Glycemic index is a scale of foods that have influence over your blood sugars within 2-3 hours of having eaten a meal. There are certain foods like for example jelly beans which trigger a lot of sugar in your blood or it simply spikes up but when you eat celery which is a carbohydrate does not have the same impact in fact it would depict a low insulin response.This represents how fast the carbohydrates or sugars affect the blood levels. Insulin Index depicts all that non-carbohydrate food that affects the insulin. For instance, when you eat sugar you trigger insulin but there are other foods that you eat that wouldn’t necessarily do that.
Insulin is the hormone that regulates blood sugar and in the presence of insulin it is almost impossible to lose weight so our goal must be to have a low insulin and sugar situation. The foods that are typically high in insulin are white potatoes, white bread and when it comes to whole wheat bread a lot of people are actually under the assumption that it lowers insulin whereas it a point less or almost equivalent .So if you think eating whole wheat bread isn’t going to turn to sugar very fast , it is indeed very high on the scale sitting at 75. On the other hand the foods that are low on the glycemic scale are peanuts and hummus with peanuts at 14 and hummus at 6 which is quite low and one of the most favored foods to consume.
Now let us talk about foods that high on the insulin scale – whey protein powder is very low in fat which is very likely to trigger a high insulin response. Also added to the fact is the lean protein in the whey powder for instance beef protein also triggers a high insulin response and of course goes against the popular belief that whey protein is the best nutritional supplement. We have egg whites which are again low in fats but trigger a high insulin response. On the other hand, we have egg yolks, butter and bacon which are relatively high in fat and hence lowers insulin response.
The irony of the whole weight loss situation is that people tend to believe in order to lose weight they just HAVE to avoid FAT and eat more protein but they have to understand the scale. Fat will actually buffer and lower insulin of fat. So if you were going to have some beef make sure it has some fat in it because fat is one of those things which is almost neutral when it comes to insulin and does not turn into sugar and yes it has calories but does not have an effect on insulin so it is a great choice for diabetics. As for saturated fats considered detrimental to health, now that is a topic I will be covering in my next article
So here is the confusing part if protein triggers insulin which is a fat-making hormone, then why do people lose weight on a high protein diet? Well, that is because these proteins also trigger the fat-burning hormones like glucagon and growth hormones so that’s why that can work to some extent but the important thing to remember is that we want to keep that insulin low to actually enhance the weight loss process. So in case you were to try a protein diet, don’t go too lean and make sure to add some fats and if you were to have those eggs make sure you are consuming them whole rather than eliminating the yolk and I assure you that you are in fact going to lose more weight and also be healthier doing that.
Now to summarize what we have just learnt, the goal is always to keep that insulin level low. It just so happens that the only foods that don’t really trigger insulin are the fats which is the exact same foods that people have been avoiding.