Insulin and the Sugar Trap

Our bodies are always working to maintain a state of internal constancy. This means that when we ingest a meal and the glucose level in our blood goes up, beta cells in the pancreas are encouraged to release insulin. This rising insulin aids in our body’s ability to metabolize the glucose or to store it. When the glucose level in the blood comes back down as a result, the body’s insulin level will eventually go down also. Because of our body’s desire for constancy, another hormone called glucagon is then released by the pancreas. This allows us to turn “stored” fuel (fat) back into glucose. Usually, this system functions very well, and our muscles and organs are well-fed with the glucose they need for fuel. The constant cycle of insulin and glucagon help our glucose levels to remain as constant as possible so that we always have access to a source of energy in the blood stream. We therefore experience the nourishment and energy we need to function properly as human beings. Unfortunately, America loves sugar. Eating refined carbohydrates and sugar makes insulin levels soar and wreaks havoc on the body. Because of the resulting weight gain, we have seen a sharp increase in obesity, insulin resistance, and most unfortunately, type 2 diabetes, now even among many children.

Insulin Resistance: The effect of the insulin depends on its concentration in the blood and on the sensitivity of the targeted tissue to insulin. (1) If the targeted tissues are less sensitive because of a genetic predisposition or excess fat storage in the cells, the pancreas then produces larger amounts of insulin to compensate. This is called insulin resistance, and it is another cause of weight gain and an inability to break down fat and burn it for energy. When the insulin level in our body goes higher as a result of this unhealthy state of insensitivity, the body continues seeking for a place to store glucose. The glucose is stored in many different types of cells in the body, including the fat cells. Not only will we store more fat as a result of this higher level of insulin, but our pancreas is not encouraged to produce the glucagon responsible for helping to break down stored fat to turn it back into glucose so we can burn it! Yikes! No wonder we are having trouble getting the weight off!

Type 2 diabetes: The unfortunate consequence of a body’s ongoing problem with insulin resistance is that the pancreas can develop an inability to compensate and produce enough insulin. Insufficient insulin means that glucose in the bloodstream cannot be metabolized and used to sustain the body’s normal processes. This is damaging to tissues for a variety of reasons, and therefore to organs and bodily systems. This is why in the United States diabetes is the leading cause of blindness, kidney failure, and amputation of the lower extremities. People with diabetes also frequently have problems with circulation which result in their increased tendency to suffer from gangrene and atherosclerosis. (1) Fortunately, the effects of type 2 diabetes can be managed quite well through lifestyle changes to include a healthy diet and plenty of exercise. Even more importantly, it has been suggested that this disease can be completely prevented by making those changes much earlier! (2)

The Sugar Connection: Even if we do not possess the disposition for insulin resistance or type 2 diabetes, we can experience uncomfortable symptoms and weight gain by constantly eating food which raises the glucose in our blood too quickly. These foods are called high glycemic foods, and they are mostly ones which are high in processed carbohydrates or sugar. By eating them, we raise our blood glucose level very quickly and therefore encourage the pancreas to quickly produce a great deal of insulin. Because of the nature of this food-very often full of empty calories and very quickly broken down- we do not have the inclination to use the glucose for activity, and our insulin level remains high for much longer than the glucose level can be sustained. With the “help” of the lingering insulin level, we store the energy as fat. Also, because our pancreas does not produce glucagon to start breaking down stored fat for energy, we soon feel hungry and eat again! Wow! What a terrible cycle to put ourselves into! But there is a way to break free! It is just a matter of learning what is going on inside the body. We can make wise dietary choices to deactivate the spiking sugar-insulin cycle and activate the weight-loss hormones we all naturally possess!

What to Eat: Low glycemic foods take longer for the body to break down and do not send glucose levels soaring. They include all fresh fruits and vegetables (except for starchy ones like potatoes), lean meats, nuts and seeds, and some whole grains. The idea is to include as many of these healthier foods as possible in our diet and, if needed, to eat more often than three times a day. When we do this, insulin levels do not spike, and we set our body up for healthy glucose and insulin levels throughout the day. Oh, how wonderful it is to enjoy the steady flow of energy this promotes! Mood swings caused by spiking and diving blood sugar are abolished, and afternoon sleepiness is a thing of the past! After eating this way during the day, our insulin level is relatively low when we go to bed. This is a great way to assure that our bodies will produce glucagon through the night and burn stored fat while we sleep! Now THAT is more like it! And for those who are insulin-resistant, a diet to include the above foods will promote fat loss and will lead to greater sensitivity to insulin. Our bodies are thus engaged in a weight-loss/insulin sensitivity enhancing cycle! When we really understand and visualize how our body operates each time we eat, it becomes much more difficult to make unhealthy dietary choices. Give it a try! It really only takes a few days to start noticing a difference!

(1) Fox, S.I. (2006). Human physiology. New York: McGraw Hill Higher Education.

(2) Barnard, N.D. (2007). Dr. Neal Barnard's program for reversing diabetes: the scientifically proven system for preventing diabetes without drugs. New York: Rodale, Inc.