HYPERINSULINEMIA: A SWEET TOOTH CAN MAKE YOU SICK

HYPERINSULINEMIA is a condition in which the body makes excessive amounts of insulin in an effort to compensate for the spikes in blood sugar cause by the overconsumption of refined carbohydrates.  This can lead to insulin resistance, in which the cells of the body become insensitive to insulin, and may eventually lead to type II diabetes.

RISK FACTORS OF DEVELOPING HYPERINSULINEMIA

• ​A family history of type 2 diabetes
• A diet high in refined carbohydrates
• Little or no exercise
  
• Abdominal fat
  

HYPOGLYCEMIA - is one of the most common symptoms of hyperinsulinemia.  It is characterized by an abnormally low blood glucose level, usually about 1-3 hours after a meal.  Common symptoms of hypoglycemia are:

• ​Inability to concentrate, fatigue, headaches, irritability, feeling emotional
• Heart palpitations and insomnia at 3-5 am
  
• Cravings for sweets, caffeine or carbohydrates as a pick-me-up
  
• Adrenal fatigue can be caused by hypoglycemia and refined carbohydrate consumption.
  
• The liver may also become fatigued from metabolizing too much glucose.
  

HOW TO REVERSE THE DAMAGE:
The good news is that hyperinsulinemia and even early stage diabetes can be reversed.  It may take 2 to 3 months, perhaps longer, to re-establish normal insulin sensitivity.  All of the above symptoms can be reversed with good food choices and moderate exercise.

​A low-carbohydrate, moderate-protein and moderate-fat meal focused on natural whole foods is the solution to hyperinsulinemia.

CARBOHYDRATES TO AVOID:

• ​Artificial sweeteners and Stevia (may raise insulin levels)
• Processed grain products (breads, pasta, cornbread, tortillas, crackers, popcorn)
  
• Simple sugars/carbohydrates (sucrose, fructose, sweets, cookies, candy, ice cream, pastries, fruit juice, soda pop, alcoholic beverages)
  
• Refined grains/carbohydrates (white flour products, white pasta, white rice, etc.)

CARBOHYDRATES TO ENJOY:

• Whole grains (brown rice, wheat, rye, barley and buckwheat) in small amounts only​
• Legumes (beans, peas, peanuts, soybeans, soy products) in small amounts
  
• Small amounts of fruit, especially berries but no dried fruit
  
• Eat lots and lots of non-starchy vegetables, as these should be the main source of carbohydrates.  Think salads for meals and vegetables for snacks.