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Science Behind a Low Insulin Lifestyle

Science Behind a Low Insulin Lifestyle

What sets Lilli Health apart is that the education and nutrition suggestions that are recommended are actually based on clinical research. This research started as my doctoral dissertation, which involved a pilot study to investigate the potential benefits of a low insulin lifestyle for patients with PCOS. I wanted to see if adopting such a lifestyle could help them lose weight, lower their insulin levels, improve their PCOS symptoms, and even enhance their chances of conceiving. I then went on to conduct a study to measure metabolic changes in patients with PCOS after following this plan. The results from both studies were absolutely amazing!

That’s why a large randomized, controlled trial was conducted as a follow-up to my original study. This trial specifically looked at the effectiveness of a low insulin lifestyle compared to the current standard-of-care treatment for PCOS patients, which typically involves using metformin and following traditional nutrition recommendations. This step was crucial in demonstrating that a low insulin lifestyle is actually superior to the usual recommendations most patients with PCOS receive when they want to lose weight, lower their insulin levels, and improve their PCOS symptoms and fertility.

Women with PCOS have a unique metabolism that makes it easier for them to gain weight and harder for them to lose it, all because of elevated insulin levels. That’s why they require a special dietary approach—one that focuses on reducing insulin levels by avoiding or limiting foods that cause insulin spikes.
Learn About a Low Insulin Lifestyle

Foods That Spike Insulin Levels

Foods That Spike Insulin Levels

It’s really important to keep in mind that every time you eat, insulin is released in your body. This is how your cells get the nutrients from your food to use for energy or store as fat. However, certain foods can cause a rapid increase in insulin levels. Understanding which foods cause this spike in insulin – and why – is the first step toward adopting a low insulin lifestyle.

A low insulin lifestyle is basically about avoiding or significantly limiting foods that trigger unnecessary and excessive insulin spikes. It may sound simple, but both my own research and studies conducted by others have shown that this small change can lead to significant results. The foods that tend to cause the largest insulin spikes are those high in starch, dairy (especially whey protein), and added sugar. By being mindful of these food choices, you can take control of your insulin levels and make a positive impact on your PCOS journey.

Starch

Let’s talk about starchy foods for a moment — they include pasta, potatoes, rice, wheat, corn, beans, and more. I know what you might be thinking: “Oh no, another thing I love is going to be bad for me.” Trust me, I understand! I’m a pasta lover too. But when it comes to my insulin levels, I try to minimize my intake of starchy foods. Look, I know perfection is hard to achieve, but facts are facts. Understanding which foods might not be the best for your metabolism can help you make more informed choices.

Now, there’s this buzzword we often hear from self-proclaimed health enthusiasts — balance. But here’s the thing: what’s considered “balanced” for one person might not be the same for someone else. If you happen to be one of the lucky ones who doesn’t struggle with insulin resistance, then your diet and what you consider “balanced” may not matter to you. However, it’s essential to acknowledge that a whopping 88% of adults actually do suffer from insulin resistance, and for them, understanding the impact of food choices is crucial.

starchy-foods

The reason that starches, especially the starchy foods we eat in our industrialized modern times, spike insulin is because they are made of 100% glucose. Glucose is the type of sugar that is most associated with insulin secretion, whereas consumption of fructose (naturally occurring fructose, not high fructose corn syrup) doesn’t seem to greatly impact insulin secretion.

What food sources are high in glucose versus fructose? Starches. Starches are made of hundreds if not thousands of glucose molecules attached to each other to form a large structure. Naturally occurring fructose, on the other hand, is primarily found in fruits. Thus, carbohydrates from starches are more likely to lead to higher insulin levels.

If you’d like to delve deeper into the topic and gain a more comprehensive understanding of why starches lead to insulin spikes, you can find detailed information in my book.

milk-picture
Dairy

Did you know that babies experience incredibly rapid growth in their first year of life? It’s during this time that they typically triple their birth weight. This remarkable growth is made possible by milk. Milk contains naturally occurring growth hormones, specifically insulin and insulin-like growth hormones. Both human and animal breastmilk contain these hormones, which play a crucial role in promoting growth and development in babies.

Another way that milk stimulates insulin in the newborn is it’s unique proteins. There are two types of proteins in milk: whey and casein. If we talk about proteins that can cause a significant spike in insulin levels, whey protein takes the cake (figuratively speaking), followed by casein to a lesser extent. Surprisingly, studies have shown that whey protein can lead to a larger insulin spike than consuming white bread! This means that every protein cereal, protein bar, protein shake, and similar products have the same insulin-spiking effect as eating a slice of white bread. Think about that for a second.

This is horrendous for your metabolism, especially in individuals who already have high insulin levels. Even worse is that so many food products on the market have whey protein, so it’s hard to avoid. Casein, on the other hand, which is the dairy protein that makes up cheese and Greek yogurt, has a lower impact on insulin levels versus whey-rich foods (milk, cottage cheese, ricotta, whey protein powder).

Given the knowledge that whey protein can spike insulin levels, you might wonder why it’s still promoted. That’s because whey protein is a byproduct of making cheese and Greek yogurt, and typically anything that’s a byproduct is abundant and cheap. When you combine a cheap and abundant product with the emotional marketing of muscle growth and fat loss, sold for $35 a tub, you get a very lucrative industry. An industry now valued at over 9 billion dollars.

If you’d like to delve deeper into the topic and gain a more comprehensive understanding of why dairy can lead to insulin spikes, you can find detailed information in my book.

Added Sugar

By now, you’ve probably heard quite a bit about how added and processed sugars aren’t the best choice for our insulin levels or overall health. It’s no secret that added sugars can cause a rise in insulin levels. However, it’s crucial to understand the difference between added sugars and natural sugars.

When we talk about natural sugars, we’re referring to the sugars found naturally in foods like fruits. One example is fructose, which is the sugar naturally present in fruit. The interesting thing about fructose from fresh fruit is that it doesn’t cause as significant of an insulin spike as other sugars do. So when we enjoy a juicy piece of fresh fruit, we don’t need to worry too much about its impact on our insulin levels. It’s important to note that fructose in fresh fruits is quite different from high fructose corn syrup, which is a manmade product derived from corn and not representative of the naturally occurring fructose found in fruits. So, let’s not confuse the two!

tea-picture

The bottom line is that while added and processed sugars can raise insulin levels, the sugars found naturally in fruits, like fructose, are not as problematic. So, when it comes to making choices for our health, it’s wise to limit added sugars and focus on enjoying the sweetness of natural sugars found in wholesome foods like fruits.

High Insulin Spike
  • Starches (rice, pasta, bread, potatoes, corn, beans, grains)
  • Dairy
Medium Insulin Spike
  • Meat, poultry, eggs, fish
  • Fruit
Low Insulin Spike
  • Nuts and seeds
  • Healthy oils and fats (avocado, olives)
  • Non-starchy vegetables
high-insulin

Standard Recommendations for Women with PCOS

Standard Recommendations for Women with PCOS?

The standard recommendations for women with PCOS includes a diet that is low in fat (around 30% of calories from fat, with only about 10% coming from saturated fat), moderate in protein (about 15%), and high in carbohydrates (about 55%). They are also encouraged to consume whole grains, beans, cereals, and low-fat dairy products. However, it’s important to note that this type of diet doesn’t specifically address insulin levels, which is crucial if you want to lose weight and improve PCOS symptoms. In fact, this diet may make insulin levels worse and weight gain inevitable for much of the population.

Considering 88% of adults are insulin resistant, it sheds some light on why most people aren’t successful losing weight with these recommendations, especially women with PCOS. If you are reading this for prevention, hopefully you now understand the importance of preventing your insulin levels from ever getting high in the first place.

Whether your aim is to prevent insulin resistance or reverse it, it all starts with avoiding or limiting foods that cause a spike in insulin levels. This includes starchy foods, dairy products, and added sugars. This concept forms the foundation of a low insulin lifestyle and was the basis of my own research.

Research to Support a Low Insulin Lifestyle

Research to Support a Low Insulin Lifestyle

What makes Lilli truly unique is that our recommendations are firmly grounded in clinical research. We have conducted not just one, but multiple trials to support our approach. It all started with a pilot trial that yielded unbelievable results, then a metabolic study, and then a large randomized, controlled trial. It’s truly amazing to see how this has grown from my initial doctoral thesis.

To truly understand the impact of a low insulin diet on individuals with high insulin levels, I knew it was important to focus on a group that has a genetic predisposition for exceptionally high insulin levels: women with PCOS. Among various populations, women with PCOS arguably have the highest levels of insulin. That’s why they are the perfect group to test the effectiveness of a low insulin lifestyle. Unlike many other nutrition plans recommended for women with PCOS (and believe me, there are quite a few out there), our approach is entirely centered around the idea of reducing insulin levels. Lowering insulin levels is the crucial first step in helping these women not only lose weight but also improve their overall health outcomes and fertility.

When I began this research, I had a strong belief that if a low insulin lifestyle worked for women with PCOS, it could work for anyone struggling with insulin resistance.
woman-food-science

The high insulin levels in PCOS lead to higher levels of testosterone. Together, this hormonal imbalance wreaks havoc on the physical, mental, emotional, and reproductive health of these patients. Almost everything I had learned in my nutrition classes to that point was that healthier foods had a low glycemic index; they caused a minimal blood glucose spike. Typically, foods that have higher fiber or protein content tend to cause lower blood glucose spikes and are considered healthier. However, nothing I learned in any of my classes involved understanding the insulin spike after a specific food. I believed that finding this out could be key to helping women with PCOS lower their insulin levels, lose weight, and improve their overall health.

I discovered that the insulin response to a given food is not always predictable based on the carbohydrate content in that food. For example, whey protein powder has no glycemic effect (it has no carbohydrates and no impact on blood glucose) but causes a massive insulin spike. This led me to spend countless hours reading everything I could about the different insulin responses to specific types of food, and what I learned was surprising. Certain foods with higher amounts of carbohydrates, like fruit, don’t have as high an insulin spike as others, such as starches. Also, specific dairy foods (such as those high in whey protein) have a higher insulin spike than other dairy foods (those higher in casein, such as cheese and Greek yogurt).

ali-degrees

This ignited my interest in conducting a study! It made me question whether it’s suitable to recommend a diet full of foods that spike insulin to patients who already have high insulin levels. While these foods can be a healthy part of the diet for individuals with normal insulin levels, they may be less beneficial for those struggling with high insulin levels, such as women with PCOS (and 88% of US adults). With this in mind, I formulated a hypothesis to test whether eliminating insulin-spiking foods from the diet of patients with high insulin levels, like women with PCOS, for 8 weeks would result in a reduction in insulin and testosterone levels. My theory was that by simply avoiding foods that cause insulin spikes, we could observe improvements in the signs and symptoms of PCOS, as well as improved ovulation.

Fortunately, I received a small grant from the Laura W. Bush Institute for Women’s Health to conduct a pilot study and put my hypothesis to the test. I was incredibly fortunate to collaborate with Dr. Jennifer Phy, a local reproductive endocrinologist who kindly referred patients to participate in my trial. I’m forever grateful for her valuable contribution to the research, as without her support and involvement, I wouldn’t be sharing this story with you today. Over the course of about a year, we managed to recruit 24 women to participate in the 8-week dietary intervention. This number was limited due to the financial constraints of the small grant I received. It wasn’t until a few years later that my findings were replicated in a large-scale randomized controlled study.

To access our comprehensive clinical studies and witness the remarkable outcomes, we invite you to explore our Publications page, where you will find a collection of peer-reviewed publications and abstracts. These resources offer detailed insights into our research. Furthermore, our Clinical Data page provides an overview of our conducted clinical studies, offering a summary of our findings. Feel free to explore these pages to gain a deeper understanding of our work and the impressive results we have achieved.

How Do I Start?

How Do I Start?

Lilli’s mission is all about empowering you to make the best choices for your specific metabolism. Our principles are backed by clinical research to help you lower your insulin levels, achieve weight loss, and improve the signs and symptoms of PCOS. If you’re interested in diving deep into the science behind this plan and continue your learning, I recommend checking out my book, subscribing to our blog, and following us on social media. And don’t forget, soon you can download the Lilli app to access free educational videos too!

Let’s prioritize taking action. Start by getting your fasting insulin levels checked. You can call your doctor to have them order the test or soon you can conveniently purchase an at-home insulin testing kit from our website. Your insulin level is quite possibly the only number that truly matters — it gives you valuable insight into your overall health. Aim to have it tested at least every year to ensure it stays low.

By embracing a low insulin lifestyle, you’re giving yourself the best chance to stay healthy, happy, and enjoy a longer life.

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

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/ijms2215779

Macut D, Bjekić-Macut J, Rahelić D, Doknić M. Insulin and the polycystic ovary syndrome. Diabetes Res Clin Pract. 2017;130:163-170. doi:10.1016/J.DIABRES.2017.06.011

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

Kravitz E, Dillawn P, Farr MA, Schutt AK. UTILITY OF THE INSULIN CURVE IN ADDITION TO OGTT IN DETECTING HYPERINSULINEMIA IN PATIENTS WITH PCOS. Fertil Steril. 2021;116(3). doi:10.1016/j.fertnstert.2021.07.346

Kravitz E, Dillawn P, Farr MA, Schutt AK. UTILITY OF THE INSULIN CURVE IN ADDITION TO OGTT IN DETECTING HYPERINSULINEMIA IN PATIENTS WITH PCOS. Fertil Steril. 2021;116(3). doi:10.1016/j.fertnstert.2021.07.346

Bell GA, Sundaram R, Mumford SL, et al. Maternal polycystic ovarian syndrome and early offspring development. Human Reproduction. 2018;33(7):1307-1315. doi:10.1093/humrep/dey087

Pohlmeier A. Effect of a Low Insulinemic Diet on Clinical, Biochemical, and Metabolic Outcomes in Women with PCOS. Doctoral Dissertation. Texas Tech University; 2013

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

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/ijms2215779

Macut D, Bjekić-Macut J, Rahelić D, Doknić M. Insulin and the polycystic ovary syndrome. Diabetes Res Clin Pract. 2017;130:163-170. doi:10.1016/J.DIABRES.2017.06.011

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

Kravitz E, Dillawn P, Farr MA, Schutt AK. UTILITY OF THE INSULIN CURVE IN ADDITION TO OGTT IN DETECTING HYPERINSULINEMIA IN PATIENTS WITH PCOS. Fertil Steril. 2021;116(3). doi:10.1016/j.fertnstert.2021.07.346

Jeffery AN, Metcalf BS, Hosking J, Streeter AJ, Voss LD, Wilkin TJ. Age Before Stage: Insulin Resistance Rises Before the Onset of Puberty. Diabetes Care. 2012;35(3):536-541. doi:10.2337/dc11-1281

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