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Glycemic Levels Terminology - Glycemic Index and Insulin

 More than 100 million people in the United States have been told by their doctors that they are either pre-diabetic or have type 1 diabetes or type 2 diabetes. Do you or someone in your family suffer from one of these conditions?

Baffled by all the new rules about your diet, testing your blood sugar, and doing everything you can to keep things from getting worse?

Do you even know what your doctors mean when they use terms like glycemic index, fat storage hormone resistance, hypoglycemia, hyperglycemia, or diabetic ketoacidosis?

I'd like to discuss this confusion and offer you some clarity on key terminology, nutritional considerations, and how to regain your strength while on this journey to health. My goal is to make things simple for you so you can take action.


Simplified presentation of 9 common blood sugar terms:

1- Glycemic

 Glycemic is a term related to blood glucose or sugar. The most common way to measure blood sugar levels in the body is the glycemic index and glycemic index. (1)

2- The glycemic index

The glycemic index is a measure that helps us measure how quickly the body digests and absorbs sugar, or glucose, in the bloodstream. If you were to eat jelly beans, for example, your blood glucose level would go up. If you eat celery, which is not very sweet, your blood sugar will be low. This numerical value, or index, helps decide how quickly the food's sugars will rise. (2 ,3)

3- Fat storage hormone

Fat storage hormone is a hormone that is stimulated to reduce the amount of sugar in the blood. The pancreas works to produce enough fat-storage hormone to correct the rise in blood sugar after it has risen. It mainly lowers excess glucose in the blood. (4,5)

4- sugar level in the blood

It is a combination of the glycemic index and carbohydrate content. So, based on the number of carbohydrates in a particular food and the value of the glycemic index scale, your body will determine how high or low your blood sugar is and how long it stays there. For example: if you eat carrots, which have a low glycemic index value and a high carbohydrate/fiber content, they will have a low glycemic index. This will lead to an increase in your blood sugar which will drop quickly on its own. (6, 7)

However, if you eat baked potatoes, which have a very high glycemic index and a high amount of carbohydrates, you will experience a spike in blood sugar, as this would cause your blood sugar to rise for a longer period. So, we want to look at both the number of carbohydrates and the duration of the spike in glucose levels in order to really gauge someone's glycemic response. Of course, a good blood glucose monitor kit is useful for keeping track of your levels regularly.

5- Fat storage hormone index

The FSH index is another measure of how much FSH the body will release. We know that the glycemic index measures spikes in blood sugar - the fat-storage hormone index measures spikes in fat-storage hormone. It's a perfect number to track because the fat-storage hormone needs to be as low as possible to the normal range, in order to support weight loss. (8)

The more fat storage hormone, the more damage to the body and the greater the likelihood of developing type 2 diabetes. Several factors can affect the fat-storage hormone index — not just carbohydrates.

6- Macronutrients

They are the three essential parts of any diet, including proteins, fats, and carbohydrates. It is important to know that all of these macronutrients can affect fat storage hormone levels at a certain level. Carbohydrates affect fat storage hormone levels more than any other macronutrient. Foods that are particularly high in carbohydrates, such as refined sugars, high fructose corn syrup, refined grains, corn, and starches.

Excess protein has the potential to raise the fat-storage hormone. The main reason why we need protein in our diet is to give structural materials for our body parts, such as hair, nails, collagen, muscles, bones, etc. We need protein to build, support and repair our structure. When you consume a lot of protein, it will increase the fat storage hormone.

Specifically, any meal containing more than 35 grams of protein can be converted into sugar or glucose. It all depends on age and metabolism. In general, I recommend a moderate amount of protein, about 3-6 ounces per serving, to be safe. The number may vary based on the person, but the real goal is to ensure that the protein does not stimulate the fat-storage hormone.

Let's look at an example: A low-fat protein, such as fat-free dairy products, can increase the fat-storage hormone compared to a fatty protein such as brie. This is interesting. Fat has a near-zero probability of creating FSH spikes. It is so common that most people avoid fat. But, the lipid response is close to zero due to mutations of the fat storage hormone. It does lack the same response as carbohydrates. (9 ,10)

7- Ketosis and the ketogenic diet

When you're thinking of creating ketosis or following a ketogenic diet, realize that it's very low in carbs, moderate protein, and higher in fat. Why Because the whole purpose of ketosis is to run your body as an alternative fuel source. When you get into a state of ketosis, you are not using glucose as a fuel source. You're using ketones, which are a fat by-product.

The way to get into ketosis is to cut carbs to 20-50 grams per day. When carbohydrates are reduced, the body is forced to use a different fuel system. It can be a much cleaner fuel source than glucose. There are many benefits, such as weight loss and improved cognitive abilities.

8- Fat-storage hormone sensitivity

When a person has a high sensitivity to the fat-storage hormone, the body works harder to control blood sugar levels. People who are sensitive to the fat-storing hormone usually don't have a problem with their weight. They are often thin and very healthy.

9- Fat storage hormone resistance

If a person's fat-storage hormone is not working properly, they are no longer absorbing the fat-storage hormone as intended - the cells are essentially blocking it. This reaction causes a feedback loop in which the pancreas produces more fat-storage hormone in an attempt to overcompensate. In this scenario, a person would have five to seven times more FSH circulating throughout the blood than someone with a normal FSH response. These people are usually overweight.

Two-thirds of the population suffers from this problem while many do not know it. The development of resistance to the fat storage hormone (also known as pre-diabetes) and the body's inability to adapt can lead to diabetes. Once someone reaches this stage, it becomes difficult to control their blood sugar and fat-storage hormone levels. What do you think of the article intermittent fasting for weight loss, I think it is useful to you.

Five ways to support the production of the healthy fat storage hormone

There are several ways to support healthy fat-storage hormone production and balanced blood sugar levels:

1- Consuming fewer carbohydrates

A helpful diet to simplify this step is the ketogenic diet, which is a diet that is low in carbohydrates and moderate in protein, and a good source of fat.

2- Apple cider vinegar

Consume apple cider vinegar, which can help improve fat storage hormone sensitivity, support a healthy immune system, soothe acid reflux, and many other benefits.

3 - Foods rich in potassium

Eat foods rich in potassium, such as beets, spinach, Brussels sprouts, bananas, avocados, squash, and electrolyte powders, and foods rich in B vitamins, such as salmon, avocados, and nutritional yeast.

4- Do some exercises

Do some exercises that can help your fat-storing hormone receptors become more receptive and sensitive. Be sure to check with your doctor to agree on the right exercise and movement intensity for you. Gentle walking, meditation, and stretching are all great places to start.

5 - Try intermittent fasting

Which can give the body time to recover from FSH resistance on its own? Every time you eat, you have the ability to create a spike in the fat storage hormone. Giving the body a break can help it transition to normal fat-storage hormone production. You may find that people's fasting style differs. Start by understanding the benefits and creating a schedule that works for your lifestyle. Not eating too much and not eating snacks between meals. What do you think of the article Top 6 popular types of intermittent fasting, I think it is useful to you.