Simplicity Saturday – Eliminate Insulin Resistance & Carbohydrate Sensitivity Naturally

Over the years there has been a lot of information written about the importance of low carb/no carb diets, high carb diets, complex carbohydrates and the glycemic index. Despite all this information, or maybe because of it, many of us are confused about what to eat and our diets now contain a disproportionate amount of carbohydrates.

During digestion, the body breaks down carbohydrates into glucose which requires insulin to get it into the cells, where it can be used as fuel for the body. When we are sensitive to carbohydrates, or have insulin resistance, the cells do not respond effectively to insulin and the body can no longer burn fat efficiently. The more free-floating insulin there is in your body that is not being utilized for fuel, the greater the likelihood that it WILL be converted to and stored as excess fat.

The main site for this type of fat storage is around your waist and in some individuals the back of the upper arms (tricep).  Many people struggling with their weight, more specifically their ever-expanding waistline, sluggishness and cravings are suffering from Insulin Resistance & Carbohydrate Sensitivity and they don’t even know it!

How can you tell if you are Insulin Resistant or Carbohydrate Sensitive?

  • Do you crave carbohydrates?
  • Do you have a sweet tooth?
  • Do you get sleepy after meals?
  • Do you get regular headaches?
  • Do you have bloating, especially after meals?
  • Do you have weight gain especially around the middle and difficulty losing weight?

Answering yes to these questions could indicate a carbohydrate sensitivity that is negatively affecting body metabolism, hormone production and long-term health. Each person’s optimal dietary level of carbohydrate is unique. I am definitely not a fan nor am I an educator of eating no carbs, I am however passionate about teaching clients the right types of carbohydrates to eat and the negative ones you want to avoid:

The Good – complex carbs that have fibre, protein and breakdown slowly such as; brown rice, quinoa, millet, kamut, spelt, whole grains, lentils, beans, oatmeal, whole grain high fibre cereals, whole grain, Ezekial sprouted or wheat-free breads etc.

The Bad – simple, processed, sugary, white flour based carbs such as; white or whole wheat bread, light rye bread, sugary cereals or cornflakes, buns, bagels, muffins, cakes, doughnuts, cookies, crackers, white pasta and white rice.

Fruit consumption is equally important for your overall carbohydrate intake. Initially when working with an Insulin Resistant client, I cut back the amount of higher glycemic index fruits (bananas, mangos, peaches) they are consuming, but will replace them with fruits that are lower on the GI chart (apples, berries, cherries) until we clear their system of their sensitivities and can slowly start to re-introduce some of the other fruits.

Try this recipe below for a simple whole grain veggies dish that will keep your blood sugar levels stable, by supplying a balance of fibre, fat, protein and is packed with vitamins and minerals.

Quinoa & Roasted Veggies

Cook 1 cup organic quinoa to directions on the package. Preheat oven to 400°F

  • 2 cups brussel sprouts, washed and halved
  • 2 small beets, washed, peeled, and cubed
  • 4 rainbow carrots (2 purple, 2 orange), washed, peeled, and sliced in rounds
  • 2 medium sweet potatoes, washed, peeled, and cubed 1 leek, washed and thinly sliced
  • 2 garlic cloves, finely chopped
  • 1 large handful organic spinach, finely chopped
  • 1⁄2 cup herbed goat cheese (optional) 1⁄4 cup raw pumpkin seeds
  • 1⁄4 cup raw hemp seeds
  • 1⁄2 cup raw pecan pieces
  • 1⁄2 cup dried cranberries
  • 1⁄2 cup pomegranate seeds
  1. Place all vegetables on two Pampered Chef stone baking sheets or two cookie sheets.
  2. Drizzle with organic olive oil, sea salt, and dried or fresh herbs of your choice. (I love tarragon, chives, and thyme.)
  3. Roast for 20 minutes, toss gently, and roast for additional 5–10 minutes, depending on how al dente or cooked you like your veggies.
  4. Once done, combine with the cooked quinoa, seeds, nuts, cranberries, pomegranates, goat cheese, and top with a simple oil and lemon dressing.
  5. May be served warm or room temperature.

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I’m here to remind YOU that you deserve to have constant levels energy, peaceful and restful sleeps, and a healthy, fit body that you feel comfortable in. A fierce sex drive, a reduced waistline and the get up and go vivaciousness are just added bonuses 🙂

Posted in Nutrition