395: Low Carb, High Insulin?
CONSISTENT by Primal Potential
Elizabeth Benton
4.9 • 2.7K Ratings
🗓️ 30 September 2017
⏱️ 22 minutes
🧾️ Download transcript
Summary
Insulin is the master fat loss hormone. Optimizing insulin production and release means fat loss, energy, satiety and the absence of cravings.
Not optimizing insulin means fat storage, difficulty burning fat, fatigue, mood swings, cravings and more.
In episode 394 we introduced the insulin index and explained how insulin can be impacted even when blood sugar is not.
Today we're getting tactical & specific - reviewing which foods might have zero carbs but still produce a measurable insulin response and what you should do about it.
http://primalpotential.com/395/
Resources:
The formula for insulin load:
insulin load = total carbohydrate – fiber + 0.56 x protein – 0.725 x fructose
Chart of carbohydrate versus Food Insulin Index
Optimising Nutrition on the Food Insulin Index
To understand more about this, listen to the following episodes of the Primal Potential podcast:
Episode 058: Understanding Fat Loss
Why Calorie Counting Doesn't Work
Have you tried Thrive Market yet?
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Transcript
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| 0:00.0 | This is Primal Potential and I am your host, Elizabeth Benton. |
| 0:06.7 | Through education, motivation and implementation, we will bridge the gap between knowing and |
| 0:13.8 | doing so we can master fat loss naturally and help you reach your highest potential. |
| 0:21.6 | Let's get started. |
| 0:23.9 | Hello everybody and welcome back to the Primal Potential Podcast. |
| 0:28.0 | I am Elizabeth Benton. |
| 0:29.6 | Thank you so much for joining me for part two of our conversation about the Insulin Index. |
| 0:37.5 | If you have not listened to episode 394 yet, please start there. |
| 0:43.5 | Pause this one, come back to it. |
| 0:45.3 | Take a listen to 394 because that is where I introduce the insulin index, what it is, |
| 0:49.9 | why it matters, and how it's different from things that you might have heard of like |
| 0:53.6 | the glycemic index or glycemic load. |
| 0:56.6 | Today as promised, we are going to get more tactical and practical talking about specific |
| 1:04.5 | foods and specific strategies and specific things I want you to keep in mind. |
| 1:09.8 | But before we do that, just a quick refresher since it has been a couple days since I first |
| 1:14.4 | introduced this concept in episode 394. |
| 1:18.5 | So the insulin index of a food basically tells us how much eating that food in a certain |
| 1:27.6 | amount increases your insulin in the blood for about two hours after that food has been |
| 1:36.4 | ingested. |
| 1:37.8 | One limitation of this and I talked in the last episode about limitations of glycemic index |
| 1:42.8 | and glycemic load. |
| 1:44.4 | But one of the limitations of the insulin index is that it is only looking at this two |
... |
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