydrates, then this time is reduced. The pancreas seeks to reduce glucose levels, produces insulin and directs it to the needs of the body: either for energy or for reserves. It depends on what carbohydrates and how much you ate - fast or slow. Fast ones cause a sharp jump and create a surplus, while slow ones feed the body gradually. Therefore, when reducing the total caloric content of the diet, low GI foods are preferable - they retain a feeling of satiety longer with the same calorie content.

Benefits of low GI foods:

• Gradually nourishes the body and prolongs the feeling of satiety.

• Does not cause a sharp increase in blood glucose.

• They do not have time to get into adipose tissue, because. slowly spent on the needs of the body.

Cons of low GI foods:

• They take a long time to replenish glycogen stores, so they are not suitable for quick energy.

• Low energy density. For example, it is impossible to get a large amount of carbohydrates from buckwheat, because such volumes are simply impossible to eat. Therefore, fast carbohydrates are needed to quickly replenish energy.

• Taste. Generally, low GI foods are not as tasty as high GI foods.

Simultaneously with the GI, the concept of Glycemic load (GL) was introduced, because not only the structure of carbohydrates, but also their direct amount affects the metabolism of carbohydrate metabolism.

GN characterizes the strain on the pancreas experienced in producing the required amount of insulin in response to a particular food. For example, the load from 50 g of potato carbohydrates is 3 times higher than from the same 50 g of vermicelli carbohydrates. Some considered this a low indicator of stress.

Differences between the insulin index and the glycemic index

The development of research technologies and modern tools have made it possible to conduct a number of studies and accurately assess not only the amount of glucose that has entered the blood, but also the time during which insulin helps to get rid of it.

For the introduction of the concept of insulin index, the impetus was also the knowledge of the fact that not only carbohydrates instruct the pancreas to produce insulin. Meat and fish - products that do not contain carbohydrates or are characterized by their low content, in the process of digestion, also contribute to the release of insulin into the blood.

This indicator is especially important for type 1 diabetics and allows more accurate prediction of the amount of insulin injection. Those who follow their figure also do not hurt to pay more attention to this indicator. The fact is that with an excessive increase in blood glucose levels, the pancreas has to produce more insulin to absorb excess sugar. And when sugar falls below a certain level, a person begins to experience hunger again.

In addition, the increased work of the pancreas for a long period depletes it and leads to metabolic disorders and hormone production. Foods with very high AI also signal the body to store fat and block lipase, the main fat-burning enzyme. But food with a low and medium insulin index does not give a sharp jump in blood sugar levels, does not overload the pancreas with work, and a person experiences a feeling of satiety longer.

The main difference between the glycemic index and the insulin index is the different measurement of indicators. That is, the main task of the GI is to measure glucose (therefore, for the most part this indicator applies to carbohydrates), and AI is to measure insulin (applies to any products, even those that do not contain carbohydrates). This is where the main difference lies.

Glycemic index and insulin index are not always proportional to each other. For example, cottage cheese causes a very large release of insulin, although it has a low glycemic index and contains almost no carbohydrates. That is, cottage cheese slightly increases blood sugar, but at the same time there is still a strong insulin response. This is a very important point, especially if you want to burn fat, because insulin prevents weight loss. If you want to achieve good results, then when planning your diet, you need to consider both indicators, since each is important in its own way.

Insulin resistance, its symptoms and methods of correction

If the state of elevated insulin levels persists for a long time and is not corrected in any way, insulin resistance occurs. Insulin resistance is the insensitivity of cells to insulin, the inability for cells, figuratively speaking, to take up glucose for use. As a result, the pancreas produces even more insulin to help glucose get into the cell. And as long as she is able to produce enough insulin, your sugar levels will remain normal.

That is why in people with insulin resistance, sugar levels can remain normal for a long time. Insulin resistance is a risk factor for many diseases and conditions such as metabolic syndrome, fatty liver, type 2 diabetes, atherosclerosis, hypertension, polycystic ovaries and others.

The problem is that insulin resistance may not manifest itself in any way and even in people with a normal body mass index. However, there are still some risk factors, namely:

• Overweight or obesity.

• Age 45 years and above, although this disease is rapidly getting younger.

• Family history of type 2 diabetes.

• Passive lifestyle.

• Hypertension and elevated low-density cholesterol.

• History of gestational diabetes.

• Polycystic.

Insulin resistance does not manifest itself for a long time, but there are a number of symptoms that can make you pay attention to this problem:

• Papillomas, especially their accumulation in the same places - often the neck.

• Hyperpigmentation in skin folds known as acanthosis nigricans.

• Retinopathy.

• Hunger intolerance, drowsiness after eating.

• Increased blood pressure.

To correct insulin resistance, first of all, changes in diet and lifestyle are used. Diet certainly affects insulin resistance. The minimum steps we can take are:

• It is necessary to eliminate sugar by eating only complex carbohydrates and some simple carbohydrates from fruits and berries with a lower fructose content.

• Limit dairy products due to their high insulin index.

• Cut down on coffee and caffeinated drinks to 1-2 per day.

• Reduce the number of calories in proportion to their consumption.

• Do not snack on foods that increase insulin levels in the blood.

Often, a keto or LCHF diet is used to restore insulin sensitivity. Its essence is to reduce the consumption of carbohydrates to a minimum and high consumption of fats. Such nutrition encourages the body to burn fat as the main source of fuel (not only the fat that a person consumes in his diet, but also stored in his body).

Foods to Normalize Insulin Levels

There are various foods that have a positive effect on the body, helping it restore normal insulin levels. Such products include:

1. Seafood and various types of fish. It is these products that become a source of protein for the body, allow you to restore lipid metabolism. Marine fish is rich in fatty polyunsaturated acids. It is recommended to eat salmon, trout, herring, mackerel, sardines and anchovies.

   Numerous tests have confirmed the beneficial effects of fish on insulin levels. It has been proven that women who consume this product lowered their blood insulin levels by 8.4% more than the group who did not eat fish at all.

2. Fiber-rich foods. These include - various types of vegetables, cereals, unsweetened fruits. When it enters the intestine, fiber swells under the influence of various biological fluids and turns into a kind of slurry, which can not only absorb various harmful components and toxins, but also regulate immunity.

3. Green tea. Of course, in limited quantities no more than two cups a day. It is in this amount that it is useful for the body and is able to influence the regulation of insulin levels in the blood. This happens due to the high content of antioxidants, as well as due to catechins. It provides a higher degree of cell sensitivity to insulin.

4. Cinnamon. You should choose exactly real cinnamon, and not its substitute - cassia, which does nothing but harm the body. Natural cinnamon is the thinnest bark of a special brown tree that grows in the tropics and is supplied to the country from there. Cinnamon also contains many amino acids that help regulate insulin.

5. Apple vinegar. It is still not recommended to use it in its pure form, but it is he who makes an excellent combination with other ingredients, belongs to the category of products that increase insulin sensitivity.

Insulin index of certain foods

The insulin index is an innovation in the science of proper nutrition and a detailed table with its exact value for various foods is still in an "open" state, is incomplete and is constantly supplemented with new data.

But for the most popular food products, all the necessary calculations have already been made and we have quite accurate information that can be used by diabetics and ordinary citizens who want to lose weight.

Knowing the insulin index of products is not enough. For the best result, it is important to consider the compatibility of products. A great option to combine vegetables with proteins and fats (vegetable salad with olive oil and a piece of poultry). Starchy foods (cereals, beans, potatoes, white rice, beets) are good to eat with leafy vegetables and oils.

Avoid combining fast carbohydrates with starchy, protein ones (sandwich or burger is one of the typical combinations). Not the best option is to mix protein foods (fish, meat, poultry) with starchy foods (that is, with traditional side dishes - white rice or mashed potatoes).

Here are a few more simple recommendations to keep in mind when planning a diet for diabetics and people suffering from prediabetes.

1. For a very long time, the thesis flourished in nutrition that such “healthy” foods with a low glycemic index, such as cottage cheese, are best consumed at night, this, in theory, should contribute to weight loss and active “night” fat burning. But with the advent of the latest research on the insulin index, the outdated postulates of nutritional science must be corrected.

   It has now become clear that cottage cheese has a very high AI and is not suitable for consumption in the afternoon for people with diabetes and those who have insulin resistance.

    

2. Foods with an insulin index above average do not go very well with fatty foods.

3. When drinking alcohol with "bad" AI, it's best to avoid high-fat snacks.

4. The first half of the day is a great time to refuel with something tasty with a high insulin index. It is best to have dinner with fish, vegetables, seafood and other "nishtyaks" with a low insulin and glycemic index, in order to exclude the possibility of sharp spikes in insulin in the evening and protect the body from gaining excess weight.

Diet to normalize cell sensitivity to insulin

In 2008, the American Diabetes Association published new dietary guidelines that identified a low-carb, normal-fat diet as the best way to eat for diabetics. From now on, no more than 40 grams of carbohydrates at one time is considered healthy and safe for diabetics: a little brown rice, 5-6 whole grain breads. At the same time, you can eat any meat - including non-lean pork or lamb, as well as dairy products with a fat content of up to 30-40%.

Scientists have proven that this diet works much better for diabetics than cutting back on portions and slightly reducing the number of carbohydrates in the diet. 95% (!) of 90 subjects on a ketogenic diet within six months were able to significantly reduce the amount of medication they take or even refuse them. And this is not to mention weight loss, normal pressure and an excellent blood test.

The ketogenic diet helps prevent the dire consequences of diabetes for the whole body. This is due to the fact that, in fact, all organs (especially the myocardium, kidneys, lungs) are more willing to use ketone bodies as fuel than glucose. This means that their energy metabolism remains consistently high. A healthy heart, no medications, normal weight - the price for all this in the form of giving up sandwiches, pastries and pasta is not so high. After all, a good piece of meat is what most diabetics have long wanted to afford.

On a ketogenic diet, high-carbohydrate foods are avoided, but many other tasty and natural foods remain. For example:

• Meat, fish, poultry.

• Eggs.

• Dairy products.

• Oils.

• Low carb vegetables. Mostly those that grow above the ground.

• Nuts, berries, mushrooms.

You can drink unlimited water, tea, coffee and other drinks without carbohydrates.

Do not eat on a keto diet:

• Sahara.

• Flours (bread and pastries, pasta), including whole grains.

• Cereals from cereals (rice, buckwheat, oats, corn).

• Vegetables with a high content of starch (potatoes, beets).

• Fruit.

These foods on a keto diet are usually not eaten at all, as even a small dose can exceed the daily carb limit.

By reducing the amount of carbohydrates in the diet below a certain level (usually 20 grams per day), the body enters a state of ketosis. Ketosis is a state when the concentration of ketones in the blood exceeds 0.5 mmol/l. Generally, you need to consume less than 20 grams of carbs per day to achieve ketosis. But this figure is different for different people.

In ketosis, most cells in the body, including the brain, feed on ketones or fatty acids rather than glucose. By reducing carbohydrates and lowering insulin, people lose weight faster. Studies show that people on a ketogenic diet have a faster metabolism, meaning they burn more calories for the same level of consumption.

Thus, a low-carb keto diet is preferable for comfortable weight loss and its long-term normalization.