Long before we started our lifestyle nutrition company, Fast.Eat.Live., we were enlightened and influenced by Gary Taubes’ 2010 book, “Why We Get Fat.” He detailed the intricate relationship between the hormone insulin, and the accumulation of body fat. Taubes argues that the over-consumption of carbohydrates plays a pivotal role in triggering insulin release, ultimately leading to increased fat storage in the body. This challenged the narrative we’d been fed by everyone, that dietary fat was the enemy, and refined carbohydrates (ie. bread, pasta, and cereal) were heart healthy and the base of the food pyramid.
Insulin’s role in fat storage:
Insulin, a hormone produced by the pancreas, serves as a key player in regulating blood sugar levels. However, its impact extends beyond glucose control. When we consume carbohydrates, especially in the form of sugars and refined grains, our blood sugar levels rise. In response, the pancreas releases insulin to facilitate the uptake of glucose by cells for energy production. Simultaneously, insulin promotes the storage of excess glucose in the form of glycogen in the liver and muscles.
Carbohydrates and insulin:
According to Taubes, the critical link between insulin and fat storage lies in the hormone’s ability to inhibit the breakdown of stored fat and promote the synthesis of new fat molecules. High-carbohydrate diets, particularly those rich in sugars and processed grains, result in elevated insulin levels. This persistent elevation creates an environment conducive to fat accumulation.
Insulin resistance:
Consistent consumption of high-carbohydrate diets can lead to insulin resistance—a condition where cells become less responsive to insulin’s signals. As a result, the pancreas produces even more insulin to maintain blood sugar control. The increased insulin levels, in turn, further contribute to the storage of fat.
Reducing carbohydrate intake can break this cycle, allowing insulin levels to normalize and the body to use stored fat for energy. Low-carbohydrate diets promote the consumption of fats and proteins. If insulin levels remain lower, your body naturally utilizes stored body fat and reduces the propensity to store excess fat.
The glycogen threshold and long-term energy storage:
Beyond the immediate need for daily energy (Basal Metabolic Rate), your body stores a reserve in the form of glycogen. This caloric surplus is critical in times of scarcity or sickness, but there is a threshold for glycogen storage in the liver and muscles. Once this threshold is met, any surplus glucose is redirected towards long-term energy storage in the form of body fat.
Balancing macronutrient ratios:
At Fast.Eat.Live. we teach a balanced macronutrient ratio, with a greater emphasis on protein and dietary fats. Unlike carbohydrates, protein and fat have minimal impact on insulin levels, allowing for better blood sugar control. We found that a diet higher in protein and fats contribute to a sense of satiety, reducing the overall caloric intake. Carbohydrates are important for gut health, vitamins, and minerals. However, we aim for an emphasis on those that are derived from vegetables, not refined sugars and grains. This is contrary to the long-standing belief that dietary fat is the primary culprit behind weight gain. In reality, it’s caused by too many carbs in your diet.
With the holidays upon us, it’s imperative that we share this knowledge with you.
Understanding that we have a daily glycogen threshold is critical for metabolic health and maintaining a healthy body weight. This conversion of excess glucose to body fat underscores the importance of a well-rounded approach to nutrition. Contact us at fasteatlive.com for personalized coaching in balancing your own diet. Take back your health!
For further health coaching on this topic and more, contact us at FastEatLive.com
