Insulin Resistance - ready to learn something?
- Thread starter Donald
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Agree! Even in our culture it's hard to find a "good yogurt" everything has been so polluted because people dont care?
OIKOS Triple Zero Blended Greek Yogurt
0g Added Sugar, 0 artificial Sweeteners, 0% fat and 15g of protein (which is kind of important for older people as they are not getting enough, accord to some publications I get. I forget which one.
Dannon Activia also has one but it's next to impossible to find the one I like because most stores only stock the one with added sugar but they have a no added sugar line too, you know, the one that doesnt sell so many places dont carry it. *LOL*
I never looked much into it but this is one of the few brands and types I will eat. Feel free to analyze !
Im not really a fan of the taste but if I have a late snack is what I feel good about and the protein thing I like, more so when I really stick to a meal a day and a TINY lunch.
https://www.oikosyogurt.com/greek-yogurt/triple-zero/
Edit @Pablo
Curious if you see a smoking gun here, keeping in mind to compare it to other stuff with the protein content. Yes I know Stevia is a plant based sweetener. I mean, what else could take its place and provide this? I just grabbed this off the above website.
OIKOS Triple Zero Blended Greek Yogurt
0g Added Sugar, 0 artificial Sweeteners, 0% fat and 15g of protein (which is kind of important for older people as they are not getting enough, accord to some publications I get. I forget which one.
Dannon Activia also has one but it's next to impossible to find the one I like because most stores only stock the one with added sugar but they have a no added sugar line too, you know, the one that doesnt sell so many places dont carry it. *LOL*
I never looked much into it but this is one of the few brands and types I will eat. Feel free to analyze !
Im not really a fan of the taste but if I have a late snack is what I feel good about and the protein thing I like, more so when I really stick to a meal a day and a TINY lunch.
https://www.oikosyogurt.com/greek-yogurt/triple-zero/
Edit @Pablo
Curious if you see a smoking gun here, keeping in mind to compare it to other stuff with the protein content. Yes I know Stevia is a plant based sweetener. I mean, what else could take its place and provide this? I just grabbed this off the above website.
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Nuts are a downfall for my wife and I. Its brutal. Your only supposed to eat a few and darn it, its almost impossible so I try not to buy them but fail a lot of times on that. We get the big containers of deluxe mixed nuts or cashews, sometimes almonds which started the nut thing.
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JTK
$100 Site Donor 2025
Will do.
I rarely, if ever drink alcohol. If I do, it's one or two drinks max a few times per year. In terms of foods, I never drink soda or eat fast foods, but I have lots of ways to improve there.
I've been working so many hours the past 2yrs, I believe this is having an ill effect on me as well. 12hr shifts. 60-72hr weeks, with some 84s mixed in. This should slow down within the next few weeks. I'm on my feet a ton at work. Lots of movement. Some days I'm physically wiped out. Some days mentally wiped out. Extra hours are necessary given I've got 3 college aged kids I'm helping out and a 12yr old still.
My glucose had been hovering the high end in my routine blood work for the last 2yrs. Way over this past round.
Yogurt is tricky.
That looks OK. BUT I prefer full fat and watch calories elsewhere. I think it's a smart idea, but the weakness will be satiety IMHO. You'll eat a container, well at least I would, and feel like I ate nothing. But if they did the EXACT same yogurt, but full fat, I could eat half the container and feel full. Maybe like, the same amount of calories consumed, but that's an estimate.
Just always compare CARBS first. Then look at calories. I say don't be afraid of healthy fats. Don't fall for the complex carbs tricks.
Side note, I look at these aging women I play pickleball with, they are actually headed to frailty. They are so fat adverse, it is not healthy. Sure some of them can be thin, but not a healthy thin. They wonder why their skin is dry and such.
Yes cool,
Ready? I get really full on these and I suspect after reading your reply I know why.
I can no longer eat food with a fair amount of fat in it. Keeping in mind I am also trying to contain and keep a bay mild so far arterial/heart disease I can and no longer eat anything high in fat except the mentioned below. I have eliminated most fats from my diet and it actually makes me feel sick like if I eat too much.
So for this particular yogurt, that is how I still feel full with no fat in it.
I eat fish now, on average 3 to 4 times a week as my main meal. On the rare occasion that I have even a hamburger on the grill I use 93 and if available 96% lean chop meat to make the burger. The 96% has the American Heart Association Seal on it! *LOL*
It's rare that I ever eat red meat anymore. My wife has none of these issues so if she wants her fatty meat I will eat tuna sandwich one night a weak on whole wheat.
Im not perfect as much as I try, I still enjoy pizza once every month or two and much like nuts, at times its hard to resist cheese ... *LOL*
I also do on occasion like a small portion of lean steak ect.
On my blood work ups my LDL has been at a low of 40 and high as 60. I am now on a path to make sure it stays at 40 or lower. Total is always 130 or less. I fell off the no grazing after dinner routine and that almost 60 LDL shows it.
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Everyone is different for sure. My wife is actually closer to your type. She can only eat so much fat. I just need to watch it from a caloric POV and of course "good" fats only POV. No processed oils!!
Last night, out with another couple, salad with a rich dressing, I mean a large salad, a NICE LARGE tender piece of flank steak, just a couple small baby potatoes and a slender piece of bread (chewy style). Came home 1.5 hours, BG 121. Six months ago I would have been 180. AND say same meal with a sweet mixed drink? Over 200!!
Last night, out with another couple, salad with a rich dressing, I mean a large salad, a NICE LARGE tender piece of flank steak, just a couple small baby potatoes and a slender piece of bread (chewy style). Came home 1.5 hours, BG 121. Six months ago I would have been 180. AND say same meal with a sweet mixed drink? Over 200!!
High fat, high fiber and low carb. My guideline when buying processed foods is 3% carb per serving as a quick look when buying. But after a couple of years I'm able to enjoy higher carbs on a few things like bread or crackers.
When I started with keto that I had 200+ BS so I would only really eat when the BS was down to a normal level, under 120. The first thirty days was very tough and you have to get your head around the idea you only need to eat to function. And all that fat you may have is food that will quickly be converted once away from carbs. Peanut butter and celery for the muchies and berries and heavy cream with whipped cream almost daily for dinner dessert.
Lost 20 lbs or so in the first month. Some is water loss but the keto fueling on fat makes a lot of water. I use to drink 2 gallons of milk a week. Cut that out completely and go though about a quart of heavy cream and can of pressurized whipped cream every 2 days, the cats get some too....
High fiber is a 1:1 offset for carbs per gram but there is a time lag if checking BS. So I would see a spike then lower over 12 hrs. Beans is a good example of this I take fiber supplements too.
One of my daily foods snacks is dark chocolate chips. High in fiber and fat carbs around 4%.
Carbs are totally fine - if you burn them off fast enough. Even sugar.
If you are doing heavy manual labour or are a competetive athlete, carbs are nothing to worry about.
With a sedentary lifestyle though, a diet with an emphasis on carbs can become problematic.
If you strive to lose wright, cutting or reducing carbs usually is the way to go, as, unlike protein and fat, carbs are not essential. You need a certain amount of protein, you need a certain amount of fat, so there will be baselines to their consumption. Reducing carbs is then often the only way to reduce caloric intake.
Also, if you are insulin-resistant, carbs will raise blood glucose and this will spike insulin secretion. As will protein. But protein is essential, carbs are not, so carbs are your lever to turn here.
The issue of satiety has already been mentioned. We tend to overconsume sugary things, because sugar and the insulin spikes can mess with leptin and ghrelin - the two hormones governing hunger and satiety.
To come back to the first paragraph: exercise improves insulin sensitivity. Ideally one does both strength training and endurance. The effect of expertise on insulin sensitivity is greater than anything the pharma industry has to offer...
If you are doing heavy manual labour or are a competetive athlete, carbs are nothing to worry about.
With a sedentary lifestyle though, a diet with an emphasis on carbs can become problematic.
If you strive to lose wright, cutting or reducing carbs usually is the way to go, as, unlike protein and fat, carbs are not essential. You need a certain amount of protein, you need a certain amount of fat, so there will be baselines to their consumption. Reducing carbs is then often the only way to reduce caloric intake.
Also, if you are insulin-resistant, carbs will raise blood glucose and this will spike insulin secretion. As will protein. But protein is essential, carbs are not, so carbs are your lever to turn here.
The issue of satiety has already been mentioned. We tend to overconsume sugary things, because sugar and the insulin spikes can mess with leptin and ghrelin - the two hormones governing hunger and satiety.
To come back to the first paragraph: exercise improves insulin sensitivity. Ideally one does both strength training and endurance. The effect of expertise on insulin sensitivity is greater than anything the pharma industry has to offer...
I would get a can of peanuts or pound of cashews and end up eating the whole thing over a three or four days. It would keep the BS high even though it's a 'good' food for a couple days afterward. Nuts are guilt treat now for me when Farm and Fleet or Menards puts their cashews or mixed nuts on sale.
Some times the cashews were 1/4 gone by the time I got home.
Hahahaha I was ready to disagree, but really you nailed it.
Even for real calorie burners, carbs should be limited. Ha I had to say something!! Hahahha sorry.
I hear you. Yeah, I try to close my eyes walking past the nut isle at Costco and Sam's Club. If we break down and pick some up, the jug of nuts come in the car with us for the ride home.
We are switching to Sunrise flour. Its an unbleached un-bromated milled flour. Its not cheap. You still have to watch carbs , but i think the whole unbleached, unprocessed flour is better. It seems the Europeans can eat bread and not get so fat, i think a lot has to do with our bleached nutrition-less flour here.
We like the surise pizza flour. That with yeast, some salt,a dash of sugar to get the yeast going, and olive oil.
https://sunriseflourmill.com/pages/our-process
https://sunriseflourmill.com/collections/all
My desert/snack last night was an apple. While it has carbs (& fiber) it's also pretty filling. I don't think you could sit down after dinner and eat 3 or 4 apples.
Fuji apple.
Healthy carbs and water.
If I want to gain weight, not the usual case, all I have to do is eat a peanut butter sandwich after dinner. A couple summers ago I was doing a lot of rip rapping by had and was really burning up the calories. Got so I was to skinny for my skinny jeans so started with the snacking for a while.
Not a problem around the holidays though, gaining weight that is.
ha terrible spelling.....
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See if you can get to the point where you can eat celery or lettuce instead of an apple. THEN see if you can get to the point where your MIND doesn't need a snack, because your BODY doesn't need it.
Today's high for blood glucose was not from eating treats, or waking, loafing, etc.
After two hours of extremely challenging pickleball tourney. Definitely need adrenaline and quick bursts, and light feet and arm. Mind focus on ball speed, trajectory and direction.
All the way up to 161 after! (was 135 when I left home).
Now the good news, 30 minutes later 133, then I showered and ate. 2 hours after eating 124.
I think the point here, is - that is somewhat natural. Recovery time quick and not much spike after eating.
After two hours of extremely challenging pickleball tourney. Definitely need adrenaline and quick bursts, and light feet and arm. Mind focus on ball speed, trajectory and direction.
All the way up to 161 after! (was 135 when I left home).
Now the good news, 30 minutes later 133, then I showered and ate. 2 hours after eating 124.
I think the point here, is - that is somewhat natural. Recovery time quick and not much spike after eating.
