Eating Like a Caveman: Controlling Insulin

Summer is the perfect time to give your diet a reboot and start thinking about the kinds of fresh foods and meats that our forefathers from wayyyyyy back ate, which is more of a Paleo Diet, which is becoming quite popular again, for obvious reasons. There’s lots of evidence to suggest that a back-to-basics approach to diet is the way to go for each and every system in our bodies. Today’s diet has too much sugar and it’s making us store our fat. It’s time to reclaim it. Use summer as the stepstone toward better health, with expert Brad King’s advice! Insulin has an especially dramatic influence on enzymes called lipases. Lipases are like little Pac Men who run around your body, releasing body fat from its cushy containers so it can be shuttled into muscle cells to get burned off (yeah!). When insulin levels are high, it hits the “off” switch on lipases, putting them into a holding pattern until further notice. In fact, the most prominent lipase involved in fat burning is called Hormone Sensitive Lipase, or HSL for short.[1] HSL is the premiere key holder that unlocks those fat storage containers which make you leaner. Unfortunately, the more insulin that’s present, the less HSL is available to release fat for energy and the end result is you become fatter (not so yeah!). As insulin is blocking fat burning it’s also creating an internal environment that is ripe for fat storage. It accomplishes this act through the aid of another lipase enzyme—this one’s called Lipoprotein lipase, or LPL for short, and it is so effective at bloating fat cells that some obesity researchers even call it ‘the Gatekeeper of Fat Storage’. It’s next to impossible for the body to store fat without a certain amount of insulin floating around. As you can see, insulin is something we need, but we don’t want too much of it. Otherwise, we end up with a body that acts as a 24/7 fat-storing factory (as too many people already experience)! Controlling Insulin Almost any food—including the mere thought of food—can cause insulin release, but carbohydrates are the primary driver to a flood of insulin. High-carb foods—especially the highly processed and refined variety—cause glucose levels in your blood to shoot way up.[2] However, the body doesn’t work very well when glucose gets too high, so it sends out a stream of insulin to control the rising tide of glucose. Gobs of insulin will definitely drive glucose down, but it will also turn the vast majority of that glucose into newly formed fat. On the other hand, when insulin levels are under control, the body swiftly transitions into fat burning mode. Normal insulin levels cause lipases to spring into action. Also, a hormone often viewed as insulin’s opposite, glucagon, starts to rise. Glucagon travels around the body, ordering fat cells to relax and let go of the fat they’re clinging to. It’s accurate to view eating and lifestyle as a hormonal event. In a primitive dietary world made up of fresh—and local—produce (including roots, shoots, seeds and nuts) and wild game meat, our hormones were never a problem – in other words there weren’t many, if any, obese cavemen or ladies . If a caveman was lucky enough to stumble upon a beehive filled with honey or a bush sprouting plump berries, insulin was there to process the carbohydrates properly. But for the most part, the diet that our pancreas was designed for, only called insulin into action on a part-time basis. Our modern-day fast food/processed/high glycemic diets forces our pancreas to work double or triple shifts! Our body was simply not designed to metabolize all these carbs. The real kicker is that, because of our ravenous appetite for insulin-stimulating processed foods, the weight we’ve been accumulating over the last few decades is pure, unadulterated fat, which isn’t just unsightly but brings with it a whole host of health issues to boot![3] Magré, J., et al. (1998) Human hormone-sensitive lipase: genetic mapping, identification of a new dinucleotide repeat, and association with obesity and NIDDM. Diabetes. 47:284-286 Ludwig, D. S. (2000) Dietary glycemic index and obesity. J. Nutr. 130:280S-283S. Due A, Larsen TM, Mu H, Hermansen K, Stender S, Astrup A: Comparison of 3 ad libitum diets for weight-loss maintenance, risk of cardiovascular disease, and diabetes: a 6-mo randomized, controlled trial. Am J Clin Nutr 2008, 88(5):1232-1241

Lows & highs: Blood sugar levels

Keeping blood glucose (sugar) levels in a healthy range can be challenging. Knowing and understanding the symptoms of high and low blood sugar is very important for people living with diabetes, as well as their friends and family members. What is low blood glucose (sugar)? When the amount of blood glucose (sugar in your blood) has dropped below your target range (less than four mmol/L), it is called low blood glucose (sugar) or hypoglycemia. What are the signs of a low blood glucose (sugar) level? You may feel: Shaky, light-headed, nauseated Nervous, irritable, anxious Confused, unable to concentrate Hungry Your heart rate is faster Sweaty, headachy Weak, drowsy A numbness or tingling in your tongue or lips Very low blood glucose can make you: Confused and disoriented Lose consciousness Have a seizure Make sure you always wear your MedicAlert® identification, and talk to your doctor or diabetes educator about prevention and emergency treatment for severe low blood glucose (sugar). What causes a low blood glucose (sugar) level (hypoglycemia)? Low blood glucose (sugar) may be caused by: More physical activity than usual Not eating on time Eating less than you should have Taking too much medication The effects of drinking alcohol How do I treat low blood glucose (sugar)? If you are experiencing the signs of a low blood glucose (sugar) level, check your blood glucose (sugar) immediately. If you don’t have your meter with you, treat the symptoms anyway. It is better to be safe. Step one: Low blood glucose (sugar) can happen quickly, so it is important to treat it right away. If your blood glucose (sugar) drops very low, you may need help from another person. Eat or drink a fast-acting carbohydrate (15 grams): 15 grams of glucose in the form of glucose tablets (preferred choice) 15 millilitres (one tablespoon) or three packets of table sugar dissolved in water 175 millilitres (¾ cup) of juice or regular soft drink Six LifeSavers® (one = 2.5 grams of carbohydrate) 15 millilitres (one tablespoon) of honey (do not use for children less than one year old) Step two: After treating the symptoms, wait 10 to 15 minutes, then check your blood glucose (sugar) again. If it is still low: Treat again If your next meal is more than one hour away, or you are going to be active, eat a snack, such as half of a sandwich or cheese and crackers (something with 15 grams of carbohydrate and a protein source) Think about why your blood glucose (sugar) went low and make the necessary changes to avoid low blood glucose again Wait 45 to 60 minutes before driving What is high blood glucose? When your fasting blood glucose is at or above 11 mmol/L, you may: Be thirsty Urinate more often than usual, especially during the night Be tired What causes high blood glucose(sugar) levels (hyperglycemia)? High blood glucose (sugar) can result when food, activity and medications are not balanced. High blood glucose (sugar) may happen when you are sick or under stress. What do I do if I have high blood glucose (sugar)? Follow the treatment recommended by your doctor, diabetes educator or other member of your health-care team. If this happens often, you may need to call or see your doctor to: Adjust your meal plan Adjust your physical activity Adjust your medication and/or insulin Reference:
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