#insulin response

[fatgirlgetsfitatlast]

Effects on sugar levels & insulin: 7 most common sweeteners

Aspartame: The oldest and most studied sweetener, aspartame has zero grams of sugar and won’t spike insulin levels after it’s consumed. However, studies in mice have shown that aspartame affects gut bacteria in ways that could lead to insulin resistance, especially with frequent and repeated use. Aspartame is found in diet coke, as well as the brand name sweetener Equal.

Saccharin: Found in Sweet N Low, saccharin may affect gut bacteria in ways that could lead to insulin resistance, based on mice studies. If this is an issue in humans, it will likely only occur with frequent and repeated use. In the past, saccharin has been associated with bladder cancer, based on mice studies, but that was based on extreme levels humans would never consume, so that fear is not based on reality.

Sucralose: A recent human study found that sucralose, which is found in Splenda, may lead to increased insulin spikes when sugar is consumed. It’s also been shown to alter gut bacteria in mice.

Stevia: A relatively new sugar substitute, Stevia is considered one of the safer sugar substitutes. However, little research has been done on it.

Erythritol: This is a sweetener that’s only been approved on the market since 2001, and becoming more popular in recent years. It isn’t recognized as sugar in the body hasn’t been shown to raise insulin levels and is well tolerated, compared to its cousin malitol. That said, it hasn’t been well studied.

Xylitol: Xylitol is a sugar alcohol with about 40% of the calories of regular sugar, so it can contribute to insulin resistance and Type II diabetes if consumed in high amounts.

Maltitol: Maltitol is a sugar alcohol with fewer grams of sugar than pure sugar. But at around half the calories of sugars, it’s not a good option for avoiding insulin resistance and Type II diabetes. It can also lead to significant diarrhea and bloating issues.

source: imaware

[comtedemoney]

When We Eat, or Don’t Eat, May Be Critical for Health

A growing body of research suggests that our bodies function optimally when we align our eating patterns with our circadian rhythms.

When we eat or don't eat may be critical for health By Anahad O’Connor in The New York Times, July 24, 2018 https://www.nytimes.com/2018/07/24/well/when-we-eat-or-dont-eat-may-be-critical-for-health.html

From the article:

[T]he premise of a new book, “The Circadian Code,” by Satchin Panda, a professor at the Salk Institute and an expert on circadian rhythms research [is] that people improve their metabolic health when they eat their meals in a daily 8- to 10-hour window, taking their first bite of food in the morning and their last bite early in the evening.

This approach, known as early time-restricted feeding, stems from the idea that human metabolism follows a daily rhythm, with our hormones, enzymes and digestive systems primed for food intake in the morning and afternoon. Many people, however, snack and graze from roughly the time they wake up until shortly before they go to bed. Dr. Panda has found in his research that the average person eats over a 15-hour or longer period each day, starting with something like milk and coffee shortly after rising and ending with a glass of wine, a late night meal or a handful of chips, nuts or some other snack shortly before bed.

That pattern of eating, he says, conflicts with our biological rhythms.

[johnheltzen]

Fanning the metabolism flames

To keep metabolism stoked and to avoid binge eating from extreme hunger, eat 3 meals and 3 snacks daily with no more than 3 hours between. (3,3,3 Plan!)  Keep portion sizes small, limit sugar, saturated fats, salt and junk food, and include protein with every meal or snack to stabilize insulin response.  It is much easier to control intake when hunger is not an issue.

  To keep up on the latest goings-on.... Join the Evolution at http://johnheltzen.wordpress.com/

[johnheltzen]

Do This Before You Eat Sweets

Consume one to two tablespoons of apple cider vinegar before a sweet treat to help moderate blood sugar swings and insulin response.  Apple Cider vinegar can also be consumed up to 1 hour past sugar consumption to moderate blood sugar spikes and avoid immediate fat storage for those with insulin resistance.

  To keep up on the latest goings-on.... Join the Evolution at http://johnheltzen.wordpress.com/