Insulin, the Sugar Hormone

A brief overview of insulin and foods that will help keep insulin balanced...

If you eat too much of any food, especially carbohydrates (starch and sugar) the levels of glucose in the blood can rise quickly to very high levels. This will trigger a large release of insulin from the pancreas. Your cells will take what they need and then insulin will begin the process of converting the excess glucose, fat and protein into fat which is stored in your fat cells. By combining foods the right way for your body, you will maintain optimum levels of insulin throughout the day.

The best way to control insulin and fight sugar cravings is to eat protein snacks when you are hungry or when you have severe "sweet" cravings. Try to limit yourself to three carbohydrate-containing meals per day and include vegetables with most meals and snacks. SNACK TIP:  A particularly good snack is non-fat cottage cheese and salsa. For your evening meal, try to avoid these vegetables:  corn, yellow or orange squash, peas, beets and carrots. They have a high simple carbohydrate (sugar) content.

Good natural sources of protein for meals or snacks are:

• Chicken breast
  Turkey
  Fish
  Lean Pork
  Lean Steak
  7% or less Ground Beef
  Egg whites
  Egg Beaters
  Tofu
  Non-fat cottage cheese
  Non-fat cheese
  Non-fat cream cheese
  Non-fat sour cream
  Fat-free Ham or Canadian bacon

• You can also try protein powder and protein bars. - I recommend Labrada ProPlete Protein powder. It is low fat, low carb and high protein. It comes in several flavors and you can probably get it at GNC stores or any vitamin store. It does not have artificial sweeteners. It is sweetened with Stevia, which is all-natural and it made from the root and leaves of the Stevia plant.

  Labrada also makes good low-carb, sugar free protein bars. Other good protein bars are Ultimate Lo-Carb, Ultimate Lo-Carb2 and Premiere Elite. These are good as a "pretend candy bar" when you're having a craving. Just don't over do it. The last three bars I mentioned do have artificial sweeteners. You can find them at GNC, Trader Joe's and many vitamin stores.

The key to keeping your insulin well balanced is to eat frequently throughout the day. And limit a real sweet treat to once a week, staying away from sweets the rest of the week.

My fat loss and fitness plan "Every Body Loses" will give you the tools you need to begin a healthy weight loss program. The style of eating and exercising outlined in my book is one that you can follow for life without feeling deprived. If you're serious about losing fat and getting fit go to www.aim4nutrition.com and get started TODAY!

About the author:  Aimee Deak is a certified Personal Trainer & Nutrition Analyst, author of the nutrition and fitness book "Every Body Loses" and owner of AIM 4 NUTRITION. She offers online personal training and training by phone.
www.aim4nutrition.com

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News about Balancing Insulin

Washington Post

Austin Freeman of Georgetown has developed diabetes, which shouldn't affect ... Washington Post Diabetics aren't able to convert blood sugar to energy either because the body can't properly use the insulin it produces or because the pancreas quits ... and more »

Tolerx hopes drug will reshape diabetes therapy Boston Globe One theory with Type 1 diabetes is that this balance tilts too heavily toward T effectors, which attack the insulin-producing cells of the pancreas, ...

Intestinal Bacteria May Lead to Weight Gain, Metabolic Syndrome eMaxHealth This makes the cells less sensitive to insulin, which removes glucose from the blood and transports it to the cells where it is used for fuel. ... and more »

Students with chronic illnesses face challenges Tufts Daily In most individuals, the body is able to recognize the blood's increased sugar concentration and release insulin, which allows the body to store the surplus ...

Catching stroke early saves lives, says Empey Desert Valley Times In diabetes the body does not make enough insulin, cannot use its own insulin as well as it should, or both. This causes sugars to be unavailable to the ... and more »

Add coconut, cut fat Times of India A diet rich in coconut oil keeps fat away and also protects against insulin resistance, a new study shows. The study also helps explain how people who ...

Elliott Yamin in need of diabetes supplies in Chile Entertainment Weekly These cells are responsible for the manufacture of insulin, glucagon and pramilitide, all hormones needed to balance appetite, digestion and the ability of ... and more »

CPEX Pharmaceuticals Reports 2009 Fourth-Quarter and Year-End Financial Results MarketWatch (press release) Ongoing Clinical Trials: CPEX's intranasal insulin product candidate for the treatment of hyperglycemia in patients with Type 1 and Type 2 diabetes, ... and more »

What lies behind the vitamin D revolution? Cortlandt Forum Studies confirm an association between obesity and vitamin D deficiency, and low vitamin D status is predictive of insulin resistance. ... and more »

Fertili-Talk (blog)

How to Help Overcome Infertility Stress Fertili-Talk (blog) It also disturbs your body's blood-sugar balance and triggers the release of insulin. Too much insulin reduces fertility! Honey, on the other hand, ...