Following an insulin-resistance diet can help you lose weight after diabetes-related weight gain. Here's what you should know about insulin and weight loss.
Losing weight isn't just about reducing your calorie intake. It's also about changing the kinds of foods you eat — and that, in turn, can alter your insulin levels.
You may have heard that eating fewer carbohydrates is important to a healthy diet. That's not just because carb-rich foods such as breads, pastas and desserts are often high in calories. Carbohydrates have a complex effect on the body's blood sugar and insulin levels — and understanding that carb-glucose-insulin link can be key to adopting a successful weight-loss strategy.
Carbs, Blood Sugar and Insulin
The body breaks down carbohydrates into a type of sugar called glucose. Glucose, also known as blood sugar, is the body's primary source of energy. It circulates in the bloodstream to reach and fuel all the organs of the body.
Certain carbohydrates (such as sodas, juices and candies) are known as "simple carbohydrates"; they're converted into glucose very quickly, temporarily raising blood sugar levels beyond a healthy level. But the body has a method to correct this.
Insulin, a hormone secreted by the pancreas, moves glucose out of the bloodstream and into the cells, thereby lowering blood sugar levels. When blood sugar levels are high, the body releases more insulin. However, high levels of insulin also prompt the body to store extra glucose as fat instead of removing it through urine, according to the Mayo Clinic 1.
Diabetes and Insulin
Controlling blood sugar levels through diet and exercise is usually the first step in managing prediabetes and type 2 diabetes, according to the Cleveland Clinic 6. These conditions occur when the body becomes insulin-resistant, meaning the cells are less sensitive to the insulin's blood-sugar-regulating effects. This results in high blood sugar, which in turn triggers the pancreas to produce even more insulin. Eventually, the pancreas can't keep up with the demand, leading to chronic high blood sugar.
People with prediabetes and type 2 diabetes can reduce blood sugar levels by following a carbohydrate-controlled diet. Lower blood sugar means the body needs less insulin. Low-carb diets can even increase the body's insulin sensitivity, according to Diabetes.co.uk 7.
Certain carbohydrates (such as sodas, juices and candies) are known as "simple carbohydrates"; they're converted into glucose very quickly, temporarily raising blood sugar levels beyond a healthy level. Unlike healthy whole grains, these foods have been stripped of most of their fiber, so the body converts them into glucose quickly as well, causing blood sugars — and insulin levels — to rise accordingly, per the [Harvard T.H. Carbohydrates have a complex effect on the body's blood sugar and insulin levels — and understanding that carb-glucose-insulin link can be key to adopting a successful weight-loss strategy.
- Mayo Clinic: "Insulin and weight gain: Keep the pounds off"
- Medicine & Science in Sports & Exercise: "Exercise Dose and Insulin Sensitivity: Relevance for Diabetes Prevention"
- U.S. National Library of Medicine: "Simple carbohydrates"
- USDA: 2015-2020 Dietary Guidelines
- American Diabetes Association: Physical Activity/Exercise and Diabetes: 2016 Position Statement
- Cleveland Clinic: "Do You Worry About Getting Insulin Shots for Type 2 Diabetes?"
- Diabetes.co.uk: "How Does Low Carb Work?"
- Harvard T.H. Chan School of Public Health: "Carbohydrates and Blood Sugar"
- American Diabetes Association: "What Can I Eat?"
- Diabetes Care: "Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels"