Category Archives: Lifestyle

When you wander through a grocery store, it’s hard to miss the abundance of food products labeled as “keto.” From cauliflower pizza crust to cauliflower noodles and bread, the market is flooded with these alternatives. However, it’s easy to be deceived by clever marketing if you don’t take the time to flip the package and examine the label carefully.

This was my exact reaction when I saw “cauliflower gnocchi” one day while grocery shopping. While I am always excited to see healthier versions of traditionally comfort food items, I typically am very skeptical. This time was no exception.

Cauliflower gnocchi is a variation of traditional gnocchi, a type of Italian dumpling usually made with potato, flour, and eggs, thus high in starch. In the case of cauliflower gnocchi, the potato is replaced or supplemented with cauliflower. This substitution aims to reduce the carbohydrate content, making it more suitable for those following a low-carb or keto diet.

The main appeal of cauliflower is its lower calorie and carbohydrate content compared to traditional starch-based products (pasta, bread, crackers, etc.). Cauliflower is naturally low in calories and carbohydrates while providing dietary fiber, vitamins, and minerals. By using cauliflower as a base, the overall caloric and carbohydrate load of the dish can be reduced, potentially making it a more diet-friendly option. However, when purchasing any cauliflower food product, it’s crucial to read the label and ingredients list. Marketing can be deceiving, and it’s important to know what you’re getting.

The most crucial element to focus on when examining a food label is the ingredient list. When it comes to reducing insulin levels, everything else on the nutrition label becomes less significant. Here are three reasons why:

• Fat: The type of fat is more important than the total fat content. The majority of products loaded with processed or trans-fats are typically made with starch and/or sugar. By simply avoiding anything that includes starch in the ingredient list, you will naturally steer clear of these unhealthy fats.
• Carbohydrates: The total number of carbohydrates is overshadowed by the type of carbohydrates, specifically those derived from starch and added sugar. Once again, by avoiding products that list starch or added sugar in their ingredients, you will eliminate items that cause spikes in insulin levels.
• Fiber: Fiber content becomes irrelevant because the majority of your food intake should consist of whole and unprocessed produce, including frozen and canned options, which naturally have high fiber content.
• Protein: Protein becomes less of a primary concern since a varied diet comprising lean proteins, nuts and seeds, and vegetables will provide an adequate protein intake.

In summary, when evaluating food labels, pay close attention to the ingredient list, as it holds the key to managing insulin levels effectively. By avoiding starch and added sugar, focusing on healthy fats, and prioritizing whole, unprocessed foods, you can make informed choices that support your dietary goals.  Hopefully, this understanding will assist you in cutting through the noise and deciphering a nutrition label effectively. Ultimately, the ingredient list is the crucial component that truly matters.

How do you decode an ingredient list? It’s quite simple! The ingredient list on a food label, as defined by the FDA, showcases all the ingredients present in a product, listed in descending order of predominance. In other words, it gives you a clear picture of what’s inside, from the most abundant to the least.

Let’s take a hypothetical example using cauliflower gnocchi, respecting the brand anonymity. At first glance, the packaging appears healthy, adorned with plenty of green, which usually signals healthiness to most shoppers. It’s plant-based, organic, and vegan, which may sound like an excellent choice to the uninformed consumer. But now, let’s zoom in and read that ingredient list.

Increasing your fiber intake is vital important for maintaining good digestive health, preventing constipation, and reducing your risk of chronic diseases such as heart disease and type 2 diabetes. Unfortunately, some people aren’t getting enough. Since fiber is usually found in carbohydrate-containing foods, many people who follow a low carbohydrate diet  don’t get enough fiber. So just for a reminder, here a few reasons why you should make it a goal to eat more fiber-rich foods, including fruits, non-starchy vegetables, and nuts and seeds.

• Improved digestion: Fiber helps keep your digestive system moving, reducing the risk of constipation and other digestive problems.
• Weight management: High-fiber foods tend to be more filling, which can help you eat less and manage your weight more easily.
• Lowered risk of heart disease: A diet high in fiber has been shown to lower cholesterol levels and reduce the risk of heart disease.
• Reduced risk of certain cancers: A high-fiber diet has been linked to a reduced risk of colorectal cancer.
• Improved gut health: Certain types of fiber act as prebiotics, which feed the beneficial bacteria in your gut and improve overall gut health.
• Increased nutrient absorption: Fiber can help improve the absorption of nutrients from food by slowing down digestion and allowing more time for absorption to occur.

Now that you have a refresher on why you should be eating more fiber, here are some ideas for how to incorporate more fiber into your diet.

• Add more fruits and vegetables to your meals: Fruits and vegetables are excellent sources of fiber. You can add them to your meals by roasting, steaming, incorporating them into your salads, or blending them into your smoothies.
• Snack on nuts and seeds: Nuts and seeds are not only high in fiber but also contain healthy fats and protein. You can add them to your yogurt, smoothies, or salads or snack on them on their own.
• Add more fiber-rich toppings: Toppings such as chia seeds, flax seeds, and hemp seeds are high in fiber and can be added to your yogurt, smoothie bowls, or salads.
• Opt for high-fiber snacks: Choose high-fiber snacks such as raw vegetables in guacamole, avocadoes, nuts, and fruits.

In a nutshell (pun intended), adopting a low insulin lifestyle brings with it a marvelous perk: the freedom to savor as much fruit, non-starchy vegetables, and nuts and seeds as your heart desires, all without the need to meticulously tally up those carbohydrates. By indulging in generous portions of these fiber-rich options, you can effortlessly achieve your fiber goals, reaping the incredible rewards they bring to your overall well-being.

Insulin and fertility share a fascinating connection, which is essential to understand in order to navigate this aspect of reproductive health successfully. High levels of insulin and insulin resistance, a condition where our body’s cells become less responsive to insulin, have been linked to various fertility-related conditions, with polycystic ovary syndrome (PCOS) being one of them.

Women with PCOS often experience elevated insulin levels, which can disrupt the delicate balance of reproductive hormones like estrogen, progesterone, and testosterone. These imbalances can have repercussions on various aspects of fertility. For instance, high insulin levels have been linked to poor oocyte (egg) development and maturation. This can lead to lower egg quality, which in turn affects fertility and increases the risk of miscarriage. It’s like a domino effect!

But wait, insulin doesn’t stop there. It can also interfere with crucial processes like ovulation, implantation, and placental development. This means that high insulin levels can significantly impact a woman’s ability to get pregnant, maintain a healthy pregnancy, and reduce the risk of recurrent pregnancy loss.

In summary, high levels of insulin can:

• Interfere with the normal release of luteinizing hormone (LH), a key player in triggering ovulation.
• Impair the development and receptivity of the uterine lining, making it less welcoming for the fertilized egg to implant.
• Interfere with the normal development of blood vessels within the placenta, leading to potential pregnancy complications

The good news is that understanding the role of insulin in female infertility opens doors to potential interventions and treatments. By addressing insulin levels and improving insulin sensitivity, we can positively impact fertility outcomes. The bad news is that most women’s healthcare providers only test blood glucose and hemoglobin A1c levels, not insulin. By solely relying on blood glucose and A1c measurements, healthcare providers may miss the underlying insulin-related issues contributing to infertility and recurrent miscarriage. This can lead to missed opportunities for early intervention and tailored treatment plans that address insulin resistance and promote optimal reproductive function, such as a low insulin lifestyle.

Comprehensive insulin testing, which includes fasting insulin levels and HOMA-IR (homeostatic model assessment for insulin resistance), provides a more accurate assessment of a patient’s metabolic and reproductive health. It enables healthcare providers to identify insulin resistance or elevated insulin levels that may be impacting fertility.

In a published case series, infertile patients with PCOS were able to conceive on average 86 days after starting a low insulin lifestyle. That is unbelievable! By simply lowering their insulin levels, they were able to improve the health of their eggs, ovulate more regularly, create an improved environment for implantation, all of which improved their fertility.

References

• Hoeger KM, Dokras A, Piltonen T. Update on PCOS: Consequences, Challenges, and Guiding Treatment. J Clin Endocrinol Metab. 2021;106(3):e1071-e1083. doi:10.1210/clinem/dgaa839
• Marshall JC, Dunaif A. Should all women with PCOS be treated for insulin resistance? Fertil Steril. 2012;97(1):18-22. doi:10.1016/j.fertnstert.2011.11.036
• Craig LB, Ke RW, Kutteh WH. Increased prevalence of insulin resistance in women with a history of recurrent pregnancy loss. Fertil Steril. 2002;78(3):487-490. doi:10.1016/S0015-0282(02)03247-8
• Ispasoiu CA, Chicea R, Stamatian FV, Ispasoiu F. High fasting insulin levels and insulin resistance may be linked to idiopathic recurrent pregnancy loss: A case-control study. Int J Endocrinol. 2013;2013. doi:10.1155/2013/576926
• Sharpe A, Morley LC, Tang T, Norman RJ, Balen AH. Metformin for ovulation induction (excluding gonadotrophins) in women with polycystic ovary syndrome. Cochrane Database of Systematic Reviews. 2019;2019(12). doi:10.1002/14651858.CD013505
• Zhang D, Yang X, Li J, Yu J, Wu X. Effect of hyperinsulinaemia and insulin resistance on endocrine, metabolic and fertility outcomes in women with polycystic ovary syndrome undergoing ovulation induction. Clin Endocrinol (Oxf). 2019;91(3). doi:10.1111/cen.14050
• Balen AH, Morley LC, Misso M, et al. The management of anovulatory infertility in women with polycystic ovary syndrome: An analysis of the evidence to support the development of global WHO guidance. Hum Reprod Update. 2016;22(6). doi:10.1093/humupd/dmw025
• Chen M, Li J, Zhang B, et al. Uterine Insulin Sensitivity Defects Induced Embryo Implantation Loss Associated with Mitochondrial Dysfunction-Triggered Oxidative Stress. Oxid Med Cell Longev. 2021;2021:1-18. doi:10.1155/2021/6655685
• Chang EM, Han JE, Seok HH, Lee DR, Yoon TK, Lee WS. Insulin resistance does not affect early embryo development but lowers implantation rate in in vitro maturation-in vitro fertilization-embryo transfer cycle. Clin Endocrinol (Oxf). 2013;79(1). doi:10.1111/cen.12099
• Araújo J, Cai J, Stevens J. Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016. Metab Syndr Relat Disord. 2019;17(1):46-52. doi:10.1089/met.2018.0105
• Wang H, Zhang Y, Fang X, Kwak-Kim J, Wu L. Insulin Resistance Adversely Affect IVF Outcomes in Lean Women Without PCOS. Front Endocrinol (Lausanne). 2021;12. doi:10.3389/fendo.2021.734638
• Sun YF, Zhang J, Xu YM, et al. High BMI and Insulin Resistance Are Risk Factors for Spontaneous Abortion in Patients With Polycystic Ovary Syndrome Undergoing Assisted Reproductive Treatment: A Systematic Review and Meta-Analysis. Front Endocrinol (Lausanne). 2020;11. doi:10.3389/fendo.2020.592495
• Kelley AS, Smith YR, Padmanabhan V. A Narrative Review of Placental Contribution to Adverse Pregnancy Outcomes in Women with Polycystic Ovary Syndrome. Journal of Clinical Endocrinology and Metabolism. 2019;104(11). doi:10.1210/jc.2019-00383
• Kayemba-Kay’s S, Peters C, Geary MPP, Hill NR, Mathews DR, Hindmarsh PC. Maternal hyperinsulinism and glycaemic status in the first trimester of pregnancy are associated with the development of pregnancy-induced hypertension and gestational diabetes. Eur J Endocrinol. 2013;168(3):413-418. doi:10.1530/EJE-12-0609
• Riestenberg C, Jagasia A, Markovic D, Buyalos RP, Azziz R. Health Care-Related Economic Burden of Polycystic Ovary Syndrome in the United States: Pregnancy-Related and Long-Term Health Consequences. Journal of Clinical Endocrinology and Metabolism. 2022;107(2). doi:10.1210/clinem/dgab613
• Vega M, Mauro M, Williams Z. Direct toxicity of insulin on the human placenta and protection by metformin. Fertil Steril. 2019;111(3):489-496.e5. doi:10.1016/j.fertnstert.2018.11.032
• Spontaneous Pregnancies in Polycystic Ovary Syndrome (PCOS) Patients with a Low Starch/Low Dairy Diet: A Retrospective Case Series. J Community Med Public Health. 2022;6(2). doi:10.29011/2577-2228.100242

Infertility is a common issue, affecting approximately 1 in 8 couples worldwide. Surprisingly, in about 50% of infertility cases, the male partner plays a significant role. It’s important to recognize that the causes of male infertility can be multifaceted, and one crucial factor that often goes unnoticed is the impact of insulin resistance and high insulin levels. However, men’s reproductive health encompasses more than just fertility. By adopting a low insulin lifestyle and working towards lowering insulin levels, men can improve various reproductive health conditions that affect them.

Erectile Dysfunction

One significant area where insulin resistance and high insulin levels can impact men’s reproductive health is erectile dysfunction (ED). Insulin resistance can impair blood flow, affecting the ability to achieve and maintain an erection. By addressing insulin resistance and lowering insulin levels, men may experience improvements in their erectile function, leading to enhanced sexual performance and satisfaction.

Sperm Health

Furthermore, insulin resistance and high insulin levels have been associated with sperm health issues. Studies have shown that elevated insulin levels can contribute to reduced sperm quality, including decreased motility, abnormal morphology, and reduced sperm count. By adopting a low insulin lifestyle, men can potentially improve their sperm health, increasing the chances of successful conception.

Prostate Health

Prostate health is another aspect of men’s reproductive well-being that can be influenced by insulin levels. Studies have suggested a link between insulin resistance and an increased risk of prostate enlargement (benign prostatic hyperplasia) and prostate cancer. By managing insulin levels through lifestyle modifications, men may reduce their risk and promote better prostate health.

Low Testosterone

Additionally, insulin resistance and high insulin levels can impact testosterone levels in men. Testosterone is a vital hormone for male reproductive health, influencing libido, energy levels, muscle mass, and overall well-being. Insulin resistance can lead to decreased testosterone production or inefficient utilization of testosterone in the body. By adopting a low insulin lifestyle, men may experience improvements in testosterone levels, promoting better reproductive health and overall vitality.

Low Libido

Low libido, or a decreased sex drive, can also be influenced by insulin resistance and high insulin levels. Addressing these factors through lifestyle modifications can help enhance libido, improving the overall sexual experience and satisfaction for men.

By understanding the broader implications of insulin resistance and high insulin levels on men’s reproductive health, we can emphasize the importance of adopting a low insulin lifestyle. This includes making dietary choices that minimize insulin spikes, engaging in regular physical activity, managing stress levels, and getting adequate sleep. These lifestyle modifications can contribute to improved insulin sensitivity, better metabolic health, and enhanced reproductive well-being.

It’s crucial to promote awareness and open discussions surrounding men’s reproductive health, including the impact of insulin resistance and high insulin levels. Encouraging men to seek comprehensive care that addresses the underlying insulin-related issues can lead to better overall reproductive health outcomes. By prioritizing a low insulin lifestyle, men can take control of their reproductive health, improve fertility, enhance sexual function, promote prostate health, boost testosterone levels, and revitalize their overall well-being. 

If you are experiencing reproductive health issues, it’s important to talk to your healthcare provider and ask to have your fasting insulin tested. An ideal fasting insulin should be between 3-8 mIU/ml. Anything higher than 8 mIU/ml suggests insulin resistance. If your healthcare provider says no, you will soon be able to purchase a Lilli at-home insulin testing kit directly from our website! This will allow you to stay on top of your metabolic and reproductive health from the comfort of your own home.

References

• Mansour R, El-Faissal Y, Kamel A, et al. Increased insulin resistance in men with unexplained infertility. Reprod Biomed Online. 2017;35(5):571-575. doi:10.1016/j.rbmo.2017.08.020
• Pitteloud N, Mootha VK, Dwyer AA, et al. Relationship Between Testosterone Levels, Insulin Sensitivity, and Mitochondrial Function in Men.; 2005.
• Shanik MH, Xu Y, Skrha J, Dankner R, Zick Y, Roth J. Insulin resistance and hyperinsulinemia: is hyperinsulinemia the cart or the horse? Diabetes Care. 2008;31 Suppl 2. doi:10.2337/dc08-s264
• Abdul-Ghani M, DeFronzo RA. Insulin Resistance and Hyperinsulinemia: The Egg and the Chicken. Journal of Clinical Endocrinology and Metabolism. 2021;106(4). doi:10.1210/clinem/dgaa364
• Janssen JAMJL. Hyperinsulinemia and its pivotal role in aging, obesity, type 2 diabetes, cardiovascular disease and cancer. Int J Mol Sci. 2021;22(15). doi:10.3390/ijms22157797
• Pohlmeier AM, Phy JL, Watkins P, et al. Effect of a low-starch/low-dairy diet on fat oxidation in overweight and obese women with polycystic ovary syndrome. Applied Physiology, Nutrition and Metabolism. 2014;39(11):1237-1244. doi:10.1139/apnm-2014-0073
• Phy Jennifer L, Pohlmeier AM, Cooper JA, et al. Low Starch/Low Dairy Diet Results in Successful Treatment of Obesity and Co- Morbidities Linked to Polycystic Ovary Syndrome (PCOS). J Obes Weight Loss Ther. 2015;05(02). doi:10.4172/2165-7904.1000259
• Araújo J, Cai J, Stevens J. Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016. Metab Syndr Relat Disord. 2019;17(1):46-52. doi:10.1089/met.2018.0105
• Leisegang K, Bouic PJ, Menkveld R, Henkel RR. Obesity is associated with increased seminal insulin and leptin alongside reduced fertility parameters in a controlled male cohort. Reproductive Biology and Endocrinology. 2014;12(1):34. doi:10.1186/1477-7827-12-34
• Chen S, Wu R, Huang Y, et al. Insulin Resistance Is an Independent Determinate of ED in Young Adult Men. PLoS One. 2013;8(12):e83951. doi:10.1371/journal.pone.0083951
• Grossmann M, Thomas MC, Panagiotopoulos S, et al. Low Testosterone Levels Are Common and Associated with Insulin Resistance in Men with Diabetes. J Clin Endocrinol Metab. 2008;93(5):1834-1840. doi:10.1210/jc.2007-2177
• Wang L, Lu B, He M, Wang Y, Wang Z, Du L. Prostate Cancer Incidence and Mortality: Global Status and Temporal Trends in 89 Countries From 2000 to 2019. Front Public Health. 2022;10. doi:10.3389/fpubh.2022.811044

In PCOS, the body’s hormonal balance can be disrupted, leading to various symptoms like acne, excessive hair growth, and menstrual irregularities. One of the hormones involved in this condition is DHEA-S (dehydroepiandrosterone sulfate), which is produced by the adrenal glands located above the kidneys. DHEA-S is a precursor to testosterone and estrogen, and its levels are often measured in diagnosing PCOS.

Approximately 20-30% of women with PCOS have elevated levels of DHEA-S. While most excess androgens in PCOS come from the ovaries in response to high insulin levels, the adrenal glands can also contribute by producing excessive DHEA-S. Interestingly, elevated DHEA-S levels may also be associated with insulin resistance, further linking it to the development of PCOS.

Understanding the role of DHEA-S and its connection to insulin resistance provides valuable insights into the mechanisms behind PCOS. By addressing insulin levels and adopting a low insulin lifestyle, individuals with PCOS can work towards restoring hormonal balance and managing their symptoms effectively. It’s empowering to know that lifestyle changes can play a significant role in improving the overall well-being of those with PCOS.

Stress

Stress and anxiety have significant impacts on our hormonal balance and overall well-being. When it comes to stress, the interplay between insulin resistance and cortisol is crucial to understand. Cortisol is produced by the adrenal glands in response to stress, and chronically high cortisol levels can lead to insulin resistance. Furthermore, high cortisol levels can contribute to overeating and weight gain, further worsening insulin resistance.

The increased insulin resistance not only contributes to rising insulin levels but also triggers the adrenal glands to produce excess androgens, such as testosterone. These androgens contribute to the signs and symptoms of PCOS, including acne, excessive hair growth, and menstrual irregularities. Therefore, managing stress is also an important component of a low insulin lifestyle.

Anxiety

In addition to the impact on insulin resistance, research has shown a potential association between insulin resistance and altered dopamine signaling in the brain, particularly in relation to mood disorders like anxiety. Dopamine, a neurotransmitter involved in mood regulation and motivation, may be affected by insulin resistance. Specifically, insulin resistance has been linked to decreased dopamine turnover, which refers to the rate at which dopamine is synthesized and metabolized in the brain. This decreased turnover may lead to decreased dopamine availability, which has been linked to depressive and anxiety symptoms.

Overall, chronic stress and anxiety can lead to overactivity of the adrenal glands, resulting in chronically elevated cortisol levels. This can contribute to a variety of health problems, including anxiety, depression, insomnia, and weight gain.

The good news is that through lifestyle changes and targeted interventions, we can tackle insulin resistance and its impact on adrenal androgen production. By adopting a low insulin lifestyle, including managing our stress, we can work towards improving insulin sensitivity and reducing the production of androgens from the adrenal glands. This comprehensive approach can help alleviate the symptoms of PCOS and promote better hormonal balance.

References

• Hoeger KM, Dokras A, Piltonen T. Update on PCOS: Consequences, Challenges, and Guiding Treatment. J Clin Endocrinol Metab. 2021;106(3):e1071-e1083. doi:10.1210/clinem/dgaa839
• Tsilchorozidou T, Honour JW, Conway GS. Altered Cortisol Metabolism in Polycystic Ovary Syndrome: Insulin Enhances 5α-Reduction But Not the Elevated Adrenal Steroid Production Rates. J Clin Endocrinol Metab. 2003;88(12):5907-5913. doi:10.1210/jc.2003-030240
• Kleinridders A, Cai W, Cappellucci L, et al. Insulin resistance in brain alters dopamine turnover and causes behavioral disorders. Proceedings of the National Academy of Sciences. 2015;112(11):3463-3468. doi:10.1073/pnas.1500877112
• Watson KT, Simard JF, Henderson VW, et al. Incident Major Depressive Disorder Predicted by Three Measures of Insulin Resistance: A Dutch Cohort Study. American Journal of Psychiatry. 2021;178(10):914-920. doi:10.1176/appi.ajp.2021.20101479
• Zou XH, Sun LH, Yang W, Li BJ, Cui RJ. Potential role of insulin on the pathogenesis of depression. Cell Prolif. 2020;53(5). doi:10.1111/cpr.12806
• Watson KT, Simard JF, Henderson VW, et al. Association of Insulin Resistance With Depression Severity and Remission Status. JAMA Psychiatry. 2021;78(4):439. doi:10.1001/jamapsychiatry.2020.3669
• Greenwood EA, Pasch LA, Cedars MI, Legro RS, Eisenberg E, Huddleston HG. Insulin resistance is associated with depression risk in polycystic ovary syndrome. Fertil Steril. 2018;110(1). doi:10.1016/j.fertnstert.2018.03.009
• Lyra e Silva N de M, Lam MP, Soares CN, Munoz DP, Milev R, de Felice FG. Insulin resistance as a shared pathogenic mechanism between depression and type 2 diabetes. Front Psychiatry. 2019;10(FEB). doi:10.3389/fpsyt.2019.00057

Embracing a vegetarian lifestyle can be a wonderful choice for your health and the planet. Research has shown that a well-planned vegetarian diet can provide all the necessary nutrients for optimal well-being. However, it’s essential to approach it with a “well-planned” mindset to ensure you’re meeting your nutritional needs.

While vegetarian diets can be nutrient-rich, it’s important to be mindful of potential nutrient deficiencies that may occur if your diet is poorly planned. Nutrients such as protein, iron, zinc, calcium, vitamin B12, and omega-3 fatty acids deserve special attention. By incorporating a variety of nutrient-dense foods into your vegetarian diet, you can meet these needs and thrive. Scroll to the bottom for a Tofu and Vegetable Stir Fry recipe!

When it comes to protein, many vegans and vegetarians turn to grains and legumes, but it’s worth noting that these foods can be high in starch. In a low insulin lifestyle, it’s advisable to focus on alternative protein sources that are lower in starch and can help maintain insulin balance. Nuts, seeds, and unprocessed or minimally processed soy products are excellent choices for obtaining protein while avoiding excessive starch. Including Greek yogurt, cheese, and eggs can be beneficial for vegetarians to meet their protein and nutrient requirements.

When choosing soy products, it’s best to opt for unprocessed or minimally processed options like edamame, tofu, and unsweetened soymilk. These sources provide protein and other essential nutrients without the addition of starch. Processed soy products, on the other hand, should be consumed in moderation. By incorporating a variety of nuts, seeds, and unprocessed soy into your diet, you can enjoy ample protein and fiber without compromising your insulin levels.

Don’t let your plant-based diet become a starch-based diet.

It’s crucial to emphasize that a plant-based low insulin lifestyle is not only possible but also a fantastic way to boost your overall well-being. While the term “plant-based” is often used, it’s more accurate to refer to it as a “produce-based” diet. This distinction is important because many individuals following a plant-based diet inadvertently consume excessive starch, which can hinder their weight management goals.

To prevent your plant-based diet from becoming starch-based, it’s essential to explore the wealth of healthy vegan and vegetarian options that do not spike insulin levels. By incorporating these foods rich in healthy fats, protein, vitamins, and minerals, you can create a well-rounded and satisfying eating plan that supports your health goals.

Remember, knowledge and mindful planning are key to successfully navigating a vegetarian lifestyle. By focusing on nutrient-dense, low-starch options, you can enjoy the benefits of a plant-based diet while maintaining insulin balance and supporting your overall health. So go ahead and embrace the abundance of delicious and nutritious plant-based options available to you, and embark on your journey towards optimal well-being.

References

• Krezowski PA, Nuttall FQ, Gannon MC, Billington CJ, Parker S. Insulin and Glucose Responses to Various Starch-Containing Foods in Type II Diabetic Subjects. Diabetes Care. 1987;10(2):205-212. doi:10.2337/diacare.10.2.205
• Gannon MC, Nuttall FQ, Westphal SA, Fang S, Ercan-Fang N. Acute Metabolic Response to High-Carbohydrate, High-Starch Meals Compared With Moderate-Carbohydrate, Low-Starch Meals in Subjects With Type 2 Diabetes. Diabetes Care. 1998;21(10):1619-1626. doi:10.2337/diacare.21.10.1619
• Feng R, Du S, Chen Y, et al. High carbohydrate intake from starchy foods is positively associated with metabolic disorders: A Cohort Study from a Chinese population. Sci Rep. 2015;5. doi:10.1038/srep16919
• Shanik MH, Xu Y, Skrha J, Dankner R, Zick Y, Roth J. Insulin resistance and hyperinsulinemia: is hyperinsulinemia the cart or the horse? Diabetes Care. 2008;31 Suppl 2. doi:10.2337/dc08-s264
• Page MM, Johnson JD. Mild Suppression of Hyperinsulinemia to Treat Obesity and Insulin Resistance. Trends in Endocrinology and Metabolism. 2018;29(6). doi:10.1016/j.tem.2018.03.018
• Abdul-Ghani M, DeFronzo RA. Insulin Resistance and Hyperinsulinemia: The Egg and the Chicken. Journal of Clinical Endocrinology and Metabolism. 2021;106(4). doi:10.1210/clinem/dgaa364

 

Tofu and Vegetable Stir Fry

Ingredients:

• 1 block of firm tofu, drained and cut into cubes
• 2 tablespoons coconut oil or avocado oil
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 1 small onion, thinly sliced
• 1 bell pepper, sliced
• 1 medium zucchini, sliced
• 1 cup broccoli florets
• 2 tablespoons low-sodium soy sauce or tamari (gluten-free option)
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• Salt and pepper to taste
• Optional toppings: sesame seeds, chopped green onions

Instructions:

1. Heat a large skillet or wok over medium-high heat and add the coconut oil or avocado oil. Allow the oil to heat up.

2. Add the minced garlic and grated ginger to the hot oil and stir-fry for about 30 seconds until fragrant.

3. Add the sliced onion to the skillet and cook for 2-3 minutes until it becomes translucent and slightly caramelized.

4. Add the tofu cubes to the skillet and cook for 5-6 minutes, flipping occasionally, until they turn golden brown and crispy on the edges.

5. Add the bell pepper, zucchini, and broccoli florets to the skillet. Stir-fry the vegetables for about 3-4 minutes until they become tender-crisp.

6. In a small bowl, whisk together the soy sauce or tamari, rice vinegar, and sesame oil. Pour the sauce over the stir-fry mixture in the skillet.

7. Stir-fry for another 1-2 minutes until the sauce coats the tofu and vegetables evenly. Season with salt and pepper to taste.

8. Remove the skillet from heat and garnish with sesame seeds and chopped green onions, if desired.

9. Serve the tofu and vegetable stir fry hot as a main dish or with cauliflower rice.

The keto diet has gained immense popularity, and it’s no wonder why! Many people have found success with keto, especially those dealing with insulin resistance, which affects the majority of the population. The secret behind keto’s effectiveness lies in its drastic reduction in carbohydrate intake, leading to a significant drop in insulin levels. This not only promotes weight loss but also improves various aspects of health, including energy levels, cognition, inflammation, mental well-being, and symptoms associated with conditions like PCOS.

However, while keto offers impressive results in lowering insulin, it does come with some drawbacks. Its highly restrictive nature can make it challenging to sustain for extended periods. With a total “net” carbohydrate goal of 20-40 carbohydrates per day, it can make eating a variety of fruits and vegetables difficult. It’s for this reason that keto diet often lacks sufficient fruits and vegetables, which are vital for overall health. There is also a potential risk of developing binge eating behaviors due to the strict rules. Many individuals who have followed the keto diet will report that when they fall off the wagon, they fall hard. 

Here’s where the concept of a low insulin lifestyle comes into play. You don’t necessarily have to eliminate all carbs from your diet to lower insulin levels; the key lies in avoiding insulin-spiking foods. Certain foods, such as starches, specific dairy products, and added sugar, tend to cause significant insulin spikes. However, with a low insulin lifestyle, you can enjoy non-starchy vegetables and fruits to your heart’s content. While fruits may contain more sugar, the type of sugar, primarily fructose, elicits a much smaller insulin response compared to starches. It’s all about understanding how different foods impact insulin secretion and making choices that lead to a more sustainable reduction in insulin levels.

Low  Insulin Lifestyle (Lilli)

• Unlimited carbohydrates from non-starchy vegetables and fruits
• Restricts starches, certain types of dairy products, and added sugar
• Does not require counting calories, fat, or carbohydrates

Ketogenic Diet (Keto)

• Restricts carbohydrates to 20g per day (10% or less)
• Restricts most fruit and limits non-starchy vegetables
• Restricts starches, certain types of dairy products, and added sugars
• Does not require counting calories or fat

Look at the graph below. This graph compares a day in the life of someone following a low insulin lifestyle (teal), someone following a keto diet (navy), and someone eating a typical American diet (red). Remember, the pancreas secretes insulin after every meal, but the amount depends on what is eaten. You can see that the person following a keto diet has a minimal rise in insulin after meals because a keto diet includes very few carbohydrates, thus requiring very little insulin. The person following a low insulin lifestyle has a relatively higher rise in insulin after each meal because a low insulin lifestyle does not require carbohydrate restriction. However, insulin levels are still significantly lower than following a typical American diet, high in starches, dairy, and sugar.

What’s truly important about the graph and the two lifestyles depicted is that insulin levels return to baseline between meals and during the overnight fast. This is the most critical factor for improving overall health. When insulin levels return to normal, it promotes metabolic flexibility, enhances fat burning, boosts energy levels, and contributes to better overall health.

It’s not necessarily about achieving “ketosis,” but rather about adopting an eating pattern that allows insulin levels to come back down to normal. You don’t have to strictly avoid carbohydrates altogether to achieve this, but rather focus on preventing excessive spikes in insulin. The key lies in the source of carbohydrates rather than the quantity consumed.

If you look at the red line on the graph, which represents a typical American diet, you can see that insulin levels are elevated all day and night. This continuous elevation is particularly noticeable during the fasting period, resulting in a high fasting insulin level, as depicted in the image.

Fasting insulin levels serve as a valuable indicator of chronically high insulin levels. If a person has a high fasting insulin, it suggests that their insulin levels remain chronically elevated and are unable to return to the normal range. This indicates a state of insulin resistance. Because chronically high insulin levels and insulin resistance are associated with a range of health issues, monitoring fasting insulin levels provides crucial insights into an individual’s metabolic health and can serve as an important marker to identify and address underlying insulin-related concerns.

By adopting a low insulin lifestyle, individuals can take proactive steps to regulate their insulin levels and promote overall health. This includes making mindful dietary choices that avoid insulin-spiking foods. Taking control of insulin levels not only helps in maintaining a healthy weight but also contributes to improved energy, hormonal balance, and long-term well-being.

So, remember that achieving lower insulin levels doesn’t necessarily mean eliminating all carbs. Diets rich in fruits and non-starchy vegetables have long been associated with improved health outcomes. These foods offer fiber, vitamins, minerals, and antioxidants, all of which play a significant role in protecting against heart disease and cancer. With Lilli, the focus is less on quantity and more on the quality of the food you consume, allowing you to embrace and maintain a more sustainable lifestyle.

References

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