How Many Carbs Should You Eat With Insulin Resistance

Summary

In this episode of the Reshape Your Health podcast, Dr. Morgan Nolte discusses how to manage carbohydrate intake with insulin resistance for long-term weight loss and better health. She explains that glucose is not an essential nutrient and highlights the importance of reversing insulin resistance to reduce the risk of serious health issues like diabetes and cardiovascular disease. Dr. Nolte offers practical advice on how much carbs to consume based on personal insulin resistance and activity level, emphasizing the role of fiber in a healthy diet. She also shares success stories from the Zivli program, encouraging listeners to make gradual, sustainable changes.

Takeaways

• 😀 Insulin resistance is a key factor in long-term weight loss and health, and understanding how to manage it is crucial.
• 😀 There are no essential carbohydrates, as glucose is not a required nutrient for the body, unlike proteins and fats.
• 😀 Despite being a nonessential nutrient, the Dietary Guidelines for Americans recommend 45-65% of daily calories come from carbohydrates.
• 😀 Glucose is produced by the body from nutrient substrates and fat, so it's not necessary to consume high amounts of carbs, especially for those with insulin resistance.
• 😀 For most adults with insulin resistance, consuming 100-130 grams of net carbs per day can lead to elevated insulin levels.
• 😀 The more insulin resistant you are, the fewer carbohydrates you should consume. The more active you are, the more carbs you can tolerate.
• 😀 To assess insulin resistance, the quiz from Dr. Bikman’s book helps identify symptoms like excess belly fat, high blood pressure, and family history of diabetes.
• 😀 Dr. Bikman suggests aiming for 50-100 grams of net carbs per day for people with mild insulin resistance, and 50 grams or fewer for those with moderate to severe insulin resistance.
• 😀 Fiber is an important component of a low-carb diet. Though not an essential nutrient, it has significant health benefits like protecting the liver and feeding the gut.
• 😀 Aiming for 25 grams of fiber per day for women and 35 grams for men can help mitigate insulin resistance and improve overall health.

Q & A

Why is reversing insulin resistance important?

Reversing insulin resistance is crucial because it reduces the risk of developing serious health issues such as diabetes, cardiovascular disease, cancers, and dementia.

What is the misconception about glucose?

The misconception is that glucose is an essential nutrient, but in reality, glucose is not essential because the body can produce it from other nutrients or body fat.

Why does the Dietary Guidelines for Americans recommend a high carbohydrate intake despite glucose not being essential?

The recommendation to get 45-65% of calories from carbohydrates is based on traditional dietary guidelines, but it doesn't account for the fact that glucose is not essential and the body can make it if needed.

How much glucose is considered necessary for the body?

The recommended dietary allowance (RDA) for glucose is 130 grams per day, which is the amount needed to meet the requirements of obligatory tissues like parts of the brain and kidneys.

Can the body make glucose if needed?

Yes, the body can produce glucose from other nutrients or from body fat, making glucose a non-essential nutrient.

How much carbohydrates should people with insulin resistance consume?

For adults with insulin resistance, it is recommended to keep carbohydrate intake between 50-100 grams of net carbs per day, with a more ketogenic approach (50 grams or fewer) for those with more severe insulin resistance.

What is the role of exercise in determining carbohydrate intake?

The more active you are, the more carbohydrates your body can tolerate. People with insulin resistance should adjust their carb intake based on their exercise frequency and intensity.

How do you determine your personal carbohydrate tolerance?

Personal carbohydrate tolerance can be determined by assessing symptoms of insulin resistance, activity levels, and using tools like Dr. Bikman's insulin resistance quiz or continuous glucose monitors.

What are the benefits of fiber, and how much should people consume?

Fiber has several health benefits, including protecting the liver and gut, and supporting cardiovascular health. It is recommended that women aim for 25 grams of fiber per day and men aim for 35 grams.

Can you still enjoy carbohydrates while following a low insulin lifestyle?

Yes, people can enjoy healthy, low-carb, and high-fiber plants such as raspberries, blackberries, avocados, and nuts, which are part of a sustainable low insulin diet.