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Manipulating Insulin with Diet, Supplements, and Herbs |
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by Thomas Incledon, PhD(c), RD, LD/LN, RPT, NSCA-CPT, CSCS
Insulin: Demon From Hell or Angel From Heaven?
The most anabolic hormone in the body is insulin. It stimulates protein synthesis to build muscle, increases glycogen stores, and makes fat cells bigger. The right amount at the right time allows us to maintain or even add some muscle. Unfortunately most people don’t know how to control insulin. The result is that they end up with high insulin levels all the time. This leads to larger fat cells and, heaven help us, fatter bodies. What’s really sad though, is that this can easily be prevented. Is insulin a demon from hell or an angel from heaven? Find out how you can manipulate this hormone with diet, supplements, and herbs to develop a great looking body, worthy of heavenly attention.
The Glycemic Index
Years ago carbohydrates were classified as simple sugars or complex carbohydrates and people were told to keep their intake of simple sugars low. This didn’t quite pan out as researchers expected, because it was later discovered that some complex carbohydrate food sources breakdown rapidly and quickly elevate blood glucose levels. The classification of carbohydrates as ‘simple’ or ‘complex’ is of little use practically because blood glucose levels in the blood can be influenced by starch structure (amylose versus mylopectin), fiber content, food processing, physical structure of the food, and other macronutrients in the meal. This knowledge led to the development of a system for ranking foods based upon their ability to immediately elevate blood glucose levels. Foods that raise glucose levels in the blood slowly have lower levels than foods that raise glucose levels rapidly. You can read more about the glycemic index at: http://www.glycemicindex.com/
While the glycemic index was originally applied to developing diet strategies for diabetics, it is now being applied to other groups as well, including people that are healthy, obese, and suffering from cardiovascular disease. There are advantages of following a low glycemic index (GI) diet. Low-GI diets have been reported to lower glucose and insulin responses after a meal, improve blood lipid profiles, and increase insulin sensitivity [1]. High-GI diets stimulate adipocytes (fat cells) to make more fat, resulting in increased fat cell size, whereas low-GI diets have been reported to inhibit these effects. For these reasons, researchers have claimed that the GI of dietary carbohydrates appears to play an important role in the metabolic fate of carbohydrates, and consequently, may significantly affect the risk of cardiovascular disease, diabetes, and obesity.
Keeping Tabs On Your Glycemic Index
Unfortunately it’s just not that simple to only follow a low GI diet. Critics of this approach say that the glycemic index of foods can be influenced by a number of factors. Jose Antonio, PhD, internationally recognized researcher, points out that, “The glycemic index of an individual food can be affected by other foods. Since we usually eat foods as part of a mixed meal, the GI for the meal is most likely different than the GI for any particular food item.” So, while the GI of foods is important, it is not the only thing to worry about. Research indicates that the consumption of monounsaturated fatty acids (MUFAs) while following either high or low GI diets can improve blood lipids [2, 3]. If you want to keep tabs on the glycemic index of your diet, follow a diet that has low to medium GI foods most of the time, while consuming sufficient amounts of MUFAs. The exceptions being after exercise when moderate to high GI foods are better choices for recovery [4].
Insulin Taming Supplements
The term “insulin mimicker” has been used a lot with respect to the following supplements and their ability to control blood glucose levels similar to insulin. Chromium, vanadyl sulfate, and alpha lipoic acid can lower blood glucose levels. The individual responses to these agents can vary considerably. So rather than running out and trying it all at once, here are some helpful guidelines. Most people can easily obtain enough chromium from their diet; decent sources are molasses, clams, Brewer’s yeast, seeds, and chocolate. If you do not consume any of these products and are fairly active, then you may want to consider supplementing with chromium. Taking 400 micrograms (ug) of chromium by itself was not as effective as taking the same amount while following an exercise program [5]. Recently, 1000 ug was given to older non-obese people and it had no effect on glucose control, body composition, or blood lipids [6]. It seems that chromium (along with a sensible exercise program) is better suited for diabetics or obese people in doses ranging from 200-1000 ug per day.
Vanadyl sulfate is a supplement that has been used to stabilize or control blood glucose levels in diabetics. Typical dose ranges are 50-100 mg per day. These doses appear to be more effective in diabetics and not as effective in non-diabetics. Recent concerns regarding vanadyl sulfate and other vanadium compounds focus on the potential toxic effects found in animal and cell studies [7]. Scientists have found that organic forms of vanadium (vanadium compounds containing carbon) are safer that non-organic forms of vanadium.
Alpha lipoic acid or thioctic acid is a more recent addition to the insulin-mimicking group. It appears to stimulate glucose uptake in muscle and heart cells [8-10]. It is also a powerful antioxidant and effective in stabilizing blood sugars in diabetics [11]. Doses ranging from 600-1,800 mg per day yielded similar results, so there may be a limit to how much people can use effectively.
Glucose Regulating Herbs
Every day more and more studies are coming out indicating that a number of herbs or plant extracts can influence blood glucose levels. Most of these studies are done using cell cultures and animals. Further research will tell just how well these agents work on humans, as well as how to use them safely. One study examined the effects of a decoction of fig leaves (Ficus carica) as a supplement to breakfast for diabetics. Glucose levels after a meal were significantly lower when the subjects were receiving the fig leaf tea [12]. The authors felt that the fig tea may be beneficial for insulin dependent diabetics.
Using This Information Now
Everyone wants the correct information yesterday and can’t wait to put it into good use. Here are some simple tips to help use this information today:
First set up your exercise program, then set up your diet program, then add in supplements. Why this order? Because exercise can stabilize blood sugar and insulin levels. Once you know how your body is responding, then you will be able to determine just how much change in your diet is needed to affect your blood sugar and insulin.
Make sure to eat at least 5-6 small meals, with at least 3 solid food meals per day.
Add fruits, vegetables, and whole grain products to protein shakes.
Limit intakes of energy bars. Douglas Kalman, MS, RD, Director of Nutrition at Miami Research Associates, recently analyzed several bars on the market. “Many of these products have more carbohydrates and fats than they list on their labels. Relying too much on these products can sabotage your diet plans.”
Plan to add in healthy oils and fats into your diet.
If you want to find out how well your insulin management strategy is doing, pick up a blood glucose meter. Find out what your normal glucose levels are before and after eating. This way you will learn about how your body responds.
If you are on a tight budget, your best bet for a safe long-term use dietary supplement is alpha lipoic acid (lipoic acid) taken at 600 mg per day.
References:
1. Morris, K.L. and M.B. Zemel, Glycemic index, cardiovascular disease, and obesity [see comments]. Nutrition Reviews, 1999. 57(9 Pt 1): p. 273-6.
2. Luscombe, N.D., M. Noakes, and P.M. Clifton, Diets high and low in glycemic index versus high monounsaturated fat diets: effects on glucose and lipid metabolism in NIDDM. European Journal of Clinical Nutrition, 1999. 53(6): p. 473-8.
3. Tsihlias, E.B., et al., Comparison of high- and low-glycemic-index breakfast cereals with monounsaturated fat in the long-term dietary management of type 2 diabetes. American Journal of Clinical Nutrition, 2000. 72(2): p. 439-49.
4. Burke, L.M., G.R. Collier, and M. Hargreaves, Glycemic index—a new tool in sport nutrition? International Journal of Sport Nutrition, 1998. 8(4): p. 401-15.
5. Grant, K.E., et al., Chromium and exercise training: effect on obese women. Medicine & Science in Sports & Exercise, 1997. 29(8): p. 992-8.
6. Amato, P., A.J. Morales, and S.S. Yen, Effects of chromium picolinate supplementation on insulin sensitivity, serum lipids, and body composition in healthy, nonobese, older men and women. Journals of Gerontology. Series A, Biological Sciences & Medical Sciences, 2000. 55(5): p. M260-3.
7. Srivastava, A.K., Anti-diabetic and toxic effects of vanadium compounds. Molecular & Cellular Biochemistry, 2000. 206(1-2): p. 177-82.
8. Khanna, S., et al., Cytokine-induced glucose uptake in skeletal muscle: redox regulation and the role of alpha-lipoic acid. American Journal of Physiology, 1999. 276(5 Pt 2): p. R1327-33.
9. Streeper, R.S., et al., Differential effects of lipoic acid stereoisomers on glucose metabolism in insulin-resistant skeletal muscle. American Journal of Physiology, 1997. 273(1 Pt 1): p. E185-91.
10. Ramrath, S., H.J. Tritschler, and J. Eckel, Stimulation of cardiac glucose transport by thioctic acid and insulin. Hormone & Metabolic Research, 1999. 31(12): p. 632-5.
11. Jacob, S., et al., Oral administration of RAC-alpha-lipoic acid modulates insulin sensitivity in patients with type-2 diabetes mellitus: a placebo-controlled pilot trial. Free Radical Biology & Medicine, 1999. 27(3-4): p. 309-14.
12. Serraclara, A., et al., Hypoglycemic action of an oral fig-leaf decoction in type-I diabetic patients. Diabetes Research & Clinical Practice, 1998. 39(1): p. 19-22.
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