Food for Thought #1 – Low Fat Eating for Glucose Control?

What did the one slice of bread say to the other slice of bread before a fight? -you’re toast!

I have been trying to get my thoughts about eating and diet in order, so I have decided, this month, to write my thoughts as blog posts. 

I will explore different views and studies while taking real life into account and give my opinion about what could work for me and others.  I believe diet and eating is a very personal (and possibly sensitive) topic.  I think it also goes beyond ‘just food’ (but I’ll get to that).

I have opened the comment section, so please feel free to share your thoughts!

I’m starting the first “food for thought” blog with what Robert and I were exploring during the last few weeks…low fat, more good carbs.

Many health-conscious people are following a low-carb eating plan. (Think keto, carnivore, banting.) Because they eat little carbohydrates, this way of eating does decrease glucose spikes (and therefore lowers insulin).

But there are studies that show that fat, especially saturated fat (mostly found in animal products), can cause insulin resistance. (Some references below). This means that if you eat a lot of animal fat, you could be more insulin resistant (and thus more prone to developing diabetes) than if you didn’t.

Could it be that you should either choose the high fat low carb route or, the low fat, high good carb route?

We often hear that sugar is the problem in diabetes and insulin resistance… but it’s much more complex than that.

Here’s the ‘fat causes insulin resistance’ in more simple terms:
When we eat a lot of fat over time, especially from foods like fatty meats, cheese, and fried foods, fat starts to build up inside our muscle and liver cells. This makes it harder for insulin (the hormone that helps move sugar out of the blood) to do its job properly. So even if you’re not eating much sugar, your blood sugar can still go up—because the cells aren’t responding well to insulin. That’s what we call insulin resistance.

Interestingly, when people reduce the fat in their diets—even the “good fats” for a short time—some studies show they become more insulin sensitive. This means their body responds better to insulin, so blood sugar spikes after meals are lower and come down quicker. It’s like taking a weight off the system.

Now, a low-carb diet, like the keto diet, works in the opposite way. It cuts out carbs almost completely, so there’s very little sugar to spike in the first place. It can lower blood glucose in the short term, but it doesn’t necessarily improve insulin sensitivity—it just avoids the need for insulin. That’s why some people feel better on it, but others may struggle if they reintroduce carbs later.

This is all a reminder to beware of mixing creamy sauces with pasta, or fried chips with milkshakes. These combinations can be a double whammy for our metabolism… especially if you are already at risk due to family history, medical history, age or weight.

Maybe, what makes it difficult for us, is the abundance of rich food. High fat, meat, fruit…we are spoilt for choice, but the problem is we also now need to make choices… and know when to stop.

Also, some people, who are not able to afford good quality meat, may benefit from rather decreasing fat and eating beans, veg and leafy greens instead.

My thoughts for food will continue in more posts… Do you think knowing about this fat and carb predicament could benefit you or others?

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References:

Lovejoy JC. The influence of dietary fat on insulin resistance

Palomer X et al. The role of fatty acids in insulin resistance. Advances in Nutrition, 2015.

Vessby B. Dietary fat, insulin sensitivity and the metabolic syndrome. Current Opinion in Lipidology, 2004. A summary of how different fats (saturated vs. unsaturated) affect insulin function and metabolic health.