I’ve always heard that protein is good to eat. And when I read the book, Metabolical by Robert H. Lustig, it helped me to completely change the way I thought about sugar. However, I thought he said, “Sugar is the reason so many people are fat and sick, but fat is good to eat.” Unfortunately, that was only what I wanted to hear, because I love butter and cheese. And it sounded to me as if he was saying, “Go be healthy, eat as much butter and cheese as you want.” And I did.
Until recently, I was watching a YouTube video, and an Asian doctor was talking about eating whole foods which I fully support. But then she said it’s not a good idea to eat a lot of fat and protein like in the Akins diet, because it can increase insulin sensitivity. That’s all she said about it, but it stopped me in my tracks. I was like nooooo! Don’t say that!!! Her videos are fact-filled and researched based. So, I started thinking I better check what is really being said about eating a high fat and high protein diet.
When we talk about insulin sensitivity, we’re essentially talking about how well our bodies respond to insulin, a hormone that regulates blood sugar levels. In recent years, high-fat, high-protein diets like Atkins have gained immense popularity, with many claiming that they can improve insulin sensitivity and even reverse insulin resistance. But is this really the case?
I think it’s fair to say that most of us believe that high-fat, high-protein diets are the way to go if we want to improve our insulin sensitivity. We’ve heard that by cutting out carbs and upping our fat and protein intake, we can lose weight, become more sensitive to insulin and reduce our risk of developing type 2 diabetes. But is this common belief based on fact or fiction? The truth is, many health experts are starting to question whether high-fat, high-protein diets are really as beneficial for insulin sensitivity as we’ve been led to believe.
Unfortunately, high-fat, high-protein diets have been shown to increase inflammation in the body, which can worsen insulin resistance. So, if high-fat, high-protein diets aren’t the magic solution to improving insulin sensitivity, then what’s going on? Why do so many people swear by them?
It’s because the relationship between high-fat, high-protein diets and insulin sensitivity is far more complex than we initially thought. Here’s a breakdown of the factors involved:
Increased Fat Intake:
- Saturated Fatty Acids: Saturated fatty acids, commonly found in high-fat diets, can decrease the responsiveness of cell membranes to insulin. This can lead to increased insulin resistance.
- Intramyocellular Lipids: High-fat diets can cause an accumulation of fat within muscle cells (intramyocellular lipids). This can interfere with insulin signaling and contribute to insulin resistance.
Increased Protein Intake:
- Animal-Based Protein: High protein intake, especially from animal sources, has been linked to an increased risk of type 2 diabetes . This may be due to the higher content of branched-chain amino acids in animal protein, which can interfere with insulin signaling.
- Metabolic Adaptations: Some studies suggest that high-protein diets may lead to metabolic adaptations that reduce insulin sensitivity, even in the context of weight loss. This may be a compensatory mechanism to maintain glucose homeostasis.
Potential Mechanisms for Reduced Insulin Sensitivity:
- High Fat Intake: A diet very high in saturated and trans fats can contribute to insulin resistance. These fats can promote inflammation and impair the body’s ability to effectively use insulin.
- Liver Metabolism: The liver plays a crucial role in glucose metabolism. Very high protein intake can lead to increased gluconeogenesis (the production of glucose from non-carbohydrate sources), potentially overwhelming the body’s ability to regulate blood sugar.
- Ketone Bodies: While some find ketosis beneficial, the very high levels of ketone bodies produced on very low-carb diets might, in some individuals, negatively impact insulin signaling pathways in the long term. More research is needed on this aspect.
- Individual Variation: Responses to diets vary greatly depending on genetic factors, gut microbiome composition, and overall health status. What works for one person may not work for another.
Important Considerations:
- Type of Fat: The type of fat matters significantly. Unsaturated fats (monounsaturated and polyunsaturated) found in sources like avocados, nuts, and olive oil are generally healthier than saturated and trans fats.
- Protein Source: The source of protein is also important. Lean protein sources are preferable to high-fat protein choices.
- Long-term Effects: While short-term weight loss may occur on very low-carb diets, the long-term effects on insulin sensitivity and overall health are still being studied.
Recent research has shed some light on the specific types of fats and proteins that may be beneficial for insulin sensitivity. For example, studies have found that diets rich in omega-3 fatty acids, found in fatty fish and nuts, may improve insulin sensitivity by reducing inflammation and improving cardiovascular health. And there was also the finding that plant-based proteins had a positive effect insulin resistance.
On the other hand, diets high in saturated fats, found in dairy products (like butter and cheese), and vegetable oils, and consuming animal proteins, may worsen insulin sensitivity. This highlights the importance of considering the quality and type of fat and protein in our diets, rather than just focusing on the quantity.
Ultimately the relationship between high-fat, high-protein diets and insulin sensitivity is a little more complex than we initially thought. While many high-fat, high-protein diets may produce some initial benefits, they may not be a sustainable solution for improving insulin sensitivity in the long-term. If you have any thoughts or questions, please share them in the comments below.
The YouTube video I was watching
Dietary fat, insulin sensitivity and the metabolic syndrome
Dietary treatment of the metabolic syndrome–the optimal diet
-Nice article; just got done reading through the whole thing.
-I think that’s part of the reason why I’m so into cashews, for example; those Omega-3 fatty acids, as you mentioned. Fish, too.
-Yeah, and I also think it’s best just to try and drink water as much as you can; too much sugar can and Will dehydrate you after maybe not even that long.
-Also, I like avocado just the same as nuts and whatnot but I don’t use cooking oil nor butter so much anymore when cooking my meats; plenty of grease already available right there, if you will.
-Much appreciated,
ALEJANDRO G.
Hi Alejandro,
Thank you so much for taking the time to read my article and for your thoughtful comments! I’m delighted to hear that you’re incorporating healthy fats like those found in cashews and fish into your diet. They’re so important for overall health and well-being.
You’re absolutely right about the importance of staying hydrated, especially as we age. Sugary drinks can indeed dehydrate you, so opting for water as your primary beverage is a fantastic choice.
And I love your approach to cooking meats without added oils or butter! Many meats naturally release enough fat during cooking, making those additions unnecessary.
It sounds like you’re making some excellent choices to support your health. Keep up the great work!
I found your post to be incredibly insightful and well-researched. Your personal experiences, combined with scientific information, make for a compelling read. It’s interesting to see how our understanding of diets, particularly high-fat and high-protein ones, can evolve as new information comes to light. The detailed breakdown of the factors affecting insulin sensitivity, including the type of fat and protein consumed, adds depth to the discussion.
I appreciate how you emphasized the complexity of the relationship between diet and insulin sensitivity, and your reminder that individual variations play a significant role in how our bodies respond to different diets. This balanced perspective encourages readers to think critically about their dietary choices and consider the long-term effects on their health.
Overall, your post serves as a valuable resource for anyone looking to understand the broader implications of high-fat, high-protein diets on insulin sensitivity. It invites readers to engage in meaningful discussions and make informed decisions about their health and nutrition. Great job! 🌟
That’s wonderful to hear, Alice! I’m so glad you found the post insightful, and I appreciate your detailed feedback. It’s encouraging to know that the information resonated with you and that you found the balanced perspective helpful.
I agree that it’s crucial to consider individual variations and long-term health implications when making dietary choices. I appreciate your engagement and hope it encourages more discussions around this topic. Thank you for highlighting those points and for your kind words about the post! 😊