Impact Of Yogurt Consumption On Insulin Sensitivity
Impact of yogurt consumption on insulin sensitivity A new study found that high dairy intake, including yogurt, reduces insulin sensitivity compared to red meat consumption in obese subjects with normal or impaired glucose tolerance. Previous epidemiologic studies associated a high consumption of red and processed meat with an increased risk of type 2 diabetes , whereas high dairy intake was associated with a reduced risk. Researchers at the University of South Australia compared in a new randomized cross-over study the impact of a diet, high in red meat and minimal dairy consumption, with a high intake of low-fat dairy (including milk, yogurt or custard) and no red meat. 47 overweight or obese men and women participated and were divided into two groups, according to a normal or impaired glucose tolerance. During 4 weeks they followed a 3 weight-stable dietary interventions. Glucose, insulin and C-peptide were measured by oral- glucose-tolerance test at the end of each diet. Reduced insulin sensitivity in obese women The results showed an increased fasting insulin level after the dairy diet, compared to the red meat diet, and as the fasting glucose did not change, the insulin sensitivity decreased. A significant correlation was observed between sex and diet: the insulin sensitivity in women was 14,7% lower after the dairy diet compared to the red meat consumption, this correlation was not found for men. Neither did the C-peptide level change according to the different diets. Continue reading >>
Greek Yogurt Nutrition: Good Or Bad?
There are many under-appreciated foods that can literally turn around our health. Sauerkraut and kimchi come to mind. Equally, there are over-appreciated, overhyped foods that most people believe are good for them. For example, the virtues of whole grains are continually publicized even though many people would be healthier without them. Where does Greek yogurt fall? Around the world, dairy is mostly recognized as an important part of a healthy, well-balanced diet. And yogurt is usually the most acclaimed dairy product of all — especially Greek yogurt, which has become more popular than ever over the past decade or so. That’s because of its thick, creamy texture plus being known to provide hard-to-get calcium in addition to high amounts of protein and several other nutrients, like B vitamins. On the other hand, dairy products, including Greek yogurt, aren’t always all they’re cracked up to be. In general, dairy can be confusing because dairy products are naturally high in saturated fat, which is typically portrayed as harmful and tied to high cholesterol levels. In fact, trusted organizations like the American Heart Association have recommend people eat mostly nonfat or low-fat dairy products, including yogurt, for decades. Think your greek yogurt is healthy? Download this guide for why it may not be. In addition, more people are concerned with added hormones, sugar, artificial additives, colors or sweeteners that are used to make most store-bought yogurts. Yet others, including those who read my articles, have heard all about the gut-friendly benefits of probiotic yogurt. So what’s the verdict when all is said and done — is Greek yogurt healthy or not? Background of Greek Yogurt Here’s a bit about how Greek yogurt is made, plus a brief history of where it Continue reading >>
What It Feels Like To Regain Your Insulin Sensitivity
Like many men, when I hit my early thirties I started to get a little fat. At my heaviest I was just a little chunky. I think that at a certain point I started to become less sensitive to the hormone insulin, which in turn led to a host of other negative health effects. I’d like to share my experience of reversing this trend. With changes to my diet and lifestyle, I regained my insulin sensitivity. The day after Halloween seems like an appropriate day to write this post — for one thing I need to fortify my own willpower so I don’t eat too much of the leftover candy. No American would have called me fat, but a European from ten years ago might have singled me out as being able to lose a few pounds (these days Europeans are almost as chubby as Americans). It was a slow kind of weight gain, evenly distributed throughout my body, so it wasn’t very noticeable. I had been lean my whole life — all the way into my late twenties, so it took a few years to actually notice that I was getting heavier (and not from muscle). I remember one moment in particular when I was sitting down and caught my reflection in the mirror. My midsection was just too wide. When I asked for the brutal truth, my wife confirmed that I could lose a few pounds. That was it — I needed to get skinnier. I thought my diet at the time was “healthful,” but in fact it was horrible. I was eating a lot of “natural” breakfast cereals with soy milk. I rarely ate meat, chicken, or fish, and got most of my protein from beans, dairy products, and nuts. I ate plenty of fruit but not very many vegetables. My metabolism was a mess. I couldn’t go two hours without having a snack. Sometimes my snacks were fruit or nuts, but other times I might eat cookies or just grab a handful of chocolate chips. I was Continue reading >>
Insulin Resistance And Greek Yogurt... Please Help!
Insulin Resistance and Greek Yogurt... Please help! If this is your first visit, be sure tocheck out the FAQ by clicking thelink above. You may have to register before you can post: click the register link above to proceed. To start viewing messages,select the forum that you want to visit from the selection below. Insulin Resistance and Greek Yogurt... Please help! Hi ladies! My name is Cynthia and I'm addicted to Greek yogurt. I usually eat the 0% plain kind by Fage or Chobani and mix a bit of honey in or agave nectar or even Truvia. My problem is, that I eat this at least 2 times per day and I really can't find any info on whether its really ok to eat or not as a person with insulin resistance and PCOS of course. I don't put gobs of honey or agave in. Maybe a teaspoon at the most. What do you girls think? Anyone in the same boat as me? Also, anyone have good(healthy) portable CHEAP snack suggestions for insulin resistance sufferers? Yes, I know that Greek yogurt isn't cheap but it is literally like my drug. I LOVE it. I would eat it with every meal if I could. In fact I might make it my entire meal every meal. Anyway I'm a broke college student and am trying to be super healthy. I'm so sick of the garbage that I've put in my body. I'm like a human twinky or something from fast and over processed food. Yuck. Oh and I don't have an oven or stove... just a microwave. LOL Yogurt is mostly protein, so it doesn't hurt you when you're IR, even if you add a little honey. Whatever little 'sugar' you add to sweeten it is balanced out by the protein, so it's a perfectly good snack to have. No worries! As for snack suggestions, I'd actually have to get out my (IR Diet) book. Apples come to mind. A handful of nuts. String cheese. Anything that's either a vegetable or mostly prote Continue reading >>
Yogurt Spiking Insulin?
I always hear of milk being notorious for spiking insulin due to the lactose content, but would plain, sugar-free yogurt produce the same insulin spike? It is my understanding that the probiotics added to yogurt feed off the lactose, but the lable still states 12g of sugar per serving. Don't worry about the sugar label on the dairy products like milk, its not the same sugar people use to spike their insulin PWO. Milk's sugar comes from lactose which compltely different. Milk has a really low GI Rating ( 20-30 ) and will not spike your insulin, neither will the yogurt as long as the sugars in it are just the lactose from milk and not any added stuff. Be careful on the yogurts that are "sugar-free." I picked up one the other day that said something like sweetened with splenda or something like that. However, when you flip it over, one of the main ingredients in it was HFCS's. That in itself will spike the hell out of your insulin levels. So, first, I would verify that. As to lactose, it does have a lower GI compared to other sugars. So, you typically would not get that much of a spike from them. t. Milk has a really low GI Rating ( 20-30 ) and will not spike your insulin, neither will the yogurt ] Yes yougurt will more or less do the same as milk, as will other dairy based product such as ice cream (even without a lot of added sugar). How much, and how 'bad' this is is another matter, especially if you add other ingredients, although adding protein should increase the insulin response further. Edit: as an aside the high insulin index of milk, yogurt etcc.. probably has as much to do with the protein content and makeup as it has to do with the 'sugar'. The fat that whey absorption is not slowed by the casein or addition of fat probably explaines why even full fat milk has Continue reading >>
What Dairy Products Cause Insulin Secretion?
The casein, being a protein will be somewhat insulinemic, but the real worry on that front is the whey, which is substantially more insulinemic. The lactose, being a sugar, is obviously also a worry. Milk (the lower fat the worse), whey protein or whey products (like ricotta) would be the worse. Fermented milk like yoghurt is better because the lactose is broken down. Cheese would have the lactose and whey removed so that would be better. Butter and cream have the lactose, whey and (most of the) casein removed so they'll be about as non-insulinemic a calorie source as you can get. Greek yoghurt (such as Fage) has the whey strained off, so that will be better than standard yoghurt. Butter/cream and insulin specifically have been discussed recently by Dr Davis. While his line of reasoning certainly applies to dairy in general, I don't think the study he cites bears out the argument that there's anything especially harmful in cream or butter, since the increase in insulin, compared to olive oil is miniscule (and it's far, far less than for casein). If one weren't trying to find a reason to explain why butter/atkins = suboptimal, I don't think any-one would be moved by the slightly more insulinemic nature of butter shown. Peter at hyperlip gives a good breakdown: long story short, butter is far less insulinemic than dairy protein and superior even to other fats. Continue reading >>
Yogurt & Insulin
Yogurt is produced by fermenting milk and is a good source of gut-friendly probiotics. Many health-conscious people include a daily dose of yogurt in their diet by mixing it with breakfast cereals, fresh fruits, nuts or flaxseeds; eating it on its own; or using plain yogurt to prepare dip and marinade. However, if you are concerned with your insulin levels, yogurt and dairy products in general may not be a good option for you. Video of the Day The nutritional value can differ from one brand to another, depending on its fat content, if it contains real sugar or artificial sugar or if it is flavored. Looking at the label on the brand of yogurt you usually buy is the best way to determine how many grams of carbohydrates and sugars are found per serving. According to the USDA National Nutrient Database, a 4-oz. individual container of nonfat, fruit-flavored yogurt contains 108 calories and 21.6 g of carbohydrates, while the same serving of nonfat yogurt sweetened with a sugar substitute contains 52 calories and 9.2 g of carbohydrates. A 4-oz. serving of low-fat plain yogurt has 71 calories and 8 g of carbohydrates. As a comparison basis, a slice of bread has approximately 15 g of carbs. Carbs and Insulin The main factor influencing your insulin levels is the amount of carbs you eat; therefore, the more yogurt you eat and the more carbohydrates and sugar your yogurt contains, the more insulin will produce your pancreas and the higher your insulin levels will be. If you typically consume your yogurt with other carbohydrate-containing foods, such as fresh or dried fruits, breakfast cereals, oatmeal, extra sugar, honey or syrup, your higher carb intake will trigger the release of more insulin from your pancreas. In addition to raising your insulin levels because of the carbs it Continue reading >>
How To Best Blunt Insulin Response From Eating A High Sugary Carb Snack?
How to best blunt insulin response from eating a high sugary carb snack? Location: Los Angeles, California, United States How to best blunt insulin response from eating a high sugary carb snack? Say I eat a clif bar or a small piece of chocolate cake, what should I follow up or eat after in order to make sure my blood sugar levels don't skyrocket? I was thinking pairing the above mentioned with a serving of protein and some fats? I'm really just trying to maintain stable blood sugar levels so as to avoid the crash and the hunger thereafter. Example: 1 clif bar, 1 cup greek yogurt topped with coconut oil (1tbsp) 1 piece cake, 1 cup cottage cheese with peanut butter (1tbsp) Would be interested in hearing others' thoughts. Eating something high in fat is a good way to halt the insulin spike, such as the things you listed. Couple spoonfuls or organic coconut oil should do the trick Fats and fibre will blunt the insulin response. Protein not necessarily because it's insulinogenic itself. Dairy such as yoghurt and cottage cheese is also insulinogenic, even more so when it's low fat. Are you sure you are insulin sensitive and not blood sugar sensitive? Do you have the same reactions if you only have a scoop of whey? Personally I seem to be more sensitive to blood sugar swings than to insulin. Another 'trick' to blunt insulin and blood sugar swings is to always have small frequent meals. This way you'll never be in a fastest state, which is when differences will be most profound. Last edited by Mrpb; 10-26-2014 at 10:39 PM. OP has confused me, what does insulin sensitive mean? Is that a medical diagnosis? Should you be asking your doctor this question? Well-being should always be bodybuilding's major focus. - Steve Reeves Plan your moves and have confidence in your plans - Bil Continue reading >>
Insulin: An Undeserved Bad Reputation, Part 3…mooooo!!!!
This article represents part 3 of a series on how insulin has been unfairly demonized by many in the nutrition field. If you have yet to read the first few parts, you can read Part 1 here, and you can read Part 2 here. In this article, I will discuss how dairy products are among the most insulinemic foods out there, yet do not promote fat or weight gain, which pokes holes in the hypothesis that carbohydrates drive fat accumulation through insulin secretion. Dairy Products Are Insulinemic Yet Don't Promote Weight Gain One of the premises of individuals like Gary Taubes is that carbohydrates stimulate fat accumulation by stimulating insulin secretion. I've already shown how this premise is flawed in the last two parts of my series. Namely, I showed how protein also stimulates insulin secretion (sometimes as much as carbohydrate) yet does not promote weight or fat gain. I also showed how the drug exenatide restores rapid-phase insulin secretion in diabetics yet promotes weight loss. If the carbohydrate/insulin hypothesis were true, then we would predict that foods that are extremely insulinemic would be uniquely fat promoting. What many people do not realize is that dairy foods are among the most insulinemic foods out there. In fact, they create much greater insulinemic responses than you would expect based on their carbohydrate content. Not only that, but lactose, the primary carbohydrate in dairy foods, is actually low glycemic and produces slow rises in blood sugar (lactose has a glycemic index of 46 compared to white bread which is 100). In fact, the glycemic index of many dairy products is quite low, with full-fat milk at 39, skim milk at 37, ice cream at 51, and fruit yogurt at 41. Despite the low blood sugar responses, dairy products create very large insulin respon Continue reading >>
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- International Textbook of Diabetes Mellitus, 4th Ed., Excerpt #59: Mechanisms of insulin signal transduction Part 3 of 8
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The Insulin Index Is Better For Managing Your Blood Sugar
The Insulin Index is better for managing your blood sugar that the Glycemic Index. It is more recent than the Glycemic Index, which dates from the publication of “Glycemic index of foods” in 1981. The first publication of the Insulin Index came in 1997 with “The insulin index of foods.” The insulin index is broader than the Glycemic Index, which shows only the effect of carbohydrates on our blood sugar. The Insulin Index takes into account not just carbohydrate but also of all the dietary factors and their interactions that influence insulin demand. Most of the current research on the Glycemic Index and essentially all of it on the Insulin Index comes from Dr. Jennie Brand-Miller and her laboratories in Australia. Among her other titles, she is a professor of molecular biosciences and director of the Sydney University Glycemic Index Research Service. I’ve known her for more than 20 years, and we wrote my first book, What Makes My Blood Glucose Go Up…and Down? together. Dr. Brand-Miller and Me International Diabetes Federation Convention, Busan, Korea The original article that I published back in 2003 on the Insulin Index included only 38 foods that Dr. Brand-Miller and her colleagues studied then. Yet few of my older articles generated more interest than this limited study. The most interesting finding of that early study, published in a 1997 issue of The American Journal of Clinical Nutrition, was that foods rich in protein and baked foods rich in fat and refined carbohydrates elicited “insulin responses that were disproportionately higher than their glycemic responses.” Now 18 years later, the Insulin Index includes 120 foods in 1000 kJ servings. This study confirms that the Insulin Index of these foods eaten alone and in mixed meals better predicts th Continue reading >>
Learn How Lauren Increased Her Insulin Sensitivity By 314% In 7 Days
Meet Lauren. Diagnosed with type 1 diabetes at the age of 7, Lauren has been living with diabetes for 15 years. Over the past few years, Lauren has noticed that despite valiant attempts at controlling blood glucose, she was growing increasingly lethargic from her active lifestyle. An active yogi, yoga teacher, personal trainer, boot camp instructor and sport enthusiast, on a daily basis Lauren moves more than the average cat. On an average week, Lauren performs a minimum of 6 workouts, split between 3 high intensity interval training (HIIT) strength workouts and 3 cardiovascular workouts. She practices either power yoga or restorative yoga on a daily basis. I had the pleasure of working with Lauren at the Conquering Diabetes Retreat in the middle of September 2015, and was able to learn from her situation and guide her towards improved insulin sensitivity and improved blood glucose control. Why did Lauren come to the retreat? Because she wanted to learn more about living a fully raw vegan diet, for improved diabetes health. While before the retreat I had pretty good control of my blood glucose, my joints were inflamed, I was lethargic from constantly working out, and I would often experience high blood glucose in the middle of the night after satisfying my cravings for chocolate. Seriously, my after dinner cravings were out of control. Like many people living with diabetes, Lauren’s sweet tooth created trouble, and signaled to her that some element of her nutrition regimen needed adjusting. Before the Conquering Diabetes Retreat Problems Variable blood glucose, lethargy, poor digestion, intense chocolate cravings. What Foods Did Lauren Eat? For breakfast, Lauren usually drank a green juice with eggs, whole grain bread and an avocado. For lunch she usually ate tuna fis Continue reading >>
5 Surprising Foods That Have Little Impact On Blood Sugar
What is the most important information I should know about TREMFYA®? TREMFYA® may cause serious side effects, including infections. TREMFYA® is a prescription medicine that may lower the ability of your immune system to fight infections and may increase your risk of infections. Your healthcare provider should check you for infections and tuberculosis (TB) before starting treatment with TREMFYA® and may treat you for TB before you begin treatment with TREMFYA® if you have a history of TB or have active TB. Your healthcare provider should watch you closely for signs and symptoms of TB during and after treatment with TREMFYA®. Tell your healthcare provider right away if you have an infection or have symptoms of an infection, including: warm, red, or painful skin or sores on your body different from your psoriasis diarrhea or stomach pain shortness of breath have any of the conditions or symptoms listed in the section “What is the most important information I should know about TREMFYA®?” have recently received or are scheduled to receive an immunization (vaccine). You should avoid receiving live vaccines during treatment with TREMFYA®. Tell your healthcare provider about all the medicines you take, including prescription and over-the-counter medicines, vitamins, and herbal supplements. What are the possible side effects of TREMFYA®? TREMFYA® may cause serious side effects. See “What is the most important information I should know about TREMFYA®?” The most common side effects of TREMFYA® include: upper respiratory infections, headache, injection site reactions, joint pain (arthralgia), diarrhea, stomach flu (gastroenteritis), fungal skin infections, and herpes simplex infections. These are not all the possible side effects of TREMFYA®. Call your doctor f Continue reading >>
Dairy Foods And Dairy Proteins In The Management Of Type 2 Diabetes: A Systematic Review Of The Clinical Evidence1,2
The PubMed database was used to search for relevant medical subject headings and general terms for the study population, exposures, and specific outcomes. Human milk and type 1 diabetes were excluded from the search. Initial searches were restricted to the data fields of title and abstract. Specific terms included in searches for the target population included the following: Type 2 diabetes, diabetes, diabetes mellitus, diabetic, noninsulin-dependent, and NIDDM. The following terms were used for for interventions: milk, dairy, kefir, yogurt, doogh, cheese, butter, whey, and casein. We used the following terms for outcomes: glucose, glycemic, glycemia/glycaemia, insulin, insulinemia/insulinaemia, and insulinemic. Database searches yielded a total of 2333 seemingly relevant publications. Titles and abstracts of these studies were screened down to 165 potential studies for further evaluation with the use of the inclusion and exclusion criteria. After further review, 22 studies from the database searches met the full eligibility criteria, and another 6 studies were harvested from the reference pages of eligible studies. These 28 studies were then divided into 12 publications on dairy foods (i.e., milk, cheese, and yogurt/doogh) and 16 publications on dairy proteins (i.e., whey and casein). Clinical Studies of Dairy Foods (Milk, Yogurt, and Cheese) in Subjects with T2DM A large amount of the early work investigating the effects of high-protein dairy foods (i.e., milk, cheese, and yogurt) on insulin and glucose responses was pioneered by Gannon and Nuttall. These researchers have tested the effects of cottage cheese containing 25 g of protein against several other lean protein sources (i.e., turkey, lean beef, gelatin, egg white, fish, and soy) on glycemic responses to snack Continue reading >>
- Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials
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Does High Fat Dairy Raise Insulin Levels?
High insulin levels are usually the result of an excessive carbohydrate intake from pasta, breads, sweetened beverages or desserts. The glycemic index of foods, which measures their ability to raise your blood sugar levels, is usually proportional to their insulin index, or their ability to make your pancreas secrete insulin. Although the glycemic index of dairy products is low compared to other carbohydrate-containing foods, it has a disproportionately high insulin index, according to a study published in 2005 in the "British Journal of Nutrition." The protein content of dairy, more than its fat content, seems to influence how much your insulin levels will raise after eating. Whole Milk Vs. Skim Milk In a controlled study, researchers gave volunteers either a glass of skim milk or whole milk on different occasions and measured the increase in their blood sugar and blood insulin levels, as published in 2005 in the "British Journal of Nutrition." The results show that both skim and full-fat milk elicited similar responses in the blood sugar and insulin levels of healthy participants. Although a glass of milk, independently of its fat content, contains an average of 12 grams of carbohydrates, while a slice of white bread has about 15 grams of carbohydrates, the insulin index of skim and full-fat milk is just as high as that of white bread. Milk Protein Researchers studying the high insulin index of milk believe that the types of protein found in milk, either casein, whey or both, stimulate the production of insulin from the pancreas. The protein content of both skim and full-fat milk is similar, which explains why they both have the same ability to raise your insulin levels. Although more studies are needed, this theory suggests that other protein-containing dairy product Continue reading >>
The Nutrition Debate #108: “you’re Eating Too Much Dairy”
This link from Janet (JEY100), a helpful member on a popular Active Low-Carber Forumled me to a popular new blogger named Kris Gunnars and his blog Authority Nutrition. The link was to his "Top 15 Reasons You Are Not Losing Weight on a Low-Carb Diet." Reason #7 was “You’re Eating Too Much Dairy.” This is what Kris said (emphasis mine): “Another low-carb food that can cause problems for some people is dairy. Some dairy products, despite being low in carbs, are still pretty high in protein. Protein, like carbs, can raise insulin levels, which drives energy into storage. The amino acid composition in dairy protein makes it very potent at spiking insulin. In fact, dairy proteins can spike insulin as much as white bread (7, 8). Even though you may seem to tolerate dairy products just fine, eating them often and spiking insulin can be detrimental to the metabolic adaptation that needs to take place in order to reap the full benefits of low-carb diets. In this case, avoid milk, cut back on the cheese, yogurt and cream. Butter is fine as it is very low in protein and lactose and therefore won’t spike insulin. Bottom Line: The amino acid composition in dairy proteins makes them spike insulin fairly effectively. Try eliminating all dairy except butter.” The low-carber forum blogger also provided a link to Mark Sisson’s Mark's Daily Apple with his "17 Reasons You're Not Losing Weight" of which #17 is “You’re Eating Too Much Dairy.” His text is provided below (again, emphasis added by me): “Some people just react poorly to dairy. We see this time and time again listed in the forums; dairy just seems to cause major stalls in fat loss for a good number of folks. There are a couple speculative reasons for this. One, folks coming from a strict paleo background may Continue reading >>
