What Is An Insulin Spike

Do Artificial Sweeteners Spike Insulin?

Protein can cause a spike in Insulin, but not aspartame[6]. Furthermore, consuming aspartame with or without carbohydrates resulted in aspartame not contributing to an insulin spike[7]. Diabetics were found to have no spike in insulin after ingesting nonnutritive sweeteners[8]. Swishing a solution in the mouth had no effect[9] About the only study suggesting sweeteners could spike insulin was found in vitro rat pancreatic cells when coupled with glucose and done with direction transfusion (instead of ingested orally)[10] the data from extensive in vivo studies in human subjects show that low-energy sweeteners do not have any of the adverse effects predicted by in vitro, in situ or knockout studies in animals. [11] Continue reading >>

If White Rice Is Linked To Diabetes, What About China?

“The fact the cohorts used to determine this study’s conclusions (BMJ published meta analysis) failed to consider incredibly relevant diabetes confounders like family history of diabetes, socioeconomic status, and dietary consumption patterns, including the dietary consumption of other categories of refined grains, makes quantifying the effect on diabetes development due to white rice consumption from this data set impossible. And yet it was published in the BMJ?” At the end of the press release it says this: “In an accompanying editorial, Dr Bruce Neal from the University of Sydney suggests that more, bigger studies are needed to substantiate the research hypothesis that white rice increases the chances of getting type 2 diabetes.” But then the title says: “White Rice Increases Risk of Type 2 Diabetes” Im understandably upset at this. Continue reading >>

Grab Wine, Not Beer, For Summer Weight Loss

Lazy days at the beach, coolers stocked with wine and beer, shorts, and swimsuits is all you need for the perfect summer vacation. There is only one problem – extra pounds around your belly, hips and thighs that you have been trying to shed for months. Trimming the fat spots is not an easy task but you may be sabotaging your goals without even knowing it. Alcohol is often on the list of banned diet items because it’s empty calories. However, not drinking is not a realistic goal. Understating that the problem is not the calories but the insulin will help, Dr. Charles Nguyen, medical director at the Lorphen Medical Weight Loss Clinic in Riverside, California, says. This is where the simple riles comes in: When reaching for the cooler, choose wine, not beer. Insulin Every time you eat or drink, your body starts to produce insulin, which helps control blood sugar levels by signaling the liver as well as the muscle and fat cells to take in glucose from the blood. “The body does not like to have a lot of sugar but the muscles don’t have enough room for it,” he adds. “The extra is going to get stored in your fat cells, which is like the body’s dumping ground.” They can get an unlimited amount of sugar, he says, causing you to gain weight. In general, Dr. Nguyen adds, if you eat vegetables before your main meal, you will reduce the insulin increase by 50 percent. “Anytime you can minimize the spike, you can minimize weight gain,” he adds. Carbs Certain carbohydrates cause your body’s insulin level to rise. These include anything made of grains – such as beer. “We look at a lot of things when we try to lose weight but we rarely pay attention to the Glycemic Load of foods,” Dr. Nguyen says. Glycemic index and glycemic load are important if you want to Continue reading >>

Insulin Price Spike Leaves Diabetes Patients In Crisis

A massive spike in insulin prices is causing a health crisis for millions of diabetes patients who depend on the lifesaving drug, doctors say. Tens of thousands of medical professionals are engaged in an intricate therapeutic ballet performed to protect the health, limbs, and lives of the almost 30 million people in the U.S. suffering from diabetes. But their efforts have been dramatically complicated by the soaring increase in the cost of insulin. They find themselves balancing the cost of the essential medication and their patients' ability to pay. "The manipulation of insulin cost is a medical crisis in Montana and everywhere else in this country," said Dr. Justen Rudolph, a diabetes specialist at St. Vincent Healthcare in Billings. "My patients having trouble with their insulin availability range from teenagers to a 90-year-old man, and there's not a day that goes by when I'm not talking to a patient about the cost of their insulin. "Precision is needed to ensure the patient is getting the best type of insulin for their specific condition, in the right doses, at the right time, to achieve the greatest benefit," said Dr. Irl Hirsch, professor of medicine in the Division of Metabolism, Endocrinology and Nutrition at the University of Washington in Seattle. State statistics and those of the American Diabetes Association show that 65,000 to 70,000 people have been diagnosed with diabetes in Montana, and another approximately 26,000 are believed to have the disease but have not been officially diagnosed. From 2011 to 2013 the wholesale price of insulin went up by as much as 62 percent. From 2013 to 2015 the price jumped again, from a low of 33 percent to as much as 107 percent, said Dr. Mayer Davidson, professor of medicine at the Charles R. Drew University of Medicine a Continue reading >>

Common Causes Of Blood Sugar Spikes

Because you have diabetes, you know it’s a must to keep your blood sugar levels under control. But do you know what makes them spike? Check this list of common culprits, plus ways to help you stay healthy and feel great. 1. Your Diet Watch what you eat, since that's one of the most important things you can do to control your blood sugar, also called glucose. That’s because of the impact that carbohydrates -- the sugars and starches in foods -- can have. It’s fine to eat them in moderation. But choices that have too many carbs can cause your blood sugar to soar -- white rice and pasta, and highly processed or fried foods are examples. Some fruits are high in sugar, such as bananas. It’s OK to have fruit, just not too much. Choose good carbs, like whole-grain bread and cereal, unprocessed grains such as barley or quinoa, beans, whole wheat pasta, brown rice, fruit, yogurt, and vegetables. Fiber helps, because it lowers blood sugar. Good choices are whole grains, fruits that are lower in sugar (apples and blueberries), veggies, and legumes. 2. Too Little Sleep Not getting enough rest does more than make you groggy. It also affects how well your body can control and break down blood sugar. In one study, researchers asked healthy adults to sleep just 4 hours a night for 6 days. At the end of the study, their bodies’ ability to break down glucose was 40% lower, on average. Why? Doctors believe that when you enter deep sleep, your nervous system slows down and your brain uses less blood sugar. Get your shut-eye. Remember all the things that help: Stick to a regular schedule, don't use your phone or tablet close to bedtime, and relax before you hit the hay. *CGM-based treatment requires fingersticks for calibration, if patient is taking acetaminophen, or if symptoms/e Continue reading >>

Epic Post – Intermittent Fasting: Benefits, Science, And How To

I’ve tried every diet under the sun. High carb, low carb, high fat, low fat. I even went 28 days where my only source of sustenance came from six protein shakes per day(terrible idea – felt like I was dying and lost 5 pounds of muscle). For me the number one reason to follow intermittent fasting is ease of adherence. The best diet in the world is useless if you quit after two weeks. There are two powerful factors that help you adhere to intermittent fasting: physiological and psychological. The physiological changes will mitigate your hunger levels and food cravings. The psychological benefit of knowing that you can eat until you’re fully satiated will give you the mental fortitude to push through initial hunger pangs and resist unhealthy temptations. Table of Contents: What is Intermittent Fasting? Benefits of Intermittent Fasting Intermittent Fasting Guide Meal Examples What is Intermittent Fasting? There are many variations. The general principle however is to fast(not take in calories) for a period between 16 to 20 hours and eat all of your daily calories in a given “feeding” window. The typical schedule for most people following intermittent fasting would be to fast from 8pm to 12pm and then eat three meals between 12pm and 8pm. I eat a meal replacement shake(700-1,000 calories) between 1-3pm and a solid meal(between 1,500 and 2,000 calories) between 5 and 7pm then fast until the next afternoon. The Benefits of Intermittent Fasting We all know and understand that in order to increase our muscle size and performance in the gym we need to place increasing amounts of stress on the body. But did you know that fasting causes a similar beneficial stress on our fat loss and hormone systems? “Fasting causes hunger or stress. In response, the body releases more Continue reading >>

Whey Protein's Impact On Insulin Resistance & Blood Glucose

If you've been in the lifting game for a semi-significant period of time, you've heard the Joe Gym-bro mantra that consuming whey protein and simple carbohydrates like dextrose immediately post-workout is crucial to "spike" insulin levels and maximize muscle protein synthesis (MPS). Since the early days of weight training, lifters have been employing this practice to increase muscle mass during a bulking phase and preserve lean mass during a cutting phase. A few years ago there was a shift in recommendations within the fitness community. Simple carbohydrates are no longer "required" to spike insulin levels because whey protein appeared to sufficiently spike insulin levels by itself. Related: Finding the Perfect Post-Workout Carb to Protein Ratio A recent study published in the scientific journal, Diabetes, suggested that protein, specifically prolonged consumption of whey protein, may spike insulin to dangerous levels. This implied that whey protein could lead to insulin resistance, a common predecessor of type 2 diabetes. [1] [imagemap id="12836"] MTS Whey from Marc Lobliner comes in 10 amazing flavors. Click here to stock up on your protein gains now. Insulin Resistance Battle: Whey Protein vs. Leucine A recent study entitled "Protein Ingestion Induces Muscle Insulin Resistance Independent of Leucine-Mediated mTOR Activation" by Gordon Smith, et al. was published in the May 2015 edition of Diabetes, a journal of the American Diabetes Association. In this article the authors administered either whey protein dosed at 0.6g/kg of fat free mass or the amount of free form L-leucine found in the equivalent dose of whey protein. [1] Each group consisted of 11 women, classified as sedentary, weight-stable, and between the ages of 50 and 65. [2] Researchers found that both leuc Continue reading >>

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 >>

7 Foods That Spike Blood Sugar

1 / 8 7 Foods That Spike Blood Sugar If you have type 2 diabetes, you know about the importance of making healthy mealtime choices. But just as important is staying away from the wrong foods — those that can spike your blood sugar. That's because simple carbohydrates, like white bread and sugary soda, are broken down by the body into sugar, which then enters the bloodstream. Even if you don't have diabetes, these foods can lead to insulin resistance, which means your body's cells don't respond normally to the insulin produced by the pancreas. Here are seven foods you should avoid for better blood sugar control. Continue reading >>

Insulin Spikes & Dizziness

Spikes in insulin production are a normal function of the endocrine system that usually occur after eating. In a healthy person, the insulin spikes, does its job and the levels return to normal. If something goes wrong and the insulin levels stay high, it can cause symptoms of dizziness before quickly becoming a medical emergency. Video of the Day Insulin is a hormone produced by the pancreas that allows the body’s cells to utilize blood glucose as energy. Any time blood glucose levels rise, such as after consuming carbohydrates, the pancreas secretes additional insulin to counteract it. The pancreas constantly monitors blood glucose levels and produces appropriate amounts of insulin to keep glucose levels in the normal range of 70 to 130 mg/dL, and up to 180 mg/dL after eating a meal. Carbohydrates are the body’s main source of blood glucose. There are two different types of carbohydrates -- simple and complex -- and each one has a vastly different effect on blood glucose levels and insulin production. Complex carbohydrates, such as whole grains, take awhile for the body to absorb, resulting in stable blood glucose and insulin levels. The body absorbs and processes simple carbohydrates, such as sugar, very quickly, making blood glucose levels rise sharply and quickly. Consuming large amounts of simple carbohydrates will quickly cause insulin levels to spike in response to the rise in blood glucose. Prolonged strenuous exercise may cause insulin levels to spike, as well as certain illnesses, such as hyperinsulinism. Raised insulin levels should not cause any symptoms as long as there is a corresponding amount of glucose in the blood. When the insulin levels outweigh the blood glucose, hypoglycemia can set in. Hypoglycemia is a condition where blood glucose levels fa Continue reading >>

Understanding Our Bodies: Insulin

Almost everyone has heard of Insulin. You probably know that people with type 1 diabetes need to inject themselves with insulin to survive, and must constantly monitor the amount of sugar they eat. But what do you really know about insulin? What is its purpose in the body, and why do we need it? How does it relate to our diets? What happens when things go wrong with it? And why should anyone who doesn’t have diabetes give a hoot? Insulin is one of the most important hormones in the human body, and yet most people don’t really understand why our bodies make it or how what we eat affects the levels of insulin we produce. More so than any other hormone, our diet is key in regulating insulin levels, and thus a number of biological processes. As you’ll soon see, everyone should think about how what they eat impacts their body’s insulin release to be at their happiest and healthiest. Why We Need Insulin Every living thing requires energy to survive. In cells, energy is stored and shuttled around using a molecule called Adenosine Tri-Phosphate, or ATP. Whenever the cell then has an energy-requiring reaction, enzymes can use the energy stored in ATP’s phosphate bonds to fuel it. Cells rely on ATP to survive, and to create ATP, they rely on glucose. All cells, from bacteria and fungi to us, take glucose and use it to generate ATP by a process called Oxidative Phosphorylation. First, glucose is converted to an intermediate molecule called pyruvate via a process called glycolosis. As long as there is oxygen around, this pyruvate is further converted to Acetyl CoA, which enters a cycle of reactions called the Citric Acid Cycle. This takes the carbon to carbon bonds and uses them to create high energy electrons, which are then passed down a chain of enzymes which use the e Continue reading >>

Insulin: To Spike Or Not To Spike?

Post-exercise nutrition is critical for maximum gains. The stimulus of training triggers signaling pathways within muscle cells that allows for greatly enhanced muscle protein synthesis rates. These pathways do not stay active for long, however. There is a window of opportunity immediately post-exercise in which one can significantly increase the anabolic effects of ingested nutrients. This window stays open for a couple of hours at most. After that, the impact of nutrient intake on muscle protein synthesis gradually declines. The more “trained” you are, the faster the anabolic sensitivity dissipates. The obvious question for most at this point is, “What nutrients will allow me to best take advantage of this anabolic window?” It has been known for many years that protein, or more specifically amino acid availability, is critical to maximize the effects of your post-workout feeding. What has also been recommended is that you ingest a high glycemic–index carbohydrate along with your protein. This would not only replace glycogen used during your workout, but also create an insulin spike that would presumably enhance protein synthesis. After all, insulin is an “anabolic” hormone. Over the years there have been many studies performed to illustrate the importance of timing post-workout protein and carbohydrate intake. Surprisingly, there have been only two studies looking at the true influence of carbohydrates and/or insulin in combination with protein on the rate of muscle protein synthesis post-workout. After all, it seemed obvious that you needed an insulin spike to maximize protein synthesis. If we take a look at those two studies that did question the importance of adding high-glycemic carbs to post-workout protein drinks, what we find might surprise you. I Continue reading >>

What Are Insulin Spikes?

Happy Thanksgiving everyone! Just a quick reminder that CFC will be having classes at 9:00 AM and 10:00 AM on both Thanksgiving and Black Friday this week, to help you earn your way to that turkey & stuffing dinner! Today we’re talking about insulin spikes, and how they affect your health and fitness. What are insulin spikes? Many of the most common foods we eat have a moderate to high level of carbohydrate content. Some of those carbs are simple, like table sugars and candies, while others are complex, like whole oats. When you eat carbs, your body digests them into their component sugars – typically glucose or fructose – and those sugars are shunted around the body to be used in other areas. Glucose goes directly into the blood stream to be used for energy, while fructose takes a more roundabout way through the liver where it is processed into glucose, and then shunted into the blood stream. When the sugars reach the blood, your aptly named Blood Sugar Levels go up and the body has to deal with it. Enter the protein Insulin, which is released by the pancreas in response to increased blood sugar. When your body releases insulin into the blood we call it an “insulin spike”, and we could accurately say that’s it’s released in response to a “sugar spike”. This action is natural, but it can also “wear out” when too many carbs are eaten too often. Over time, excessive intake of sugars can lead to perpetually high blood insulin levels, and the body starts to become insulin resistant. This leads to poor functioning and, eventually, the body stops producing it completely. This is called type-2 diabetes and it’s bad, mm’kay? What do insulin spikes actually do? Insulin acts as a messenger molecule that tells muscle and fat cells to “open up” so they Continue reading >>

Spiking Insulin Levels

Q&A With Matt Fuller Hi Matt, I would love to know your thoughts on insulin spiking. What exactly is it? I've been advised that I need to eat something sweet after my training for the sugar rush (which will then spike my insulin levels). Apparently, this will assist with my weight loss - is that true? Thanks, Lynsey." Hi Lynsey, That’s a great question! There’s a ton of scientific research available regarding insulin production, so here’s a quick overview to break it down for you... Firstly, what is insulin? Insulin is a hormone secreted by the pancreas in response to detected increase in blood sugar. It controls glucose levels and keeps and regulates the levels of blood glucose so it remains at a constant and safe medium within our bodies. What is an insulin spike? Insulin spiking simply means that the insulin levels in our bodies rise and fall quickly. This is good for a quick burst of energy, but not for sustained endurance and as a negative could lead to putting too much sugar and/or excess carbohydrates into our body that could in the longer term lead to diabetes, rapid weight gain and fat storage amongst other things. My thoughts on this subject... After training, body builders will regularly combine simple sugars/carbohydrates to feed their muscles to aid in the repair of muscle tissue damage caused by resistance training. These sugar and carbs gives them a quick burst of energy to replace the energy (calories/sugars) lost during training. When researching this subject, Lynsey, I found this article from Flex Nutrition extremely interesting and I hope you do too. “In 2007, a group working out of Maastricht University in the Netherlands examined the impact of adding carbohydrates on post-exercise muscle protein synthesis. They had 10 healthy 20-somethings w Continue reading >>

On Whey Protein, Insulin Spikes And Losing Fat

Some argue against the use of whey protein when you’re trying to lose fat, mainly on the basis that it raises insulin levels. “Whey is a fast protein that spikes insulin,” they say. “Every time you chug down a whey protein shake, there’s a big insulin response, and fat burning is stopped dead in its tracks. If you want to lose fat, stop using whey.” It’s true that whey is a highly insulinogenic food, which means that it triggers a large release of insulin after you eat it. In fact, whey has a much bigger impact on insulin levels than even pure glucose. But this has little to do with changes in blood sugar levels. Rather, the amino acids in whey trigger insulin secretion directly in pancreatic beta cells. The branched-chain amino acids, leucine in particular, appear to be the most potent insulin secretagogues. Whey also stimulates the release of a couple of gastrointestinal hormones known as GIP and GLP-1, both of which have the effect of raising insulin levels. Should you stop using whey if you want to lose fat? Whey comes from milk. Around 20 percent of milk protein is whey, with the remaining 80 percent coming from casein. So if the “whey prevents fat loss” claim was true, you’d expect to see a slower rate of fat loss in people eating large amounts of dairy produce like milk and yogurt. In one study, researchers compared low (0–1 serving of dairy per day), medium (3–4 servings of dairy per day) and high (6–7 servings of dairy per day) dairy diets. All three diets were set up so that the women taking part consumed around 500 calories less than they needed to maintain their weight. After 16 weeks of diet and exercise, all three groups lost weight. If whey or dairy had a negative impact on weight loss, then you’d expect it to show up in this s Continue reading >>