Let’s talk insulin.

Mention the “I word” into a low carb dieter, or perhaps a clean eater, and you’ll virtually discover them turn white since the blood drains from other face in abject horror.

To them, insulin will be the big crook within the nutrition world.

They refer to insulin as “the storage hormone” and feel that any amount of insulin by the body processes will immediately cause you to lie down new fat cells, put on weight, and lose any degree of leanness and definition.

Fortunately, that’s not quite the truth.

In reality, while simplifying things with regards to nutrition and training is often beneficial, this is the gross over-simplification of the role of insulin inside you, and the facts are entirely different.

Not even close to is the dietary devil, insulin is really nothing to be afraid of in any way.

What Insulin Does

Describes in the insulin worrier’s claim (that insulin is often a storage hormone) holds true Body of insulin’s main roles would be to shuttle carbohydrate that you eat round the body, and deposit it where it’s needed.

I am not saying that most the carbs you consume are turned into fat though.

You store glycogen (carbohydrate) with your liver, good tone muscles cells and your fat cells, and will also only get shoved into those pesky adipose sites (fat tissue) when the muscles and liver are full.

Additionally, unless you’re in a calorie surplus, simply cannot store extra fat.

Look at it by doing this –

Insulin is a lot like the employees in a warehouse.

Calories would be the boxes and crates.

You might fill that warehouse fit to burst with workers (insulin) in case there are no boxes (calories) to stack, those shelves won’t get filled.

So if you feel burning 3,000 calories per day, and eating 2,500 calories (or perhaps 2,999) the body can’t store fat. No matter whether all of the calories originate from carbs or sugar, you simply won’t store them, because your demands them for fuel.

Granted, this may not be the earth’s healthiest diet, but as far as science is concerned, it comes to calories in versus calories out, NOT insulin.

It Isn’t JUST Carbs

People fret over carbs keeping the biggest influence on insulin levels, and just how carbohydrate (particularly in the simple/ high-sugar/ high-GI variety) spikes insulin levels, but a lot of other foods raise insulin too.

Whey protein, as an example, is especially insulogenic, and can create a spike, specially when consumed post workout.

Dairy products too have a relatively large effect due to the natural sugars they contain, and in many cases fats can raise insulin levels.

Additionally, the insulin effect is drastically lowered by consuming an assorted meal – i.e. one that contains carbs plus protein and/ or fat.

This slows the digestion and the absorption with the carbs, leading to a lot lower insulin response. Add fibre to the mix too, as well as the raise in insulin is minimal, so even when we were worried about it before, the answer is simple – eat balanced, nutrient-dense meals, and you need not worry.

Insulin Builds Muscle

Finding comfort thinking about insulin as a storage hormone, and the notion it delivers “stuff” to cells:

Fancy taking a guess at what else it delivers, beside carbohydrate?

It delivers nutrients for your muscle cells.

Therefore, in case you are forever attempting to keep insulin levels low for fear of fat gain, it’s highly unlikely you’ll get ripped optimally. It’s that is why that I’d never put clients planning to build muscle making lean gains on a low-carb diet.

No Insulin Could Equal Fat Storage

As opposed to those low-carb diet practitioners yet again, it is possible to store fat when levels of insulin are low.

Fat molecules when consumed in the caloric surplus is really changed into extra fat tissue far more readily than carbohydrates are, showing once again, extra weight or fat reduction is dependant on calories in versus calories out, not insulin levels.

Why low-Carb (and Low-Insulin) Diets “Work”

Many folk will point towards the scientific and anecdotal proof of low-carb diets working as reasoning for keeping levels of insulin low.

I will not argue – a low-carb diet, where insulin release is kept as small as possible can simply work, however this has hardly any to do with the hormone itself.

If you cut carbs, you mostly cut calories, putting you in a deficit.

Additionally, an average joe will eat more protein and much more vegetables when going low-carb, so they feel far fuller and consume less food. Plus, protein and fibre have an increased thermic effect, meaning they use-up more calories during the digestion process.

Bottom Line: Insulin – Less than Bad In fact

You don’t have to be worried about insulin should you –

Train hard and often
Follow a balanced macronutrient split (i.e. ample protein and fat, and carbs to suit activity levels and private preference.)
Are relatively lean.
Eat mostly nutrient-dense foods.
Don’t have any problems with diabetes.

You’ll probably still store fat with low levels of insulin, and you will burn up fat and build muscle when insulin occurs.

Looking at insulin in isolation as either “good” or “bad” really is a prime illustration of missing the forest for your tress, so take it easy, and let insulin do its thing while you pinpoint the main issue.

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