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Fats and IR

Relationship between processed fat and carbohydrate in IR

You may have heard from many people that they avoid carbohydrates because they raise their blood sugar levels, making them fear that they will increase their obesity rate and not be able to lose the extra pounds.
Some in the ketogenic community refer to insulin as the "hormone of fat storage" and that a very low carbohydrate diet can prevent blood sugar levels from spiking after eating.
While there is some truth in this statement, it is essential to understand that insulin's primary function is to help move glucose from the blood to the tissues, while its secondary function is to do the same with fatty and amino acids. Merely because insulin is able to deliver fats to tissues does not mean that it is factually correct to call it a "hormone of fat storage". This is a gross exaggeration of the true role of insulin, designed to make us believe that any amount of insulin in the bloodstream leads to weight gain.
It is important to understand that insulin is most effective in facilitating the absorption of glucose, but it also helps to transport fatty and amino acids to the tissues.
Any biology textbook will confirm that insulin's primary role is to help move glucose from the blood to the tissues, but it also facilitates the same for fatty and amino acids.
Many people believe that insulin resistance is caused by insulin itself and is triggered by overeating dietary carbohydrates.
To get the facts straight, we need to go back to basic biochemical principles and understand that insulin resistance is caused by a diet high in dietary fat in the vast majority of people.
Researchers have known for more than 85 years that insulin resistance is due to excessive fat consumption (although unfortunately Hungarian dieticians still do not recognise this)
Despite all this, the cause of insulin resistance and carbohydrate intolerance remains the most debated issue in diabetes.
The problem is that the labeling of carbohydrate intolerance as "carbohydrate poisoning" turns most people towards low carbohydrate diets in order to reduce their need for medication and insulin over time. Although high fat and protein diets are very effective in reducing blood sugar fluctuations in the short term, they can increase insulin resistance in many people over a period of years. The formula is simple: discussing carbohydrate intolerance without mentioning fat misses the whole picture. The correct statement is: insulin resistance is a condition of carbohydrate intolerance caused by excessive fat consumption. Fat in the bloodstream builds up inside muscle cells and then produces toxic fatty breakdown products and free radicals that can block carbohydrate metabolism, thus fat (especially saturated fat) can cause insulin resistance.

The big breakthrough has been the subtle technology of MRI, which has been able to look at what happens in the muscles of the human body when fat is released into the bloodstream.
This gave scientists clear evidence that rising levels of fat in the blood cause insulin resistance by inhibiting glucose transport.

It can inhibit glucose uptake as early as 160 minutes after fat consumption.
After a typical Western diet or a very fatty plant-based meal, postprandial lipemia starts to decrease only five hours after the meal and the body starts to clear itself slowly.
However, if only a small amount of excess fat is used at each meal, the negative effect is perpetuated and the body is not allowed to cleanse itself. Therefore, we need to reduce our consumption of processed fats to zero.
This of course also applies to the food we cook and the products we buy.
Also, a recent study from 2019 points out that if we eat a less healthy plant-based diet, we will not be effective at losing weight (or so my guests know, this is why I tell them that not everything vegan is healthy).
So the reason for insulin resistance is that insulin signaling from the muscles, liver, and fatty tissues is impaired, so the body's glucose uptake is reduced.
It is characterised by hyperinsulinemia, which can lead to prediabetes, metabolic syndrome, and - eventually - type 2 diabetes, because insulin uptake by peripheral tissues cannot keep up with the glucose load.
Hyperinsulinemia induces an inflammatory and carcinogenic state and is associated with obesity (especially abdominal obesity), type 2 diabetes, cardiovascular disease, and various types of cancer.
It is a common misconception that IR is the result of excessive carbohydrate consumption, as this assumes that a high carbohydrate load puts pressure on the glucose-insulin axis.
Unfortunately, this model does not adequately account for the role of excess saturated fat in the development of insulin resistance, which can result in fat deposition in muscle cells and the development of dysbiosis and abdominal obesity.
While limiting carbohydrate intake does reduce insulin requirements, low-fat, high-fibre, vegetarian and macrobiotic diets have been shown to dramatically reduce insulin resistance even in the presence of high carbohydrate consumption.
If your attitude to the processed fat issue is that I only use a little spray for cooking or put a thin slice on bread, please don't say you've done everything you can to lose weight.
However, it's important to understand that your body needs fat, just consume whole healthy fats such as flaxseed or hemp seed.

Roden M. [et. al.]: Mechanism of free fatty acid-induced insulin resistance in humans. In: J Clin Invest. 1996. (97. évf.) 12. sz. p. 2859–2865.
1 Trapp CB, Barnard ND. usefulness of vegetarian and vegan diets for treating type 2 diabetes. Current Diabetes Reports. 2010:10(2):152–

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