Many people’s skin crawls with the sure mention of the two words – “low carb”. It conjures up thoughts of fad diets like Atkins or The Zone from years past and pure deprivation in our carbohydrate obsessed culture. Could this possibly be a healthy way to eat when it goes against everything the government supported food pyramid has taught us for years?? According to Dr. John Holahan, the truth is, it’s actually a nutritional lifestyle that dates back to Paleolithic times, hence the term paleo diet. The cavemen were definitely NOT eating Twinkies. The hunters-gatherers were living off the land. They were hunting game, foraging for plants, berries, seeds and picking seasonal fruit from trees. If you are looking for a great diet check out this guide.
Back to the Basics – Why We Eat
There are two reasons we need to actually consume food. First of all, we require fuel to help regenerate our body (i.e. skin, bones, muscles) as it naturally breaks down on a daily basis. Protein is the best fuel for this need. Secondly we eat because it gives us energy. Our most effective source of energy in the body is fat. What? Yes, fat. Most people have the misconception that carbohydrates are the “best energy” fuel. Because sugar (converted from carbs) is only stored in small amounts in the muscles and liver for short bursts of “emergency” or “fight or flight” energy, it is not ideal for sustained, everyday fuel. In reality, converting our ample fat stores into energy is what our body does best. This is a consistent energy source which is why it is so important to fuel the body with good fats like avocado, nuts, olive oil, etc. AND why it is so important to eat a low carbohydrate diet for if we consume more carbs then we are using in a given meal, they are being converted to fat AND we can’t burn fat for there is too much insulin circulating in our blood. If you are trying to gain extra muscle mass try RAD141.
Insulin Resistance – A Problem the Cavemen Never Had
After digging into the causes of many diseases and physical ailments – insulin and insulin resistance are key culprits. As mentioned above, when you consume carbohydrates it increases your blood sugar levels, this in turn causes insulin to be secreted into the blood. Insulin acts like a taxicab by taking sugar to the muscles so you can use it for energy (i.e. taking a walk after dinner), or if you aren’t using the energy right away (go straight to bed after dinner) then insulin will convert the sugar to fat and store it in the cells. After insulin has done its work it takes a while to break down, so even a couple hours post-meal your insulin levels can be high. As your blood sugar decreases, your body thinks it is hungry again. Typically your body would convert fat into energy to get you through to the next meal, but the presence of insulin inhibits this process. Thus you are unable to burn fat, and will most likely grab a snack to satiate the hungry which starts the entire process over again. If you continue to eat carbohydrates (especially refined sugars) all day and not burn them (sitting at a desk job for instance) then your insulin levels NEVER come down.
High levels of insulin in the blood can cause a myriad of things to happen in the body that aren’t natural or good for long-term health and wellness. Below are just a few:
- Cardiovascular disease – Insulin causes inflammation in the entire body and most dangerously in the arteries.
- Diabetes – Actually caused my insulin resistance resulting in the body’s inability to manage the blood sugar levels (Type II)
- Cancer – Insulin effects hormone production (like serotonin and dopamine) and thus is linked to breast and prostate cancer as well as mood fluctuation and sense of wellbeing. Research shows that insulin resistance in general is linked to all kinds of cancers.
- High blood pressure – Insulin tells kidneys to hold onto sodium, where sodium goes water follows, thus increasing blood pressure
- Appetite – We used to think fat cells didn’t do much, but now we know they secrete a hormone, Leptin, that’s connected to appetite. Elevated levels of insulin cause continually high levels of Leptin which desensitize the brain to “message” of being satiated. Then the body actually thinks its starving and wants sugar.
- Poor sleep and adrenal issues – If you can’t dip into fat stores (because of high insulin) when you are sleeping the body thinks it starving so produces Cortisol which breaks down muscle tissue to access glycogen stores that fuel the fight/flight response. Therefore you don’t sleep well and experience muscle breakdown.
Other benefits of low carbohydrate diet are:
- Lower cholesterol, triglycerides, blood sugar
- Improve Thyroid function
- Improve muscle to fat ratio
- Reduces inflammation
All we are suggesting is that you don’t eat foods that cause your insulin to spike. This way you can burn fat effectively and avoid all of the nasty side effects of insulin resistance. The way to do this is to eat a low or lower carbohydrate diet with moderate protein and good fats, similar to a Paleo diet. Give up a few packaged food items and go back to your roots as someone that lives off the land and loves it!!!
Want more info about Low Carbohydrate Diets?
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March 14th, 7-8:30
The Wellness Center – Denver, Colorado