INSULIN RESISTANCE
This method of weight control is not as concerned with dietary fat
control as it is with insulin control. Elevated insulin levels block fat
from leaving the fat cells causing us to always store fat as opposed to
releasing it and losing our fat padding.
So the question remains, how do we regulate insulin so as to maximize
fat loss as well as other cardiovascular health benefits? The answer
hinges on how INSULIN RESISTANT you are.
The Reaven studies indicated that about 25% of the population are
insulin resistant and that most of them were overweight. In the US, 80%
of the 16 million type II diabetes were overweight before getting
diabetes.
To be fair, 30 million US adults are obese, yet only about 15% are type
II diabetics. So obesity does not always lead to diabetes. Genetics also
play a part as perhaps other unknown risk factors as well. Nevertheless,
the best way for most people to avoid progression to diabetes is to lose
fat.
Obesity leads to NIDDM (Non-Insulin dependent diabetes myelitis) by
decreasing the body’s ability of use insulin. This is called INSULIN
RESISTANCE. Two mechanisms have been proposed: either the fat cells
become so engorged that the surface receptors for insulin are distorted
and do not work as well, or the receptors are “burned out” from over
stimulation of insulin, which is a very harsh hormone.
On the other extreme, there appears to be an equal number of folks that
seem to be immune from overproduction of insulin and and the development
of obesity no matter how much food they eat.
Between these two extremes are the majority of people who are usually
most successful with dietary control similar to Zone levels.
So visualize yourself on a continuum from LOW INSULIN RESISTANCE to HIGH
INSULIN RESISTANCE. It is your unique position that determines how
stringent you must be in Zone balance of foods.
HIGH IR means you must eat fewer carbs per unit of protein. You need to
eat closer to a one to one ratio ie. 7 grams protein to 7 grams carb.
Low IR means you can eat higher levels of carbs. You can eat closer to
.6 ie. 6 grams protein to 10 grams carb.
For the AVERAGE IR, the best ratio is .77 For each 7 grams of protein,
you must eat 9 grams of carbs.
Some foods are more insulin productive than others. These foods roughly
correspond to the glycymic index of carbs. These are listed in the book
and other lists. A HIGH IR person needs to eat more low glycymic index
foods and a Low IR person may eat more high GI foods. An AVERAGE IR can
mix the GI.
It is suggested that you begin the eating plan at the average .77 level.
You will find out after a month if you need to push the ratio up closer
to 1.0 or you can relax it down toward .6
So with these concepts in mind, let’s begin to look at food combinations
that control excessive insulin output. Remember as we go along that
these meals can be modified to more closely match where you fall on the
continuum of IR.
David W. Brown DC
4545 Park Blvd. Ste 105
San Diego, CA 92116
619/260-8086