Category Archives: Insulin Resistance
(NaturalNews) Government guidelines and advice from medical doctors can often lead people to believe that cereal grains are the foundation of a healthy diet. The food pyramid, now renamed the food plate, dictates that people should eat several servings of whole grains each day to provide an adequate supply of vitamins, minerals and fiber. This advice is given despite the fact that humans are poorly adapted to the consumption of cereal grains and that the scientific literature shows that grain consumption is linked to several health problems.
Grains have only been a part of the human diet for about 10,000 years, which is a very small time in the context of evolution. Just because humans can tolerate grains to a certain degree doesn’t mean that we are designed to consume grains or that we can achieve optimal health on a grain-based diet.
1) High-carbohydrate density and increased insulin load
Carbohydrates are eventually converted into a simple form of sugar, glucose, after they are consumed. Insulin is secreted and allows glucose to be transported into various cells throughout the body. Individuals who aren’t very physically active don’t have the need to continually refill their muscle and liver cells with glycogen, and these cells often start to become insulin-resistant on a grain-based diet.
Regular consumption of high-density carbohydrates is not only linked to insulin resistance and overweight, but also leptin resistance, altered gut flora and inflammation.
Grains are the reproductive material of the plant, and plants don’t make the reproductive material to give away for free to animals. Cereal grains have evolved Lectins, Phytic Acid, Protease Inhibitors and other anti-nutrients that potentially disrupt normal gut physiology when they are consumed over time. Only certain anti-nutrients are problematic in humans, and they seem to operate in a dose-dependent manner.
Regular consumption of anti-nutrients in grains may lead to poor mineral absorption, autoimmune disease, leaky gut and low-level chronic inflammation. More studies on human subjects are needed to fully understand the detrimental effects of Lectins and other anti-nutrients on human health.
Studies and anecdotal reports indicate that gluten intolerance is much more common than previously thought, and many asymptomatic individuals react to gluten with some type of inflammatory response.
4) Insoluble fiber
While fruits and vegetables contain heart-healthy, soluble fiber that promote good gut flora, cereal grains are high in insoluble fiber that shouldn’t be eaten in excess. More insoluble fiber is often recommended for healthy digestion, despite the fact that healthy gut bacteria is the key to relieve constipation and achieve healthy bowel movements.
5) Dietary imbalances
Cereal grains have several dietary shortcomings, and a grain-based diet can disrupt adequate nutritional balance. Cereal grains are poor sources of fiber, minerals, vitamins and protein compared to animal products, fruits and vegetables. They contain no vitamin A, vitamin C, vitamin B12, calcium nor sodium, and several animal studies show that grain consumption can induce vitamin D deficiencies and alter the metabolism of several minerals.
Cereal grains only supply some of the essential amino acids, very few essential fatty acids and are also characterized by a high omega-6 to omega-3 ratio.
Traditional grain preparation
Some traditional cultures have been known to consume grains on a regular basis and still maintain excellent health. However, these populations have usually used soaking, sprouting and fermentation to make the grains easier to digest. These preparation methods remove or deactivate some of the anti-nutrients commonly found in grains, and fermentation is especially effective when trying to make grains more digestible.
Sources for this article include:
Cordain L. Cereal Grains: Humanity’s Double-Edged Sword
World Rev Nutr Diet. 1999;84:19-73.
Freed DL. Do dietary lectins cause disease?
BMJ. 1999 Apr 17;318(7190):1023-4.
Miyake K, Tanaka T, McNeil PL. Disruption-Induced Mucus Secretion: Repair and Protection
PLoS Biol. 2006 Sep;4(9):e276.
Dalla Pellegrina C, Perbellini O, et al. Effects of wheat germ agglutinin on human gastrointestinal epithelium: insights from an experimental model of immune/epithelial cell interaction.
Toxicol Appl Pharmacol. 2009 Jun 1;237(2):146-53. Epub 2009 Mar 28.
Biesiekierski JR, Newnham ED, Irving PM, et al. Gluten Causes Gastrointestinal Symptoms in Subjects Without Celiac Disease: A Double-Blind Randomized Placebo-Controlled Trial
Am J Gastroenterol. 2011 Mar;106(3):508-14; quiz 515. Epub 2011 Jan 11.
Drago S, El Asmar R, Di Pierro M, et al. Gliadin, zonulin and gut permeability: Effects on celiac and non-celiac intestinal mucosa and intestinal cell lines.
Scand J Gastroenterol. 2006 Apr;41(4):408-19.
About the author:
Eric is the editor of OrganicFitness.com and a writer for GutFlora.com/TheGutDiet.com. He’s an independent writer with a strong interest in personal health and the power of nature to help us heal.
He studies Public Nutrition and specializes in the human microbiome, inflammation and gut permeability.
Eric works as a personal trainer and currently coaches a few dedicated clients on their way to a better physique. He specializes on barbell- , kettlebell- and sprint- training. Subjects like mass building and weight loss are some of his favorites.
Eric believes that lifestyle choices have to be made on an evolutionary basis!
Pulse Fast For Mass Phases
Pulse Fasting – Why Bother?
As soon as I heard about the Pulse Fast, my interest was piqued. The Pulse Fast was something aggressive that I could do just once per week, leaving the rest of my week alone.
Here’s the deal: I’m in the midst of a fall mass-building phase. I’ve already planned my diet very well. I’ve gained 16 pounds of lean mass since early summer. The Pulse Fast was something I could easily do once per week without changing the rest of my plan.
So, perhaps ironically, I planned to “fast” during my bulking phase.
Insulin: The Jekyll and Hyde Hormone
I purposefully keep endogenous (internal) insulin flowing when gaining mass. But it’s been a while since I’ve done this, and I know insulin is a “Jekyll and Hyde” hormone – both friend and monstrous foe. Elevated insulin concentrations can help you build muscle or it can make you fat and lead to disease.
With chronically elevated insulin concentrations, particular genes get turned on and the fat-building machinery of cells gets overproduced, setting the stage for triacylglycerol creation and storage (fat gain).
Further, with my family history of Type II diabetes and obesity, I was aware that I may be a poor carb-handler, particularly now that I’m in my early 40s and no longer a multi-sport, hyperactive youth. Unwanted fat gain would be tougher to strip off in early spring.
I had to give my physiology a break from the past eight months of gain, gain, gain. I needed to re-train my body so the Hyde side of insulin didn’t begin to overpower the Jekyll side. In short, I needed insulin relief.
Still, I needed insulin on my muscles’ side, and in sufficient quantities to work with my other anabolic hormones. This is where Pulse Fasting came in.
By simply doing this augmented version of a protein-sparing modified fast (PSMF) once per week (when I’m crushed with work at the university and find it difficult to eat anyway) I could remove insulin’s presence to some extent and give my genetic machinery a break.
Insulin Relief: Not Gobbledygook
Okay, reality check. Genetic and cellular machinery? Temporal adjustments to hyperinsulinemia? Acetyl Co-A carboxylase?
Holy carboxylations, Batman, is this just all intellectual gobbledygook?
No, it isn’t.
A picture is worth a thousand words, so I thought I’d create one to illustrate to myself just how much “insulin relief” I’d be getting by employing a MAG-10 Pulse Fast one day out of seven.
Here it is:
Looking at the graph, you can see that moderately-sized casein and casein-plus-fat meals are mildly insulinogenic. Not quite at the magnitude of a 524 kcal mixed meal (19% protein, 63% carbohydrate, 18% fat) but that’s the point, isn’t it? As stated by Tipton (2004): “The magnitude of insulin response [to 20 g casein] was not great.”
The Right Magnitude of Change
Let’s consider peak insulin values across a day. The comment in the upper right of the graph shows that a pretty standard six meals for a grown man (about 3000 kcal per day) results in 400-500 units of peak insulin over six meals. That equals 2400-3000 total units secreted just at these peak times.
By contrast, the casein “pulse” values are clearly much lower. Even at 20-50 grams per dose or with 1g/kg of fat added, there’s not a whole lot happening. No carbs, less insulin. That’s pretty straightforward.
Multiplying-out the peak insulin values we get 65-79 units for ten pulses. That equals 650-790 total units secreted at peak times.
And it’s worth noting that Pulse Fasting is more along the lines of just 10g casein hydrolysate boluses – a smaller dose than 20-50g and that would lead to a somewhat smaller insulin response. On the other hand, MAG-10 is spiked with leucine, so we might be back up near 70 after all.
Leaving other issues to the side, this low and steady insulin effect puts my “Oh my God, I’m shrinking!” thoughts at ease, even as I take a day off of forced eating and start to retrain my biochemistry away from fat storage.
“Muscle-Sparing” vs. “Professor Pudge”
Another figure is called for to illustrate my thinking on “muscle-sparing” levels of insulin versus “Professor Pudge” levels of insulin:
If I’m theoretically producing roughly 75% less insulin one day per week, on that day my physiology reflects the lower half of the figure. That is, on Mondays I produce enough insulin to maintain muscle mass but not enough to keep my cellular machinery in fat storage mode.
The Final Verdict
A week-long computation suggests that I’m secreting 11 percent less insulin per week. That is, if I set my previous chowhound insulin levels as 100 percent max secretion for seven days, I’m now at just 25 percent output on Mondays, plus 100 percent on the other six days.
Eleven percent sounds perfect to me. It feels like the right magnitude of change at this point in my year-long macro-cycle. And this is just concerning the insulin side of the equation.
Next time, I’ll ramble on about what else I see besides insulin underlying the MAG-10 Pulse Fast and I’ll offer some other thoughts, like what else a 40-something bodybuilder does to shift his physiology and mental state from mass-crazed off-season fork fiend to in-season lean freak.
Do you need an “insulin relief day” in your mass phase? Think about it. And let’s discuss below.
· Drink lots of pure water.
· Organic is always best when available.
· Cut down on salt but feel free to use other spices liberally.
· Except for non-starchy vegetables, the other carbohydrates should be limited to protein meals.
· It is usually safe to assume that most processed foods will interfere with this diet, even if low-carb.
· Finally, it must be emphasized that exercise is a very important component of success.
Highly recommended vegetables.
Eat as many of these as possible for the best health.
Cabbage (green and red)