Are you sensitive to carbohydrates?

Geschatte leestijd: 3 minuten A commonly heard excuse when someone doesn’t lose weight is that they are sensitive to carbohydrates. But what exactly is carbohydrate sensitivity? Carbohydrate sensitivity is a term I use to describe a physical condition where people have difficulty processing carbohydrates effectively in their bodies, resulting in a bloated appearance and other discomforts such as low energy.

What effect do carbohydrates have on your body?

First, let’s look at what happens when you eat carbohydrates. Your body releases a hormone called insulin – produced in the pancreas – in response to carbohydrate consumption. One of insulin’s main functions is to stabilize spikes in your blood sugar levels, so when there is more blood sugar than normal, insulin helps bring it back to a normal level. These spikes are typically triggered when you eat sugars or carbohydrates. Another reason insulin is important is its role in nutrient uptake by your muscle cells. Growth hormone, thyroid hormones, and testosterone all work together with insulin to function properly. Insulin is one of the most anabolic (muscle-building) substances in the body. Because it plays such a direct role in building muscle mass, it’s important to keep the pancreas in top condition. One way to do this is by reducing the consumption of simple carbohydrates (carbohydrates with a high sugar content). If you are a serious athlete, simple carbohydrates have no place in your diet. This is particularly true because many people, including bodybuilders, have issues with their insulin metabolism, a condition known as insulin resistance.

Insulin Resistance

Insulin resistance means that your body produces enough insulin (in response to food intake) but your body’s cells either don’t respond to insulin or don’t absorb it. A common reason for your body not responding to insulin is the excessive presence of simple carbohydrates in your diet. This physical dysfunction has become so common that the Center for Disease Control in Atlanta, America, has estimated that one in four Americans suffers from insulin resistance. Now, exercising reduces insulin resistance, meaning that vigorous training is the first step toward managing insulin resistance. But if you train hard, minimize simple carbohydrate intake, and still struggle to become leaner on a diet high in carbohydrates, moderate in protein, and low in fats (like the 60%-30%-10% diet), you may be suffering from a form of insulin resistance. Before jumping to the conclusion that you are insulin resistant, examine your dietary habits closely to ensure you’re not inadvertently consuming too many simple carbohydrates. As I’ve noted, insulin is released in response to carbohydrate consumption, but insulin levels rise even faster in response to consuming simple carbohydrates. The bloating associated with high carbohydrate intake can be reduced by minimizing the amount of simple carbohydrates in your diet. By limiting yourself to consuming complex carbohydrates – such as rice, potatoes, and whole wheat pasta – combined with protein and small amounts of essential fats, digestion and nutrient absorption will proceed more smoothly, resulting in a lesser insulin response. Remember, your body converts excess insulin into triglycerides (fat particles) stored as body fat, which is likely why a high-carbohydrate diet doesn’t work for insulin-resistant individuals.

What to Do with Insulin Resistance

If you suspect you have insulin resistance, I recommend reducing your carbohydrate intake to 100 grams per day and increasing the carbohydrate amount by 50 grams per day until you reach the point where you feel bloated or have low energy. For example, start with 100 grams of carbohydrates on day 1. Make sure your protein and fat intake are higher to nourish your muscles and provide you with energy. On day 2, increase carbohydrate intake to 150 grams. On day 3, 200 grams, on day 4, 250, and so on until you reach a point where you feel comfortable. Once you know how many grams of carbohydrates you can tolerate daily, adjust your diet accordingly. In my opinion, the calories from fat should not exceed 20 to 25% of your total calorie intake, regardless of whether your carbohydrate intake needs to be restricted or not. This does mean that your percentage of protein must increase. I am not a fan of low-carb diets. Nor am I a fan of high-fat diets like the Atkins Diet. In my opinion, they are unhealthy and even harmful. However, I do acknowledge that some people are more sensitive to carbohydrates than others. That’s something to consider.