Middle Age Spread, Metabolic Syndrome and Insulin – How Insulin Affects Weight
Are you baffled by that fat collection around your middle that just won’t shift? You are careful not to overeat in a day and eat healthily, plus do your yoga and walking, but that persistent flab seems here to stay. It could be that you are simply overeating at mealtimes, causing a flood of insulin which then encourages fat storage. In this article, you’ll get the skinny on how to eat mindfully to avoid metabolic syndrome and abfat gain.
A person’s body needs a consistent amount of sugar, or glucose, to be able to function correctly. Muscles need glucose to do their work, and glucose travels across the blood-brain barrier to fuel your grey-matter. Sugar levels that become too high, or too low, cause many negative side effects. If the pattern of high or low blood sugar continues, the outcome will be weight gain, as well as other health problems, such as diabetes.
Symptoms of High or Low Glucose Levels
When someone experiences low blood sugar (hypoglycemia), these common side effects may be noticed:
- Confusion; Not being able to finish ordinary jobs
- Blurred vision
- Heart palpitations
- Anxiety and shakiness (especially in the hands)
- Perspiring and clammy skin
- Unconsciousness, though not as common
When someone experiences high blood sugar (hyperglycemia), sometimes there are no noticeable symptoms at first. Some of the mild symptoms early on are:
- Excessive thirst
- Increased urination
When an individual with hyperglycemia continues to ingest foods or drinks high in glucose, they will develop more symptoms of high blood sugar such as:
- Dry mouth
- Blurred vision
The Effect of High Insulin on You and Your Loved Ones
There’s a huge epidemic affecting society today that doctors refer to as “Metabolic Syndrome“. It’s not caused by bacteria or viruses, but by the food we put into our bodies. For the person that has this syndrome, and does nothing about it, diabetes is inevitable, as well as many other health problems leading to a disease ridden, disabled life and a premature, uncomfortable death. That’s not nice for anyone to experience or any family to witness. One of the most obvious signs of this syndrome is abdominal obesity. Most of the weight gain and fat will be in the middle of the body, around the belly. But there is good news for this condition. Many, if not all, of the symptoms of metabolic syndrome can be corrected by changing the diet.
What is Metabolic Syndrome?
Eating too many foods with sugar and simple carbohydrates, such as desserts, pizza, bread and pasta, can result in metabolic syndrome. These refined carbohydrates are broken down by the body very quickly and result in a surge of blood sugar levels, which then leads to a rush of insulin. Normally, insulin helps convert blood sugar into energy, but after long periods of high insulin levels, the body doesn’t respond to it any longer. A change in eating habits, as well as, physical activity, will result in a reversal of weight gain, high blood sugar and high insulin levels.
Ditch These Simple Carbohydrates
- White Flour Products
- Sugary beverages
- Fruit juices
Avoiding carbohydrates completely would be unwise. We need them to be healthy and to fuel the brain. Complex carbohydrates would be a good choice, paired with lean protein. This combination will help control blood sugar levels.
Enjoy These Protein Rich Foods
- Kidney beans
- Raw and steamed vegetables
- Fruits in moderation
- Fiber rich foods
- Dairy products such as Greek yogurt and cottage cheese
Nature’s Little Helpers
- Drinking tea with your meal can have blood sugar benefits.
- Using apple cider vinegar liberally, as in a homemade salad dressing, lowers blood sugar and insulin levels and will help to curb the appetite.
- Cinnamon is an easy spice to sprinkle on oatmeal or fruit and has also been shown to lower blood sugar levels.
- Synthetic artificial sweeteners have many health disadvantages, but a natural, zero calorie sweetener with health benefits comes from the stevia plant. Stevia is sold in powder or liquid form and can be used as a substitute for sugar, therefore keeping blood sugar and insulin levels lower.
Healthy Eating Habits
Along with being more conscious about food choices, it is important to note that meals need to be eaten at regular intervals. Going too long between meals causes blood sugar levels to decrease, which leads to overeating, which then leads to higher insulin levels, resulting in weight gain and health problems. Choosing a healthy, balanced diet, rich in lean proteins and complex carbohydrates, and spacing meals evenly throughout the day will provide lower blood sugar and insulin levels. Working an exercise routine into your daily life will give additional benefits in lowering blood sugar and insulin levels. References