INSULIN - The key component to health, weight management, energy levels and moods

Nov 17, 2021


What is insulin?

Insulin is a hormone produced by your pancreas. It helps your body metabolize carbohydrates, fats, and proteins and turns glucose (sugar in your bloodstream from your food) into energy. It unlocks cells so the glucose can enter them and be converted to energy or stored for later use. (And without the good fat, it’s harder to break into these cells, yet another reason why good fat works). The glucose cannot be used as energy unless it’s inside your cells, liver or muscles. Without insulin, glucose will just float around in your bloodstream and build up but with too much insulin it just keeps storing fat. When glucose builds up in your bloodstream, your blood sugar levels rise. If this goes on for a long period of time, it causes damage in so many ways. Your body will lose the ability to send the correct messages to your brain, and in turn, send out more insulin, damaging your organs, nerves, and blood vessels.


If you are constantly asking your body for insulin with your dietary choices (high carbohydrate, sugar meals and processed foods) or even the frequency of eating, you are not only breaking down your system, you are sending out a message to store fat, causing weight gain or even worse, diabetes.

Eating the Clean Cut way is designed for your life...a real, HEALTHY life.

When you eat  healthy foods at the optimal time with balanced portions, you will  have more energy. The fewer highs and lows you have with insulin, the more efficient your metabolism will be. Instead of adding to fat stores, you will access and convert stored fat into energy.

How can we make sure we don’t become insulin resistant (the inability to use insulin correctly) and help manage our health?

Any food with fast-burning carbs (bagels, pasta, added sugars, processed, etc.) acts like flint to fire and burns up quickly, leaving you hungry. So, you eat again, asking your pancreas for even more insulin to help push the excess blood glucose into your cells.

Our goal is to help you find the foods that keep you satisfied, so that urge to graze goes away. ​Mindless grazing is a big factor in weight gain due to excess empty calorie consumption and slowing your metabolism because of the constant release of insulin. Grazing causes sustained blood sugar elevation, and the constant elevation of Insulin leads to more body fat.

Imagine running a race. If you had a straight path with some small hills you would get there quickly.  If you have to run up mountains and back down, you would get to the finish line much slower.  Your metabolism rides that same path.  Lower spikes = faster metabolism

That is why we urge you to focus on GOOD FATS. Not only do they turn on your fat burning system, but they also keep you full, and have a low insulin spike. 

Safe Foods with Health Benefits and Low Glycemic Index (Low Insulin)

These top ten foods, in no particular order, have such a low glycemic value that your body doesn’t need much insulin to digest them. Our goal is to keep that insulin level down, so your metabolism is constantly working.

The foods you choose should have a slow digestion and absorption rate. Living a lifestyle like this will lead to overall better health and weight loss. 

Vegetables, proteins, fats and natural fruit all break down more slowly keeping insulin levels low. 

  1. Onion and Garlic (full of vitamins and anti-inflammatory benefits)
  2. Leafy Greens (our Superfoods packed with vitamins and fiber) 
  3. Nuts (anti-inflammatory, good fats, low carb, high fiber)
  4. Seeds (Pumpkin, sunflower, and chia seeds are great to use instead of granolas.
    Use on salads for added fiber, good fats, and nutrients.)
  5. Avocados (omega 3 and 6 fatty acids and amazing nutrients)
  6. Coconut (any form, oil, meat, flakes, flour, it’s the perfect fat)
  7. Herbs (full of flavor, minerals, vitamins, some healing properties)
  8. Eggs (vitamin B12, protein, and fat; cheap and easy)
  9. Irish Butter and Cheese (Eat cheese in moderation. Dairy causes the body to
    become acidic and inflamed. Make sure it has no growth hormones in it.)
  10. Oils (organic is best: olive, coconut, avocado, etc. Stay away from palm oil,
    canola, etc.)

When cooking or snacking, adding any of these types of foods will not spike your insulin and keep your levels low.  Leading to a strong metabolism and less stored fat.


© Clean Cut Fitness & Nutrition