Insulin's Role in Weight Gain

Ever wonder about the connection between carbs, insulin, and weight gain? Here are some thoughts to consider:

After eating our body breaks down carbohydrates and other nutrients into blood sugar. This in turn stimulates the pancreas to secrete insulin into the bloodstream to transport the blood sugar into our cells for energy. However, if we are overweight and/or consume too many simple carbohydrates (white bread, pasta, rice, cereal, crackers, soda, candy, etc.) our cells won't work as efficiently to allow the insulin and blood sugar in. In effect, the cells close and lock their doors! This action leads to elevated levels of blood glucose, cholesterol, and triglycerides. The relationship to obesity is that insulin is a "fat storage" hormone, thereby storing more fat on our body, particularly around our midsection.

What can we do to prevent and/or reverse insulin resistance?
- Exercise cardiovascularly 20+ minutes daily. (It is fine to break this into small segments!)
- Cut back on carbohydrates (white bread, pasta, rice, cereal, sody, candy, sugar) and high fructose corn syrup in diet
- Focus on fresh or frozen vegetables and fruits -- at least 8 servings per day
- Incorporate dried beans and legumes into your daily diet
- Include lean protein at each meal/snack (organic beef, poultry, fish, eggs, whey protein)
- Incorporate healthy fat sources into your daily diet (olive oil, almonds, walnuts, sunflower or pumpkin seeds, ground flaxseed, cold water fish)
- Supplement your diet with a high-quality multivitamin plus 8-10 grams of Omega-3 fish oil for optimum cellular function and insulin/glucose sensitivity