Starch and Insulin Resistance

I was really hoping to have an answer to this as well. Maybe Matt will way in?

Specifically, i hit a road block when trying to explain why sugar/starch should be a part of eating. The argument usually gets sidelined by urine/stool sugar output, kidney and liver processing and then me yelling about a measuring urine concentration …

-OM

If you do a pubmed search, you shouldn’t have trouble finding scientific studies on diet an insulin resistance. In general, a low-carb diet increases insulin resistance. A high-calorie diet will also increase insulin resistance because of increase fat stores. On the other hand, a hypocaloric (low-calorie) diet increases insulin sensitivity, and so does exercise, especially cardiovascular exercise, which rapidly uses up glycogen stores.

I believe starch can be good for insulin sensitivity as long as one isn’t eating so much as to gain fat.

@Cindy01 That’s what I seem to be discovering too….well,I haven’t checked all types of starch yet. At least it seems that all grains are not something that are most optimal for me to have on a regular basis. Plantains I’m still not out of and haven’t tried potatos.

The main thing I’m struggling with is coming up with meals as I don’t want to just eat some (raw) fruits with milk. I actually don’t like to drink my calories in general,so I don’t.

What do you eat in a day,are some of your favorite meals/recipes?

@Dutchie I really enjoy fruits. This isn’t the season here for sweet, ripe fruits (all our imports during this season are from Brazil… and they are sour as f*ck) so I’ve resorted to fresh fruit juices like mango, apple, raspberry etc. Sugar (hard candy on some occasions) is good to snack on and I usually have meat (or any form of saturated fat) and some veggies for lunch/dinner. I eat eggs, too. Sometimes I have ice cream, hard candy or low/no-starch chocolate bars like Mars bars. Too much lactose causes a lot of digestion issues for me, so I prefer dairy low in lactose like whole milk, cheese, Greek yoghurt etc.

Do I miss starch? Absolutely. I crave buttery white basmati rice with my meals, potatoes baked in coconut oil, salty green peas.

It feels reminiscent of low carb for me, and it really is.

If I consume too much sugar, it triggers a large insulin release and my symptoms return. So I try and spread out my sugar intake through the day. I still do not feel as energised as I would have hoped, but it really has helped. At least I can have breakfast and not pass out, or not invest so much effort in being productive.

I am determined to conquer this.

I have planned going nearly zero carb to minimise my insulin release for a few days (or a week) and then have a high carb day. I do not know if this method will work, some have reported carb cycling reverses insulin resistance.

I have also planned a water fast to ‘reset’ my system. Let’s see how long I last… haha.

Things I have tried: thyroid supplements, supplements, exercise and intermittent fasting. None have worked.

I’d like to thank two users on this forum; Ari and Amy. Amy advocates those with hypoglycemic issues increase salt intake. It really had given me a small boost. Ari advised me to eliminate starch. Thanks guys.

@david It is very odd, I NEVER had any of the symptoms I’m currently experiencing prior to low carb. I was binge eating, restricting, fasting, exercising vigorously, despite feeling extremely exhausted, a pizza binge would usually give me a boost.

When I discovered Atkins, I was in such desperate place. Appetite suppression, weight loss, eat all the fat I want – it sounded like the miracle. It completely destroyed me. I would not be the wreck I am today if I had been a little more responsible, gah I wish I discovered 180DH earlier.

Sugar is a great source of quick energy for those with efficient glucose metabolisms like yourself. Fruits are also more nutritious than a bowl of white rice or pasta :)

• This reply was modified 10 years ago by cindy01.

@Cindy- Your plan to go on a zero-carb diet or water fast does not sound wise to me, considering your description of your symptoms and history. I think you will just rebound, binge on carbs, and feel even more out of balance than you do already. That’s just my opinion, but your own experience may be telling you the same thing. You report that a low-carb diet harmed your metabolism, and now you want to try that same path again?

In your situation, I think my goal would be to normalize my relationship with carbohydrates. You’re doing well by spacing out your sugar intake to avoid spikes, but you might also think about gradually adding back normal foods, like the basmati rice or potatoes that you’re missing. If you can do this a little bit at a time, maybe 20 grams a day the first week, then 40 grams a day the next week, and so forth, then hopefully you can rebuild your carb tolerance. If you fast or go low-carb, I think you’ll only make the situation worse.

Sugar can be helpful because fructose metabolism by-passes our normal carb metabolism and gives us instant energy, but I don’t think it’s good to totally rely on that kind of energy. In the long run, I think reintroducing starches is probably a good idea–because they will make you feel more stable.

@Dutchie- We’re pretty much all stupid @ssholes. I highly doubt there are any readers or contributors on this site who haven’t tried some pretty dumb sh!t in the past. There’s no shame in making mistakes. We just have to learn from them and try not to do the same thing again. I figure I’m doing okay if I can make the same mistake less than, say, 20-30 times. ;)

I’m sorry to hear you’re struggling with your work situation. Four years is a long time, but I’m sure you’ll make it through if you keep working at it.

I’ve gone through some dark periods in my life too, and so I know how hopeless it can feel. I think it’s important to try to find something to work towards and feel optimistic about. Working towards that certification could provide that for you, even if it takes a long time to save up for the actual course. Building up your own fitness, while you aim to eventually help others, could also help. I know that, for me, accomplishing small goals in the gym is great for my confidence.

I hope it all work out for you!