Any people out there with insulin resistance?

Untilproud11

I was diagnosed a while ago but I still struggle handling it , it’s very hard to lose weight and lately all I want is sugar
What's ur experience ?

jmjanne1

I also have insulin resistance and did crave carbs, sugars... On doctor's orders I cut back on carbs and struggled at first (a couple of days only) and now the cravings have subsided as well as a constant feeling of hunger I had. I am dropping weight, not as fast as I have in the past, but... I'm not full-blown Keto though, I eat moderate carbs now, about 70 to 100g, and it's working for me. I feel much better overall, too. I had lots of inflammation, which is gone now.

AnnPT77

I'm not IR, and I don't know if I ever was even when long-term obese, but I did formerly wrangle with sweets cravings, especially in the evenings.

For me, it helped to eat more whole fruit. For a while, I made it a point to eat at least 3 servings of fruit daily. For a time, I needed to use some of my severely limited budget of willpower to cut back on the more calorie-dense, nutrient-sparse sweets (baked goods, candy, etc.). But after a while, I craved sugary things less, and began to find some of them not all that pleasant - too un-nuanced, way too sweet - if I ate them.

This doesn't work for everyone, but I'm not the only one here who's found it helpful. It's maybe a thing to try.

This advice came originally from a registered dietitian. Her theory is that if our overall way of eating is somewhat nutrient-sparse, we can have sweets cravings as a result; and that we're wired that way because evolved eating fruits so inherently, unconsciously associate sweetness with that nutrient search. I don't know whether that's true or not. All I know is that eating more fruit helped me.

neanderthin

AnnPT77 wrote: »

I'm not IR, and I don't know if I ever was even when long-term obese, but I did formerly wrangle with sweets cravings, especially in the evenings.

For me, it helped to eat more whole fruit. For a while, I made it a point to eat at least 3 servings of fruit daily. For a time, I needed to use some of my severely limited budget of willpower to cut back on the more calorie-dense, nutrient-sparse sweets (baked goods, candy, etc.). But after a while, I craved sugary things less, and began to find some of them not all that pleasant - too un-nuanced, way too sweet - if I ate them.

This doesn't work for everyone, but I'm not the only one here who's found it helpful. It's maybe a thing to try.

This advice came originally from a registered dietitian. Her theory is that if our overall way of eating is somewhat nutrient-sparse, we can have sweets cravings as a result; and that we're wired that way because evolved eating fruits so inherently, unconsciously associate sweetness with that nutrient search. I don't know whether that's true or not. All I know is that eating more fruit helped me.

We've evolved from fungi as well, makes sense considering how much I love mushrooms. We just went through our pear season, and they were exceptional, especially the asian pears.

Lietchi

Not from personal experience, but have you looked into intermittent fasting? Some people seem to find it beneficial for insulin resistance.
There are many variations: 'skipping breakfast', 16:8, OMAD, 5:2...

yirara

neanderthin wrote: »

AnnPT77 wrote: »

I'm not IR, and I don't know if I ever was even when long-term obese, but I did formerly wrangle with sweets cravings, especially in the evenings.

For me, it helped to eat more whole fruit. For a while, I made it a point to eat at least 3 servings of fruit daily. For a time, I needed to use some of my severely limited budget of willpower to cut back on the more calorie-dense, nutrient-sparse sweets (baked goods, candy, etc.). But after a while, I craved sugary things less, and began to find some of them not all that pleasant - too un-nuanced, way too sweet - if I ate them.

This doesn't work for everyone, but I'm not the only one here who's found it helpful. It's maybe a thing to try.

This advice came originally from a registered dietitian. Her theory is that if our overall way of eating is somewhat nutrient-sparse, we can have sweets cravings as a result; and that we're wired that way because evolved eating fruits so inherently, unconsciously associate sweetness with that nutrient search. I don't know whether that's true or not. All I know is that eating more fruit helped me.

We've evolved from fungi as well, makes sense considering how much I love mushrooms. We just went through our pear season, and they were exceptional, especially the asian pears.

Wait.. what? Animals and fungi followed a different evolutionary path more than 1 billion years ago. They both originate from the same one-celled eurcaryotes that were neither animal nor fungi.

neanderthin

yirara wrote: »

neanderthin wrote: »

AnnPT77 wrote: »

I'm not IR, and I don't know if I ever was even when long-term obese, but I did formerly wrangle with sweets cravings, especially in the evenings.

For me, it helped to eat more whole fruit. For a while, I made it a point to eat at least 3 servings of fruit daily. For a time, I needed to use some of my severely limited budget of willpower to cut back on the more calorie-dense, nutrient-sparse sweets (baked goods, candy, etc.). But after a while, I craved sugary things less, and began to find some of them not all that pleasant - too un-nuanced, way too sweet - if I ate them.

This doesn't work for everyone, but I'm not the only one here who's found it helpful. It's maybe a thing to try.

This advice came originally from a registered dietitian. Her theory is that if our overall way of eating is somewhat nutrient-sparse, we can have sweets cravings as a result; and that we're wired that way because evolved eating fruits so inherently, unconsciously associate sweetness with that nutrient search. I don't know whether that's true or not. All I know is that eating more fruit helped me.

We've evolved from fungi as well, makes sense considering how much I love mushrooms. We just went through our pear season, and they were exceptional, especially the asian pears.

Wait.. what? Animals and fungi followed a different evolutionary path more than 1 billion years ago. They both originate from the same one-celled eurcaryotes that were neither animal nor fungi.

Hahaha, I was being a little hyperbolic of course but a fungus is more like an animal than a plant, DNA wise. If we could be so lucky to have a lineage link with fungi then we could evolutionarily share in the study that was done in Japan where a University used fungi, specifically physarum polycephalum to reduce traffic congestion in Japan which turned out to be more efficient and built a network without a control center that could oversee and direct the whole enterprise, rather, it reinforced routes that were working, and eliminated redundant channels, constantly adapting and adjusting for maximum efficiency. Basically, they built a more efficient subway system in Japan. I've gained a lot of respect for fungi after looking into and being interested researching the gut biome. Cheers.

neanderthin

This advice came originally from a registered dietitian. Her theory is that if our overall way of eating is somewhat nutrient-sparse, we can have sweets cravings as a result; and that we're wired that way because evolved eating fruits so inherently, unconsciously associate sweetness with that nutrient search.

This is an interesting hyposthesis AnnPT77 but one I don't share 100% with. I'm sure sweet has an evolutionary pathway but imo it has more to do with "calories" than "nutrients" and it's connection to the hypothymus and dopamine systems. Fruit was the easier foraged food source that provided the calories for our evolutionary demands as our brains got bigger, than just consuming leaves and other plant materials. Survival was based on adipose stored for shortages, and suspect that was the hurdle that fruit fulfilled when they were available. short answer.

"Optimal Foraging Theory"
https://study.com/learn/lesson/optimal-foraging-theory-impact-examples.html

AnnPT77

neanderthin wrote: »

This advice came originally from a registered dietitian. Her theory is that if our overall way of eating is somewhat nutrient-sparse, we can have sweets cravings as a result; and that we're wired that way because evolved eating fruits so inherently, unconsciously associate sweetness with that nutrient search.

This is an interesting hyposthesis AnnPT77 but one I don't share 100% with. I'm sure sweet has an evolutionary pathway but imo it has more to do with "calories" than "nutrients" and it's connection to the hypothymus and dopamine systems. Fruit was the easier foraged food source that provided the calories for our evolutionary demands as our brains got bigger, than just consuming leaves and other plant materials. Survival was based on adipose stored for shortages, and suspect that was the hurdle that fruit fulfilled when they were available. short answer.

"Optimal Foraging Theory"
https://study.com/learn/lesson/optimal-foraging-theory-impact-examples.html

So serious! I thought it was a colorful and amusing hypothesis, no more.

Even if sweet cravings are simply calorie seeking, I think that for some of us - me for sure - eating more fruit is potentially helpful in changing course. (It brings a good bit of fiber, typically, compared to candy or baked goods, potentially more sating; the micros are useful even if not the source of the craving; and fruits not generally as calorie dense as sweet so-called "treats".)

For me, increasing fruit was a major help in reducing cravings for other sweets. I don't actually care why, even if it's placebo effect. It was beneficial, had for me no down sides at all.

If our ancestors were simply calorie optimizing, seems like we'd have people worried over their fat addictions, given that fats are more calorie dense than sugars, plus more efficiently stored as adipose tissue. (I do understand that most of the calories in many common so-called "sugars" or "carbs" foods actually do come from fats, things like pizza, cookies, many chocolate-based candies, chips/fries, etc. Also, I do see fat cravings as expressed in some common eating habits, but it's rare for anyone to speak of it that way.)

NB I haven't read your link yet. And we're digressing somewhat from the main point, trying to help the OP.

neanderthin

AnnPT77 wrote: »

neanderthin wrote: »

This advice came originally from a registered dietitian. Her theory is that if our overall way of eating is somewhat nutrient-sparse, we can have sweets cravings as a result; and that we're wired that way because evolved eating fruits so inherently, unconsciously associate sweetness with that nutrient search.

This is an interesting hyposthesis AnnPT77 but one I don't share 100% with. I'm sure sweet has an evolutionary pathway but imo it has more to do with "calories" than "nutrients" and it's connection to the hypothymus and dopamine systems. Fruit was the easier foraged food source that provided the calories for our evolutionary demands as our brains got bigger, than just consuming leaves and other plant materials. Survival was based on adipose stored for shortages, and suspect that was the hurdle that fruit fulfilled when they were available. short answer.

"Optimal Foraging Theory"
https://study.com/learn/lesson/optimal-foraging-theory-impact-examples.html

So serious! I thought it was a colorful and amusing hypothesis, no more.

Even if sweet cravings are simply calorie seeking, I think that for some of us - me for sure - eating more fruit is potentially helpful in changing course. (It brings a good bit of fiber, typically, compared to candy or baked goods, potentially more sating; the micros are useful even if not the source of the craving; and fruits not generally as calorie dense as sweet so-called "treats".)

For me, increasing fruit was a major help in reducing cravings for other sweets. I don't actually care why, even if it's placebo effect. It was beneficial, had for me no down sides at all.

If our ancestors were simply calorie optimizing, seems like we'd have people worried over their fat addictions, given that fats are more calorie dense than sugars, plus more efficiently stored as adipose tissue. (I do understand that most of the calories in many common so-called "sugars" or "carbs" foods actually do come from fats, things like pizza, cookies, many chocolate-based candies, chips/fries, etc. Also, I do see fat cravings as expressed in some common eating habits, but it's rare for anyone to speak of it that way.)

NB I haven't read your link yet. And we're digressing somewhat from the main point, trying to help the OP.

Serious, lol, no I was just bringing a different theory, that's all. I've heard that one for a long time. I was also thinking a little longer time wise as far as our ancestry was concerned (hunter-gatherers) and not necessarily when people were actually conscience of what a calorie was.

As far as fat being more efficiently stored is just not fully understanding the basic metabolic pathways for these nutrients. All dietary fat is stored first before it gets used as energy, so yeah, fat is more efficiently stored because that is the normal metabolic pathway for fat. Carbs are used for the most part as immediate energy (ATP) or stored as glycogen and if at the end of the day we're in energy balance we can say that almost no carbs were stored as adipose tissue, while all fat was, again because, like I said, that is it's normal metabolic pathway for these nutrients. When we consume over our energy balance carbs will be stored as adipose very easily after all glycogen in muscle and liver is full. Cheers.

AnnPT77

neanderthin wrote: »

AnnPT77 wrote: »

neanderthin wrote: »

This advice came originally from a registered dietitian. Her theory is that if our overall way of eating is somewhat nutrient-sparse, we can have sweets cravings as a result; and that we're wired that way because evolved eating fruits so inherently, unconsciously associate sweetness with that nutrient search.

This is an interesting hyposthesis AnnPT77 but one I don't share 100% with. I'm sure sweet has an evolutionary pathway but imo it has more to do with "calories" than "nutrients" and it's connection to the hypothymus and dopamine systems. Fruit was the easier foraged food source that provided the calories for our evolutionary demands as our brains got bigger, than just consuming leaves and other plant materials. Survival was based on adipose stored for shortages, and suspect that was the hurdle that fruit fulfilled when they were available. short answer.

"Optimal Foraging Theory"
https://study.com/learn/lesson/optimal-foraging-theory-impact-examples.html

So serious! I thought it was a colorful and amusing hypothesis, no more.

Even if sweet cravings are simply calorie seeking, I think that for some of us - me for sure - eating more fruit is potentially helpful in changing course. (It brings a good bit of fiber, typically, compared to candy or baked goods, potentially more sating; the micros are useful even if not the source of the craving; and fruits not generally as calorie dense as sweet so-called "treats".)

For me, increasing fruit was a major help in reducing cravings for other sweets. I don't actually care why, even if it's placebo effect. It was beneficial, had for me no down sides at all.

If our ancestors were simply calorie optimizing, seems like we'd have people worried over their fat addictions, given that fats are more calorie dense than sugars, plus more efficiently stored as adipose tissue. (I do understand that most of the calories in many common so-called "sugars" or "carbs" foods actually do come from fats, things like pizza, cookies, many chocolate-based candies, chips/fries, etc. Also, I do see fat cravings as expressed in some common eating habits, but it's rare for anyone to speak of it that way.)

NB I haven't read your link yet. And we're digressing somewhat from the main point, trying to help the OP.

Serious, lol, no I was just bringing a different theory, that's all. I've heard that one for a long time. I was also thinking a little longer time wise as far as our ancestry was concerned (hunter-gatherers) and not necessarily when people were actually conscience of what a calorie was.

As far as fat being more efficiently stored is just not fully understanding the basic metabolic pathways for these nutrients. All dietary fat is stored first before it gets used as energy, so yeah, fat is more efficiently stored because that is the normal metabolic pathway for fat. Carbs are used for the most part as immediate energy (ATP) or stored as glycogen and if at the end of the day we're in energy balance we can say that almost no carbs were stored as adipose tissue, while all fat was, again because, like I said, that is it's normal metabolic pathway for these nutrients. When we consume over our energy balance carbs will be stored as adipose very easily after all glycogen in muscle and liver is full. Cheers.

I know that you have done a lot of research about insulin-related issues and metabolism: Do you have some helpful advice, information or links for the OP of this thread, about how to manage cravings for sweets when IR? That would be great! Insulin/IR are not in my wheelhouse.

neanderthin

I know that you have done a lot of research about insulin-related issues and metabolism: Do you have some helpful advice, information or links for the OP of this thread, about how to manage cravings for sweets when IR? That would be great! Insulin/IR are not in my wheelhouse.

That is a very difficult question. Most institutions (NIH, CDC, FDA, ADA, WHO) will say to lose weight and exercise more, reduce sugar consumption, reduce stress and don't smoke for the most part. This of course is a reductionist approach and on a population level that is probably the best advice that could be cleaved from world data and from its innate limitations will probably never change.

On an individual basis this of course requires a totally different approach simply because everyone's life experiences will have an effect on the complex interactions within our biology especially in our gut and brain that are not very well understood that will require mostly a personal journey into experimentation with behavioral variations.

I've known for a long time that I had a problem with sugar cravings and considering I've been researching nutrition for quite a while I knew that I had to drastically reduce sugar and when I say sugar, I mean that I needed to drastically sever the connection between the insulin spike and my brain telling me to eat more. Carb restriction was my dietary intervention as well as added weight training 3 times a week to compliment the 2 times I play hockey a week. I've maintained my weight for about 12 years in the 185-190 range being 6'1" coming down from a high of 248 and if I had to guess my body fat is probably in the teens, maybe 15% or thereabouts.

My carb consumption has varied over the years and when I'm in a more relaxed state, in other words in the summer mostly when I'm more active and still playing hockey with other added summer stuff like golf, swimming and hiking my carb consumption can creep up to around 100-125g's, which is still low percentage wise but what I don't eat are any ultra processed foods and consume probably 90% whole foods that I cook myself. My only real sugar comes in the form of berries only and not fruit, yogurt and dark chocolate. I do eat pasta and a few starchy veg periodically but do eat a boatload of cruciferous vegetables.

The problem with telling people to try reducing carbs is that a more nuanced conversation is needed. Low carb and ketogenic diets have obviously become more popular considering there is good science that shows it can pretty much control peoples sugar cravings for the most part, not all the time but in a very large percentage, which is purely that gut and brain biology I talked about. Unfortunately, that journey is a mindfield, and no I didn't mis spell that. Some people can drop carbs and have no problem while others can't resist temptation so it's difficult to give specific advice but I will say, start off in small steps that can be easily tolerated and accepted before continuing on, but eventually removing ultra processed foods and eating more whole foods will more than likely need to be accomplished, and considering how much people absolutely adore and worship those foods, that will probably be the herculean feat of their health going forward and how much they want it will certainly be the driving force. Cheers

Untilproud11

I have tried so many times to do keto and for some reason I just binge after a few days , anything that will limit any kinds of food just doesnt work for me , I like to eat anything I want in moderation which is more sustainable for me long term , it makes me so upset that it will never work for me

faithrainbow1

I’ve also found fruit to be an alternative to sweets that feels acceptable to my body/brain. Especially if I eat two different types of fruit in a row (say, a banana and then an orange). Being able to eat fruit “whenever I want” has really been helpful for me in terms of not feeling a lack. Sometimes I’ll add a few nuts or a slice of cheese to my fruit snacks.

(Not keeping sweets in my house has also helped.)

pridesabtch

I cut back carbs, not to a keto level, but I do limit them mostly I limit the "sugars", and grains. I rarely eat bread anymore which I used to love, but I'm okay with that. Exception: Holiday dinners when Aunt Patty makes rolls, but 2 days a year is just a drop in the bucket.

I also eat more small "meals" in the day that keeps me satiated. By meal it's more like a snack that is low-ish in carbs and < 200 calories. I have about 3 of these in the day rather than a big breakfast and lunch, then eat a sensible low-ish carb dinner in the evening. It keeps me from binging. I missed pizza & pasta, but found that some good low-ish carb/sugar alternatives.

Never in my life did I think I would like a cauliflower crusts pizza, but now it's all I eat. Pizza sauce I go with Roa's no sugar added, 40 cals, 2 carbs, 2 sugars (but no added sugar) for 1/4 cup, but I usually use 2 servings for a larger pizza.

Outer Aisle Plant Power Crusts: 120cals, 4g of carbs 1g of sugars for 1 whole wrap (~1/2 of one of the other pizza crusts listed here.

Caulipower: 170 cals, 26g of carbs for 1/3 of a pizza, but only 1g of sugar.

Pillsbury dough with 160 cals, 31g of carbs and 4 g of added sugar for 1/6 of a pizza.

If I'm tight on calories and really want pizza I go Outer Aisle, but it doesn't get as crispy as the Caulipower.

For pasta, I'm okay with spaghetti squash and Heart of Palms noodles, but they don't quite have the right mouth feel for me. I mix a little regular pasta in and use the others for filler. That way I don't feel deprived with the portion size or the texture.

FWIW, this is how I deal...

XxAngry_Pixi

I was insulin resistant for 2 years following gestational diabetes. My levels have been normal for nearly 3 years now.

I went whole food plant based, so high carb lower fat and lost 20 kg. There are some really interesting videos about the relationship between fat intake and insulin resistance/type 2 diabetes by wfpb drs online.

Wfpb didn't work for me long term for a couple of reasons and I'm adding some animal food back in but continuing to lose weight so I'll be curious to see what my levels look like at my next check. I think it well proved though that I didn't need to go low carb to do it.

neanderthin

XxAngry_Pixi wrote: »

I was insulin resistant for 2 years following gestational diabetes. My levels have been normal for nearly 3 years now.

I went whole food plant based, so high carb lower fat and lost 20 kg. There are some really interesting videos about the relationship between fat intake and insulin resistance/type 2 diabetes by wfpb drs online.

Wfpb didn't work for me long term for a couple of reasons and I'm adding some animal food back in but continuing to lose weight so I'll be curious to see what my levels look like at my next check. I think it well proved though that I didn't need to go low carb to do it.

Just switching to whole foods reduces the easily digested powdered carbohydrates found in most ultra processed foods regardless of whether it be plant based or not, which in tandem with weight loss will always translate into better insulin sensitivity and lower A1C.

The reason why a low carb plant based diet isn't promoted is because it's almost impossible really, and why most vegans promoting diet and I'm not addressing you personally but people that gain a monetary reward will try to muddle the waters and say that fat and mostly saturated fat is implemented in diabetes, which then by default supports not only high carb plant based but low fat which is again what the wfpb diet is and a self fulfilled prophecy, pretty much. Shameful really. Anyway I hope you continue to keep diabetes in remission. Cheers.