Carbohydrates, Insulin Resistance and Fat

You've probably heard over and over again that carbohydrates are perhaps the WORST thing you could eat when trying to lose fat or transform your body, and for most people, that's 100% true.

Fact is, due to years of consuming a diet full of processed carbs and sugars, most people have grown quite insensitive to one of the most important hormones in our body—a hormone that can either be a huge asset to your body transformation goals, or a total fat-loss and health-derailing nightmare. 

The name of this hormone is insulin.

And insulin's function is to help your body keep blood sugar at bay, clear it quickly from your bloodstream after a carbohydrate meal, and (hopefully) shuttle that blood sugar to muscle tissue for energy instead of into fat cells (driving up your weight).

I say "hopefully" because that's actually the exact opposite of what occurs when most people eat carbs.  Going back to insulin sensitivity and carbohydrate tolerance, due to a diet full of processed, insulin- and blood-sugar-spiking carbohydrates, most folks are suffering from some level of insulin resistance, a condition in which insulin is no longer able to efficiently remove blood sugar from the blood stream.

The result?  Dramatically reduced fat burning, increased blood sugar levels and increased fat storage.

Even worse, insulin resistance can and often does lead to type II diabetes and an array of other health problems over time, such as an increased risk for Alzheimer’s and other cognitive disorders, premature aging, heart disease, and even stroke…and it all leads back to insulin sensitivity.

Ideally, when you consume carbohydrates, here is what you want to happen:

1.  Minimum insulin release.  This occurs when your body is highly sensitive to insulin.  When it is, only a small amount of insulin is necessary to effectively and efficiently clear glucose from your blood to its storage sites.  This is great news because your body has an incredibly difficult time burning fat in the presence of insulin.  The less insulin you have floating around, the better.

2.  Quick and efficient blood sugar clearance.  Again, this will occur when your body is highly sensitive to insulin.

3.  Maximum glycogen uptake.  Glycogen is the term used for stored carbohydrate in muscle tissue and the liver.  When these tissues are highly sensitive to insulin, the vast majority of blood glucose will be stored within them as an energy reserve, instead of being converted to fat.

4.  Minimum fat storage.  When you increase insulin sensitivity, your body will choose to store your carbohydrate intake as energy, again in lean muscle tissue and the liver, instead of body fat.

Simply put, your body's ability to process the carbohydrates you eat all comes down to your insulin sensitivity and your body's ability to quickly and efficiently clear sugar from your blood.

Knowing that, and also knowing that you yourself are very likely suffering from too much blood sugar and some degree of insulin resistance due to the previously mentioned dietary and lifestyle factors, you’re probably wondering what you can do to improve your insulin sensitivity and make your body responsive once again to this critically important hormone.
Find out how Adrenal Fatigue from chronic stress affects your health at CortiSLIM.

The #1 Worst Food That Ages You Faster

Wheat based foods (yes, even "whole wheat")

Before I tell you why wheat can actually speed up the aging process in your body, let's clarify some simple biochemistry in your body...

This deals with "glycation" in your body, and substances called Advanced Glycation End Products (AGEs).  These nasty little compounds called AGEs speed up the aging process in your body including damage over time to your organs, your joints, and of course, wrinkled skin.

So with that said, what is one of the biggest factors that increase production of AGEs inside your body?  This may surprise you, but high blood sugar levels over time dramatically increase age-accelerating AGEs in your body.  This is why type 2 diabetics many times appear that they have not aged well and look older than their real age.  But this age-increasing effect is not just limited to diabetics.

So, let's get back to how "whole wheat" relates to this...

Here is a little-known fact that's often covered up by the massive marketing campaigns by giant food companies that want you to believe that "whole wheat" is healthy for you... but the fact is that wheat contains a very unusual type of carbohydrate (not found in other foods) called Amylopectin-A, which has been found in some tests to spike your blood sugar HIGHER than even pure table sugar.

In fact, amylopectin-A (from wheat) raises your blood sugar MORE than almost any other carbohydrate source on earth based on blood sugar response testing that's documented in studies.

This means that wheat-based foods such as breads, bagels, cereals, muffins, and other baked goods often cause MUCH higher blood sugar levels than most other carbohydrate sources.  If you don't believe me, here's something you should know... I ran personal blood sugar tests on myself using a blood glucometer about 45 minutes after eating 2 slices of wheat bread vs eating a bowl of oatmeal, with equivalent grams of carbs.

The blood sugar test results:

2 slices of whole wheat toast:
45 minutes after consumption:  Blood sugar spiked from 86 fasting level to 155.

1 Bowl of Oatmeal (equivalent grams of carbs to 2 slices wheat toast)
45 minutes after consumption:   Blood sugar raised from 86 fasting level to 112 

As you know now, the higher your average blood sugar levels are over time, the more AGEs are formed inside your body, which makes you age FASTER.  Clearly, the whole wheat spiked blood sugar MUCH higher than the oatmeal, and if you don't know, 155 is a massive blood sugar reading that will certainly contribute to faster aging if you eat wheat frequently.

You've probably also heard about the potential health-damaging effects of gluten (another problematic compound found in wheat that can cause inflammation in your digestive system) in the news recently, but this blood sugar aspect we just covered is not talked about that often, and is yet another reason to reduce or eliminate wheat-based foods in your diet.  Your body will thank you by aging slower and looking YOUNGER! 

And losing bodyfat is typically another fun side effect of eliminating or reducing wheat in your diet!

Yet another problem with wheat-based foods and aging...

As it turns out, baked wheat products contain carcinogenic chemicals called acrylamides that form in the browned portion of breads, cereals, muffins, etc.  These carcinogenic acrylamides have been linked in studies to possible increased risk of cancer and accelerated aging.  Note that acrylamides are also found in high levels in other browned carbohydrate sources such as french fries or any other browned starchy foods.

Stress and nutrition

Ongoing stress can take a toll on your body – it can cause weight gain, digestive problems, fatigue, poor memory, moodiness, headaches and muscle pain. Too much stress can also increase the risk of heart disease and diabetes. The good news: Consuming certain foods and nutrients, at the right times, can help you deal with stress and feel better.

The body responds to stress by prompting your adrenal glands to release cortisol and adrenaline, two stress hormones that increase heart rate, elevate blood pressure and mobilize glucose (energy) for your brain and muscles. When stress is always present, this fight-or-flight response stays turned on. Prolonged stress accelerates your body’s use of carbohydrate, protein, fat and many vitamins and minerals. So the better nourished you are, the better your body is able to cope with daily stress.

Research findings from Britain, called the Food and Mood Project, support the link between a healthy diet and stress reduction. Among 200 people surveyed, 88 per cent of people reported that changing their diet improved their mental health. Sugar, sweets, caffeine and alcohol were among a list of foods found to exacerbate stress while fruit, vegetables, fish, nuts and water helped calm stress. So did eating regularly and not skipping breakfast.

The following diet tips are important strategies to help your body manage stress.

Don’t skip breakfast

The morning meal replenishes your body with glucose after a night of fasting. A balanced breakfast should include grains (oatmeal, whole-grain toast, high-fibre cereal), protein (egg whites, Greek yogurt, milk, cottage cheese) and a source of healthy fat (nut butter, avocado, flaxseeds, chia seeds).

Eat five times a day

Eat at regular intervals during the day to keep your blood sugar (glucose) steady, ready to fuel your brain and muscles. Eating too little – and not often enough – can cause imbalances in blood sugar that lead to mood swings, low energy, poor concentration and hunger.

Snack wisely

Good options include fruit and nuts, yogurt and berries, cheese and whole-grain crackers, a whole-food energy bar (e.g. Larabar, Elevate Me Bar, KIND Bar, Vega One Bar) or a protein shake than includes fruit. If necessary, set a timer to remind you to eat.

Focus on carbohydrates

Ongoing stress lowers serotonin, a brain chemical that’s important for sleep, memory and feeling calm and relaxed. Studies show that people under stress have higher serotonin and lower stress hormone levels when they eat a high-carbohydrate – versus high-protein – diet. And they report feeling more mentally sharp and less depressed. Base your meals and snacks on carbohydrate-rich foods such as whole grains, sweet potato, legumes and fruit rather than protein-rich foods like meat, poultry and eggs.

Boost B vitamins

The body uses B vitamins to mobilize its stored energy for immediate fuel. And vitamin B6 is also needed to make serotonin.

Good sources of B vitamins include enriched breakfast cereals, wheat germ (add it to a smoothie), legumes (add lentils or black beans to salads), nuts and seeds, leafy green vegetables, meat, poultry, milk and yogurt. You’ll find plenty of B6 in chickpeas, tuna, salmon, potatoes, bananas, avocados and turkey. To ensure you’re covered for B’s, consider taking a multivitamin mineral or a B complex supplement.

Get extra C

Vitamin C is thought to help blunt the rise in cortisol during stress and, in so doing, mitigate some of the harmful effects of high cortisol. People who have high blood levels of vitamin C have been shown to fare better mentally and physically when exposed to stressful situations compared to those with low levels of the nutrient.

Vitamin-C-rich foods include citrus fruit, cantaloupe, kiwifruit, strawberries, bell peppers, broccoli, Brussels sprouts, cauliflower and cabbage. To supplement, take 500 milligrams of vitamin C once or twice daily.

Limit caffeine and alcohol

Too much caffeine and alcohol can reduce mental focus, disrupt sleep and boost cortisol. Switch to decaf or tea. Black and green teas are considerably lower in caffeine than coffee (one cup of regular brewed coffee has about 90 to 200 milligrams of caffeine; one cup of tea has 15 to 60 milligrams). If you can’t give up caffeinated coffee completely, limit yourself to no more than one drink per day before noon.

Supplementation can help

Supplements like CortiSLIM that focus on stress management can help also. Recent studies have shown the ingredient, Vinpocetine, is very effective in managing stress, inflammation, blood flow and heart. It also contains Chamomile, long known for its calming affects on the body.  

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If you find yourself doing all the right things and yet you are still struggling with belly fat --

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Studies have linked our busy, stress-filled lives to a hormone called, “Cortisol”.

Cortisol releases glucose, protein and fat into your bloodstream to give you energy to handle your stress. Your body stores this unused energy around the abdominal organs. This type of fat, known as visceral fat, is most damaging to your health and can lead to an increased risk of cardiovascular disease, high blood pressure and diabetes.

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