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List Of Foods That Do Not Cause Insulin Release

Nature's Best Sugar Blockers

Nature's Best Sugar Blockers

You may have heard that whole grain products are high in fiber. However, the starch in grains quickly turns to sugar and overwhelms any blood sugar-blocking effect the fiber might have. Of course, all fruits and vegetables contain sugar; that's what makes them carbohydrates. Nevertheless, most contain proportionately more soluble fiber than sugar, so they don't raise blood sugar as much as grain products and other refined carbohydrates do. Keeping blood sugar steady is an important tool for preventing insulin spikes, which can lock fat into your cells and prevent it from being used for energy. The substance in our diet that's most responsible for these blood sugar surges is starch. But the good news is you can blunt the blood sugar-raising effects by taking advantage of natural substances in foods—like fiber in fruits and veggies—that slow carbohydrate digestion and entry into the bloodstream. You can tell which fruits and vegetables have the best balance of fiber to sugar by looking at their glycemic loads (Not sure what that means? See Glycemic Impact 101.). All of the carbohydrates that have been associated with increased risk of obesity or diabetes have glycemic loads greater than 100. On the other hand, fruits and vegetables with glycemic loads less than 100 have been associated with reduced risk. Thus, you should avoid fruits or vegetables with glycemic loads higher than 100, even though they contain soluble fiber. Fruits and vegetables whose glycemic loads are between 50 and 100 are themselves acceptable to eat, but they release enough glucose to nullify their usefulness as sugar blockers. The best fruit and vegetable sugar blockers are those with glycemic loads less than 50. It takes about 10 grams of fiber to reduce the after-meal blood sugar surge from a s Continue reading >>

The Insulin Response (video)

The Insulin Response (video)

(YouTube link: This video is part of the interview I did for Open Water Source, but most of what I talk about will interest non-swimmers and non-athletes. (See the rest of the videos in this series.) Transcript Open Water Source: In simple terms, can you describe the insulin response? Peter Attia, MD: Sure. Insulin is a hormone secreted by an organ in our body called the pancreas. It’s the only organ that can secrete this hormone. The pancreas sits in an area called our retroperitoneum. It’s behind our stomach. This is probably the most important hormone when it comes to how we digest food, take food into ourselves, and how we regulate fat. When you eat something, it will stimulate insulin to varying degrees, depending on what’s in it. Carbohydrates stimulate insulin more than any other food. And even within carbohydrates, there are different amounts of insulin stimulus that result form it, depending on the simplicity of them. Proteins also stimulate insulin, but to a much lesser degree. And fat doesn’t stimulate insulin at all. So, here’s how it works. Let’s say you take a bite of your Corn Flakes. Those Corn Flakes get into your stomach. As it exits your stomach, it enters the first part of your bowel called the duodenum. And all of a sudden, it starts to get translocated and it starts to get absorbed into your bloodstream. So now, we have to get it into the cells of your body. That’s where you need that glucose. How does it get there? Well, that’s how insulin enters the equation. As sugar levels in your blood… And I’m going to use the word “sugar” and “glucose” interchangeably. I apologize for that. Glucose is a very specific type of sugar, and most people, when they hear the term “sugar” they think about table sugar. If I’m ever ref Continue reading >>

25 Foods That Make You Hungrier

25 Foods That Make You Hungrier

You know those days when your inbox feels like a confetti-filled piñata exploded in it and you can’t keep up? A not-so-fun explosion to deal with, eh? We’re with ya. And that’s exactly what happens to your blood sugar levels when you eat one of these nutrition landmines when you’re hungry. Eat one of these bad boys, and your blood sugar will spike like a skyrocket in flight. So, read on and then ditch these unwholesome foods that do more harm than good. And for some smarter choices, find out about these 20 Healthy Snacks That Fill You Up! It all goes back to when we were tiny babies. “Humans are programmed to have an opioid (opiate-like) response to a protein found in milk (casein) so that infants will continue their desire to consume adequate amounts of their mother's milk,” explains Julieanna Hever, MS, RD, CPT, a plant-based dietitian and author of The Vegiterranean Diet and The Complete Idiot's Guide to Plant-Based Nutrition. “Cheese, which is a concentrated form of milk, also induces this effect. These protein compounds, called casomorphins, combined with the high amount of fat and salt are what is responsible for the popular obsession with cheese. Thus, the more you have, the more you crave—as devised by nature.” Need more info? Learn more about the health benefits of giving up dairy. “Although juicing and juice cleanses are highly popular right now, the process used to make juice strips the most filling nutrient – fiber – from the sugary liquid,” explains Janel Funk, MS RD LDN. “This leaves you with a calorie-containing beverage that spikes your blood sugar, leading to a crash that leaves you hungrier. Studies have shown that our bodies aren't any more satiated with the calories in juice as opposed to those from food, so stick with wa Continue reading >>

Human Growth Hormone And Insulin Are Friends

Human Growth Hormone And Insulin Are Friends

Hormone balance, and the cycle by which our hormones are regulated, is very complicated. That’s why we have doctors who specialize in endocrinology. This article is intended as a basic explanation of the function of a few hormones and their interactions within the human body, as well as how nutrition/exercise affect their production and utilization. That said, hormone manipulation through diet and exercise does NOT account for a great deal of your results – you should focus on getting better at exercise, eating enough, and recovering properly before you lose sleep over whether or not you have optimal HGH or insulin levels. Insulin vs. HGH I’ll get down to brass tacks and make myself clear: insulin and growth hormone play antagonist roles against one another. When one is elevated, the other will be low. That does not, however, mean that their functions are all that dissimilar; they’re both responsible for growth in different ways and looking at them as synergists is much more productive. We want to find a way to make the best of insulin’s ability to pull nutrients into cells, but we also want to elicit the muscular, skeletal and neurological growth that (as the name implies) growth hormone is responsible for. Intraday nutrient cycling is the best way to do this. Understanding why is complicated as all heck, but we’ve tried to make it easy to digest (Get it? Digest? Haha?) Before we continue, I am going to ask that you take a look at our articles on insulin and leptin, as well as the sleep tutorial. They’ll help you understand some of the terms in this section and get a better idea of what’s really going on behind the scenes. Growth Hormone and IGF-1 Growth Hormone (GH) is a hormone responsible for cellular growth in the human body. Throughout the day, GH Continue reading >>

The Insulin Index Is Better For Managing Your Blood Sugar

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 >>

Reader Response: Insulin Index

Reader Response: Insulin Index

Reader Pete asked for some thoughts on the “Insulin Index,” a measurement chart similar to the glycemic index. While the glycemic index calculates the relative blood sugar rise induced by given foods, the insulin index evaluates the insulin response generated by 38 different foods. The insulin index, which first made its appearance in a 1997 American Journal of Clinical Nutrition article, was primarily the creation of Susanne Holt, a graduate student at the time and now a doctor. Interestingly, Holt, her supervisory co-authors, or other researchers haven’t chosen to conduct further research to update the “preliminary” results of their insulin index study since its creation eleven years ago now. While Holt and her co-authors found a high correlation between glycemic index and insulin index measurements, they stumbled upon an intriguing exception. High protein, virtually no-carb foods like meat and eggs, while low on the glycemic index, measured high on the insulin index. In other words, while the meat and eggs didn’t cause a spike in blood sugar the way most carbohydrates do, they did result in an unexpectedly significant rise in insulin. (Baked goods, with their high levels of refined carbs, elicited a very high rise in insulin as well. Of course, this comes as less of a surprise.) Obviously, the index has some eyebrow-raising potential, especially in those of us who choose a high protein diet. But there’s more to the story here. First off, let’s remember that the protein-rich foods didn’t result in the physical stress of blood sugar spikes. But what about that rise in insulin? Why? Should I be concerned about that omelet I ate for breakfast? Insulin, in and of itself, is a good and necessary thing. It promotes the storage of nutrients after all. In ou Continue reading >>

Should We Eat Based On Food Indexes?

Should We Eat Based On Food Indexes?

A short while ago, I did a post on insulin and body fat (Insulin, Body Fat and You). As I pointed out in that post, among insulin’s many roles is that it serves as a pro-storage hormone that promotes the formation of new tissue. Whenever you eat foods that provokes a substantial insulin release from your pancreas, your body is signaled to build either fat, muscle or both. Obviously, the more structured resistance training you follow and the better you time your insulin spikes, the better able you are to use insulin’s mass building effects for muscle growth and not fat. Sadly, the common eating pattern in North America is to eat insulin producing foods without much foresight, which is part of the reason we battle the bulge. Wild swings in insulin also tend to provoke increased hunger, which is not good if you are trying to control intake and by extension, body weight. I think it goes without saying that teaching people how to avoid crazy swings in insulin is a good thing. In the 1980’s, David Jenkins from The University of Toronto, was the first to quantify how quickly food is digested and raises blood sugar. His system became known as the glycemic index (GI). The creation of the glycemic index was a quantum leap forward in highlighting how seemingly similar foods can have wildly different biochemical properties in our bodies. In fact, the GI was such a popular and powerful idea that it spawned an entire series of diet books and programs, books that still can be found in bookstores today. Unfortunately, subsequent research has shown us that are several major problems with basing food choices solely off the glycemic index. One of the major problems is that the glycemic index was derived studying foods in isolation. In reality, we typically eat mix-meals which throws Continue reading >>

12 Simple Tips To Prevent Blood Sugar Spikes

12 Simple Tips To Prevent Blood Sugar Spikes

Blood sugar spikes occur when your blood sugar rises and then falls sharply after you eat. In the short term, they can cause lethargy and hunger. Over time, your body may not be able to lower blood sugar effectively, which can lead to type 2 diabetes. Diabetes is a rising health problem. In fact, 29 million Americans have diabetes, and 25% of them don't even know they have it (1). Blood sugar spikes can also cause your blood vessels to harden and narrow, which can lead to a heart attack or stroke. This article looks at 12 simple things you can do to prevent blood sugar spikes. Carbohydrates (carbs) are what cause blood sugar to rise. When you eat carbs, they are broken down into simple sugars. Those sugars then enter the bloodstream. As your blood sugar levels rise, your pancreas releases a hormone called insulin, which prompts your cells to absorb sugar from the blood. This causes your blood sugar levels to drop. Many studies have shown that consuming a low-carb diet can help prevent blood sugar spikes (2, 3, 4, 5). Low-carb diets also have the added benefit of aiding weight loss, which can also reduce blood sugar spikes (6, 7, 8, 9). There are lots of ways to reduce your carb intake, including counting carbs. Here's a guide on how to do it. A low-carb diet can help prevent blood sugar spikes and aid weight loss. Counting carbs can also help. Refined carbs, otherwise known as processed carbs, are sugars or refined grains. Some common sources of refined carbs are table sugar, white bread, white rice, soda, candy, breakfast cereals and desserts. Refined carbs have been stripped of almost all nutrients, vitamins, minerals and fiber. Refined carbs are said to have a high glycemic index because they are very easily and quickly digested by the body. This leads to blood sugar Continue reading >>

Carbohydrates And Blood Sugar

Carbohydrates And Blood Sugar

When people eat a food containing carbohydrates, the digestive system breaks down the digestible ones into sugar, which enters the blood. As blood sugar levels rise, the pancreas produces insulin, a hormone that prompts cells to absorb blood sugar for energy or storage. As cells absorb blood sugar, levels in the bloodstream begin to fall. When this happens, the pancreas start making glucagon, a hormone that signals the liver to start releasing stored sugar. This interplay of insulin and glucagon ensure that cells throughout the body, and especially in the brain, have a steady supply of blood sugar. Carbohydrate metabolism is important in the development of type 2 diabetes, which occurs when the body can’t make enough insulin or can’t properly use the insulin it makes. Type 2 diabetes usually develops gradually over a number of years, beginning when muscle and other cells stop responding to insulin. This condition, known as insulin resistance, causes blood sugar and insulin levels to stay high long after eating. Over time, the heavy demands made on the insulin-making cells wears them out, and insulin production eventually stops. Glycemic index In the past, carbohydrates were commonly classified as being either “simple” or “complex,” and described as follows: Simple carbohydrates: These carbohydrates are composed of sugars (such as fructose and glucose) which have simple chemical structures composed of only one sugar (monosaccharides) or two sugars (disaccharides). Simple carbohydrates are easily and quickly utilized for energy by the body because of their simple chemical structure, often leading to a faster rise in blood sugar and insulin secretion from the pancreas – which can have negative health effects. Complex carbohydrates: These carbohydrates have mo Continue reading >>

Foods That Don’t Raise Blood Sugar

Foods That Don’t Raise Blood Sugar

When you know about all the right foods that don’t raise your blood sugar—it can actually become very easy to keep your blood sugars in check. Certain foods will make your blood sugar go up quite rapidly. Also known as high-glycemic foods, these foods include sweets like candy, cakes, muffins, cupcakes, doughnuts, crackers, chips, French fries, pizza dough, wraps, white bread, white pasta, croissants, white rice, sugar, fruit juices like orange juice and apple juice, sweets, cookies, syrup, hamburger buns, rolls, bagels, oatmeal, corn, quinoa, couscous, macaroni and cheese, fettuccini, spaghetti, soda, and honey. You'll want to steer clear of those foods, so that your blood sugar levels stay nice and balanced. Once you add in more foods that don't raise your blood sugar, you won't miss those foods. Here is a list of foods that don't raise blood sugar. This is a list of diabetic-safe foods that are both healthy and delicious. Vegetables Artichoke hearts, Asparagus, Bamboo Shoots, Bean sprouts, Beets, Brussel sprouts, Broccoli, Cabbage, Carrots, Cauliflower, Celery, Cucumber, Eggplant, Greens (collard, kale, mustard, turnip), Hearts of palm, Kohlrabi, Leeks, Mushrooms, Okra (not fried), Onions, Peppers (red, orange, yellow, green), Radishes, Rutabaga, Salad greens, Squash (summer, crookneck, spaghetti, zucchini), Sugar snap peas, Swiss chard, Turnips, and Water chestnuts. Proteins Greek yogurt, Cottage cheese, Eggs, Beef (steak, ground), Pork (chops, loin, ham), Chicken (breast, thigh), Turkey (breast, thigh), Fish (Tuna, halibut, Salmon, tilapia), Shrimp, Canadian bacon, Nuts (peanuts, almonds, cashews), Edamame (soybean), Tofu, and Low-carb protein powders. Fats Avocado, Almonds, Chia seeds, Vegetable Oil, Olive Oil, Flax seeds, Peanut butter (no sugar added), Cocon Continue reading >>

How Many Factors Actually Affect Blood Glucose?

How Many Factors Actually Affect Blood Glucose?

A printable, colorful PDF version of this article can be found here. twitter summary: Adam identifies at least 22 things that affect blood glucose, including food, medication, activity, biological, & environmental factors. short summary: As patients, we tend to blame ourselves for out of range blood sugars – after all, the equation to “good diabetes management” is supposedly simple (eating, exercise, medication). But have you ever done everything right and still had a glucose that was too high or too low? In this article, I look into the wide variety of things that can actually affect blood glucose - at least 22! – including food, medication, activity, and both biological and environmental factors. The bottom line is that diabetes is very complicated, and for even the most educated and diligent patients, it’s nearly impossible to keep track of everything that affects blood glucose. So when you see an out-of-range glucose value, don’t judge yourself – use it as information to make better decisions. As a patient, I always fall into the trap of thinking I’m at fault for out of range blood sugars. By taking my medication, monitoring my blood glucose, watching what I eat, and exercising, I would like to have perfect in-range values all the time. But after 13 years of type 1 diabetes, I’ve learned it’s just not that simple. There are all kinds of factors that affect blood glucose, many of which are impossible to control, remember, or even account for. Based on personal experience, conversations with experts, and scientific research, here’s a non-exhaustive list of 22 factors that can affect blood glucose. They are separated into five areas – Food, Medication, Activity, Biological factors, and Environmental factors. I’ve provided arrows to show the ge Continue reading >>

Insulin And Insulin Resistance

Insulin And Insulin Resistance

Go to: Abstract As obesity and diabetes reach epidemic proportions in the developed world, the role of insulin resistance and its consequences are gaining prominence. Understanding the role of insulin in wide-ranging physiological processes and the influences on its synthesis and secretion, alongside its actions from the molecular to the whole body level, has significant implications for much chronic disease seen in Westernised populations today. This review provides an overview of insulin, its history, structure, synthesis, secretion, actions and interactions followed by a discussion of insulin resistance and its associated clinical manifestations. Specific areas of focus include the actions of insulin and manifestations of insulin resistance in specific organs and tissues, physiological, environmental and pharmacological influences on insulin action and insulin resistance as well as clinical syndromes associated with insulin resistance. Clinical and functional measures of insulin resistance are also covered. Despite our incomplete understanding of the compl Continue reading >>

The Latest Food Insulin Index Data

The Latest Food Insulin Index Data

Understanding the factors that our requirement for insulin is critical to good managing and avoiding diabetes and maintaining good metabolic health. Living with someone who has Type 1 Diabetes for fifteen years I’ve gained an intimate understanding of how different foods will take your blood glucose levels on a wild ride. In this article, I will share my insights from the latest food insulin index data and how we can apply it to optimise our insulin and blood glucose response to the food we eat. Since she was ten, my wife Monica’s had to manually manage her blood sugars as they swing up with food and then drop again when she injects insulin. High blood glucose levels make her feel “yucky”. Plummeting blood glucose levels due to the mega doses of insulin don’t feel good either. Low blood glucose levels drive you to eat until you feel good again. This wild blood glucose roller coaster ride leaves you exhausted. If you have diabetes, you are likely familiar with this feeling. The dietary advice she received over the past three decades living with Type 1 has been sketchy at best. When she was first diagnosed, Monica tells the story of being made to eat so much high carb food that she hid it in the pot plants in her hospital room. When we decided we wanted to have kids, we found a great doctor who helped us to understand how to match insulin with carbs, but moderating the input of carbohydrate that necessitates insulin was never mentioned by physicians, endocrinologists or diabetes educators. Then in early 2014, I came across Jason Fung’s Aetiology of Obesity series on YouTube where he discussed the food insulin index research that had been carried out at the University of Sydney which seemed to provide more insight into our insulin response to food. I hoped that Continue reading >>

Low-carb Theory Regarding Meat/insulin Is Flawed

Low-carb Theory Regarding Meat/insulin Is Flawed

Due to rising obesity and insulin resistance rates, low-carb and Paleo diets have become a popular approach to the growing population of overweight Americans. As stated by Dr. John McDougall, "Advocates of high-protein diets explain the reason people are fat is not because of the fat they eat, but because of hyperinsulinism and insulin resistance. Insulin encourages fat cells to store fat and prevents the release of fat from these cells. Therefore, high levels of insulin, known as hyperinsulinism, would be expected to promote obesity." One high-protein, low-carb website, emphasizes that carbohydrates are the "root of all evil" when it comes to weight loss and health. Consequently, the majority of calories from a low-carb diet come from meat, which contains protein and fat, but no carbs. Although carbs do make our insulin levels go up, Dr. Micheal Greger points out in the video above that scientists have known for over a half century that protein makes it go up as well. An "Insulin Index of Foods" was published in 1997 which listed 38 foods that produced higher insulin levels. This study and subsequent studies showed that any type of meat (beef, chicken, and pork) produced substantial insulin secretion. "In fact meat protein causes as much insulin release as pure sugar." Meat raised insulin levels higher than a large apple, a cup of oatmeal, a cup and a half of white flour pasta. Below we've highlighted a few points from the Insulin Index: "Some of the protein-rich foods (beef, cheese, eggs) had larger insulin responses per gram than did many of the foods consisting predominately of carbohydrate." "Carbohydrate is not the only stimulus for insulin secretion." Protein-rich foods can also stimulate insulin secretion without increasing blood glucose concentrations. "A low-f Continue reading >>

Thirteen Foods That Won't Raise Blood Glucose

Thirteen Foods That Won't Raise Blood Glucose

By Christine Case-Lo and Ana Gotter Article last reviewed by Wed 8 March 2017. Visit our Nutrition / Diet category page for the latest news on this subject, or sign up to our newsletter to receive the latest updates on Nutrition / Diet. All references are available in the References tab. Continue reading >>

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