Elevated insulin levels block fat from leaving the fat cells causing us to always store fat as opposed to releasing it and losing our fat padding.
So the question remains, how do we regulate insulin so as to maximize fat loss as well as other cardiovascular health benefits? The answer hinges on how INSULIN RESISTANT you are.
The Reaven studies indicated that about 25% of the population are insulin resistant and that most of them were overweight. In the US, 80% of the 16 million type II diabetes were overweight before getting diabetes.
To be fair, 30 million US adults are obese, yet only about 15% are type II diabetics. So obesity does not always lead to diabetes. Genetics also play a part as perhaps other unknown risk factors as well. Nevertheless, the best way for most people to avoid progression to diabetes is to lose fat.
Obesity leads to NIDDM (Non-Insulin dependent diabetes myelitis) by decreasing the body’s ability of use insulin. This is called INSULIN RESISTANCE. Two mechanisms have been proposed: either the fat cells become so engorged that the surface receptors for insulin are distorted and do not work as well, or the receptors are “burned out” from over stimulation of insulin, which is a very harsh hormone.
On the other extreme, there appears to be an equal number of folks that seem to be immune from overproduction of insulin and and the development of obesity no matter how much food they eat.
Between these two extremes are the majority of people who are usually most successful with dietary control similar to Zone levels.
So visualize yourself on a continuum from LOW INSULIN RESISTANCE to HIGH INSULIN RESISTANCE. It is your unique position that determines how stringent you must be in Zone balance of foods.
HIGH IR means you must eat fewer carbs per unit of protein. You need to eat closer to a one to one ratio ie. 7 grams protein to 7 grams carb.
Low IR means you can eat higher levels of carbs. You can eat closer to .6 ie. 6 grams protein to 10 grams carb.
For the AVERAGE IR, the best ratio is .77 For each 7 grams of protein, you must eat 9 grams of carbs.
Some foods are more insulin productive than others. These foods roughly correspond to the glycymic index of carbs. These are listed in the book and other lists. A HIGH IR person needs to eat more low glycymic index foods and a Low IR person may eat more high GI foods. An AVERAGE IR can mix the GI.
It is suggested that you begin the eating plan at the average .77 level. You will find out after a month if you need to push the ratio up closer to 1.0 or you can relax it down toward .6
So with these concepts in mind, let’s begin to look at food combinations that control excessive insulin output. Remember as we go along that these meals can be modified to more closely match where you fall on the continuum of IR.
David W. Brown DC
4545 Park Blvd. Ste 105
San Diego, CA 92116
619/260-8086
dbrowndc@cts.com