There are many insulin hypotheses out there which are supported by “diet gurus” who advocate low carb diets, are they supported by scientific research?
HYPOTHESIS 1 When you eat carbohydrates this causes a chronic elevation of insulin making you feel more hungry and tired and is the cause of obesity
Research shows there is no relationship between insulin/glycemic response & satiety. Foods that cause a high rise in insulin levels eg potatoes are also ranked high on the Satiety Index which means you will feel fuller for longer. Research also shows that higher insulin levels are assoicated with higher resting energy expenditure (REE) so you are buring more energy at rest.
HYPOTHESIS 2 Insulin traps fat in fat cells making us fat. If this was true you would therefore expect to see less free fatty acids (fat been broken down for energy) in obese people. However the evidence on this shows that obese people showed similar or more free fatty acid release from fat tissue compared to lean people despite having higher insulin levels.
HYPOTHESIS 3 INSULIN MAKES YOU FAT? This myth has come from the fact that when carbohydrates are ingested, insulin is released in the body which turns off fat oxidation (your body is no longer burning fat) which is where the claim that insulin makes you fat that comes from.
However once the body has stored the glucose as glycogen, fat metabolism is then increased (you are now burning fat at rest or during light activity/exercise) so based on scientific evidence insulin is not making you fat.
How can insulin help you lose weight
Insulin is a fundamental hormone as is helps nutrients to move into the cells including carbs, proteins & fat.
- It reduces cortisol (the stress hormone in your body).
- It increases Leptin which helps with satiety and regulates energy
- It increases the hormone T3 (thyroid hormone) which helps regulate the speed at which your body burns
Overview Can you lose weight on a low carb diet? Yes and on a high carb diet.
It is more important to focus on your overall energy balance (caloires consumed through carbs, fat and protein) and restrict consumption of processed and refined foods.