Season 1, Episode 2- Insulin and Blood Sugar
Follow along with these notes while listening to Season 1, Episode 2. If this information is new to you, I recommend listening to the episode multiple times. Practice saying the information out loud until you feel like you've mastered it. Then you are ready to move onto episode #3!
Insulin
Insulin is a major hormone. You must fix insulin issues before you can address any other hormone problems.
When you eat too many carbs chronically, you end up with high insulin.
If insulin is too high… you store fat.
Fasting Insulin Level should be between 2-5
Blood Sugar
Blood sugar should be between 70-90 (see the blue line on the graph)
How does Blood Sugar work?
You eat foods with sugar and carbs
Blood sugar (glucose) rises
Insulin is secreted to move the sugar into your cells where it produces energy
Blood sugar drops after insulin is secreted
Extra blood sugar is turned into triglycerides in the liver (you store fat)
Foods that increase insulin
Sugar: cane sugar, fructose, dextrose, corn syrup, etc...
Artificial Sweeteners (don't raise insulin levels directly, but they create too many other problems): Splenda, aspartame, sucralose, acesulfame, neotame, saccharin, etc...
"Natural" sweeteners: honey, agave, maple syrup
Starchy veggies: potatoes, peas, squash, beats, yams, carrots, etc...
Legumes: black beans, kidney beans, navy beans, edamame, etc...
Conventional yogurt/milk products (mostly low fat), whey protein powder
Grains: rice, quinoa, oats, corn, wheat, amaranth, buckwheat, etc...
Packaged foods labeled "gluten free"
Fruit: apples, bananas, pears, peaches, melon, mangos, grapes, oranges, kiwi, cherries, fruit juice, etc...
Too much meat/protein
Baked goods, candy, crackers, pancakes, cereal, oatmeal, muffins, toast, pasta, chips, sweetened yogurt, "low fat" products, salad dressings, some spice mixes, ketchup, sauces, sugary drinks, etc..
Foods that help lower insulin level
Moderate amounts of protein (about 1/4lb meat per meal, or about 20 grams protein)
Non-starchy veggies: asparagus, sprouts, celery, broccoli, brussels sprouts, cabbage, cauliflower, cucumber, eggplant, green beans, jicama, kale, greens, mushrooms, okra, onion, garlic, peppers, radish, snap peas, tomatoes, zucchini, spaghetti squash, etc...
Oils: coconut oil, pasture butter, ghee, olive oil, animal fats
Fats: avocado, olives, canned full fat coconut milk, raw nuts and seeds, nut butters
Sweeteners: stevia or monk fruit
