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Insulin Sensitivity, Body Composition and Weight Training: Pt2
by Charles Poliquin
8/31/2011 10:56:17 AM
Earlier this week, I reviewed how strength training is critical for diabetes prevention and great for improving insulin sensitivity to promote a lean body composition. As you know, the best strategy for diabetes prevention is a combination of the right diet and resistance training. In part 1, I reviewed the best training protocols to increase insulin sensitivity and raise testosterone and SHGB, which are critical hormones for good health and diabetes prevention. I call your attention to the importance of magnesium to stay lean, avoid diabetes, and maintain anabolic hormone levels. ("
Insulin Sensitivity, Body Composition and Weight Training: Pt.1")
Today, I look at diet and supplement strategies for improving insulin sensitivity, preventing diabetes, and supporting an anabolic response. All of you fans of the my ten carb intake rules will love these tips for keeping you lean, mean, fat burning machines.
Tip #6: Take Omega-3 Fatty Acids to Improve Insulin Sensitivity
Evidence shows that EPA, the compound found in omega-3 fatty acids,
improves glucose uptake significantly. In comparison, ALA, also found in omega-3s, and DHA, found in omega-6s, did not support insulin sensitivity. EPA is typically gotten from fish oil but can also be found in walnuts and flaxseeds to name a few sources.
One study confirmed EPAs effects on diabetes symptoms. In comparison to ALA it was found to improve glucose uptake and fat metabolism, while decreasing inflammatory biomarkers. Be aware that supplementing with omega-3s have shown to lead to fat loss without performing resistance training or fat loss, in part due to omega-3s role in supporting insulin sensitivity.
Tip #7: Dose with Zinc to Avoid Glucose Intolerance and Raise T
Zinc is similar to magnesium in its critical importance for health, endocrine function, and diabetes prevention. People with low zinc are more likely to have diabetes and glucose intolerance. Additionally zinc has significant anti-inflammatory effects, and low levels lead to testosterone deficiency fat gain, and poor health.
Tip #8: Eat Avocado, Pomegranate, and other Exotic Fruits to Prevent Diabetes
A research review found that because of their high antioxidant content, exotic fruits protect against diabetes and promote insulin sensitivity. Litchi fruit is probably the most effective at preventing a number of diabetic factors (high body fat, bad cholesterol, low glucose uptake, inflammation, glucose induced cataracts), but pomegranate and avocado are the most affordable preventative exotic fruits.
Both pomegranate and avocado have been shown to improve body composition, lower cholesterol, increase insulin sensitivity, and decrease inflammation. In fact, avocado has “tremendous antioxidant capacity,” and has been shown to almost completely suppress expression of chronic inflammatory biomarkers in mice. Additionally, pomegranate and guava have been shown to reduce the occurrence of NAFLD in diabetics.
Tip #9 Eat a High Protein Diet to Increase SHBG and Decrease Diabetes Symptoms
A high-protein diet significantly improves overall health, lowers chronic inflammation, and improves sexual function in diabetic men. A new study found that in a population of obese diabetic men, a high-protein diet produced the best overall health benefits, including weight loss, improved insulin sensitivity, and SHBG elevation. A high-protein diet was significantly more effective at lowering chronic inflammation and improving sexual function than a low-calorie diet.
The low-calorie diet group actually lost more weight than the high-protein diet group, but they didn’t have any reduction in inflammation. Despite the elevated weight loss, a high-protein diet is preferred because, although it wasn’t tested in this study, muscle mass was likely reduced in conjunction with the low-calorie diet—numerous studies have shown lean mass loss to be a byproduct of low-calorie weight reduction with or without added strength training.
Interestingly, after the initial eight week study, all participants were put on the high-protein diet for the following 44 weeks, and at one year after the study ended, weight loss was maintained in both groups. While not tested in this study, performing resistance training in conjunction with a high-protein diet will undoubtedly result in greater health and body composition improvements.
Tip #10: Eat Low GI Foods: Eliminate Grains and Get Carbs From Veggies and Fruits
Foods with a high glycemic content cause a quick spike in insulin. Consistently high insulin levels make the body resistant to it, leading to diabetes. Most grains, particularly refined grain products such as white bread and pasta should be eliminated.
It is possible to modulate the insulin response by adding things like high-antioxidant berries, flax, or fenugreek to high glycemic foods, which I’ll get to in the next Tip. But eliminating grains is ideal because it means you’re eating less carbs, more fiber, and likely getting more antioxidants, which we know reduce inflammation and promote insulin sensitivity. Go for leafy dark green vegetables and low GI fruits such as berries for the majority of your carbs.
A recent study confirmed the benefit of eating a low GI diet with a good amount of low GI fruits for increasing insulin sensitivity. Individuals with diabetes who ate more low GI fruit had significant improvements in blood pressure and insulin sensitivity. Low GI fruits for this study were apples, pears, citrus, berries, peaches, and plums.
Tip #11: Add GI Regulators to High Glycemic Foods
Certain foods are effective at promoting glucose uptake and result in a lower insulin response when they are added to high GI foods. Bilberries, also known as European Blueberries, have been shown to produce less insulin response when they are eaten with oatmeal, a high GI food. Bilberries have a high antioxidant content and it is thought that in some way these bioactive components help lower insulin.
Another effective glucose regulator is flaxseed. Research shows that individuals who ate a wheat chapatti baked with flaxseed gum had a getter glucose response than eating a regular wheat chapatti. Also research shows adding fenugreek to a whole wheat bread will result in greater insulin sensitivity and more glucose uptake than consuming whole wheat bread without fenugreek.
Tip #12: Eat Breakfast and Get Protein in that Breakfast
Eating breakfast is related to a decrease in the risk of dying from diabetes, cancer, or a cardiovascular-related complication such as heart disease. Breakfast skippers are more likely to be overweight, which is one factor that leads to these diseases, but they also tend to be more resistant to insulin with less glucose uptake. For more reasons to eat breakfast, read the
Top Ten Reasons to Eat Breakfast.
Tip #13: Improved Wound Healing with Bitter Gourd and Aloe Vera
Normal wound healing is impaired in individuals with diabetes and researchers have found that this process can be improved with the use of topical medicines such as aloe vera and bitter gourd. Indeed, I use bitter gourd in my fenugreek supplement because it plays a key role in improving insulin sensitivity and glucose uptake. To learn more about how it works read
The Sweet Success of Fenuplex.
Reference #6
Figueras, M., Olivan, M., Busqueta, S., Lopez-Soriano, F., Argiles, J. Effects of EPA Treatment on Insulin Sensitivity in an Animal Model of Diabetes: Improvement of the Inflammatory Status. Obesity. February 2011. 19(2), 362-369.
References #7
Chang, C., Choi, J., Kim, H., Park, S. Correlation Between Serum Testosterone Level and Concentrations of Copper and Zinc in Hair Tissue. Biological Trace Element Research. 14 June 2011. Published Ahead of Print.
Abete, I., Govenechea, E., Zulet, M., Martinez, J. Obesity and Metabolic Syndrome: Potential Benefit from Specific Nutritional Components. Nutrition, Metabolism, and Cardiovascular Disease. 20 July 2011. Published Ahead of Print.
Reference #8
Devalaraja, S., Jain, S., Yaday, H. Exotic Fruits as Therapeutic Complements for Diabetes, Obesity, and Metabolic Syndrome. Food Research International. August 2011. 44(7), 1856-1865.
Reference #9
Khoo, J., Piantadosi, C., Duncan, R., Worthley, S., et al. Comparing Effects of a Low-Energy Diet and a High-Protein Low-Fat Diet on Sexual and Endothelial Function, Urinary Tract Symptoms, and Inflammation in Obese Diabetic Men. Journal of Sexual Medicine. August 2011. Published Ahead of Print.
Reference #10
Jenkins, D., Srichaikul, K., Kendall, C., Sievenpiper, J., Abdulnour, S., et al. The Relation of Low Glycaemic Index Fruit Consumption to Glycaemic Control and Risk Factors for Coronary Heart Disease in Type 2 Diabetes. Diabetologia. February 2011. 54(2), 271-279.
References #11
Granfeldt, T., Bjorck, I. A Bilberry Drink with Fermented Oatmeal Decreases Postprandial Insulin Demand in Young Healthy Adults. Nutrition Journal. May 2011.10, 57.
Thakur, G., Mitra, A., Pal, K., Rousseau, D. Effect of Flaxseed Gum on Reduction of Blood Glucose and Cholesterol in Type 2 Diabetic Patients. International Journal of Food Science and Nutrition. June 2009. 60(S6), 126-136.
Reference #12
Timlin, M., Pereira, M. Breakfast Frequency and Quality in the Etiology of Adult Obesity and Chronic Diseases. Nutrition Review. 2008. 65(6), 268-281.
Reference #13
Latiff, A., Teoh, S., Das, S. Wound Healing in Diabetes Mellitus: Traditional Treatment Modalities. La Clinica Terapeutica. 2010. 161(4), 359-364.
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