Her is what I have learned over the years by measuring my glucose levels before/during/after exercise as well with looking at the impact of various foods on glucose levels. I have tried this on myself as well as people who do not have insulin resistance, young and older
When you eat carbs, your systems absorbs the carbohydrates and causes your glucose levels (blood sugar) to go up. Your body produces insulin to help this glucose be properly absorbed into your system and bring those levels back in check. When young and healthy, this occurs with efficiency, glucose levels stay at reasonable levels and insulin levels come down.
As we age, our bodies becomes less efficient, more insulin resistant/less insulin sensitive. Our glucose levels rise, insulin is produced but not used with 100% efficiency. The result is glucose levels do not come down as quickly as they should, more insulin is produced and eventually come down. When the system is completely broken, you are deemed diabetic, but there are levels between completely perfect and diabetic and several people in their 30s and older fall in this range
Excess flowing insulin supposedly helps in fat storage.
A low carb diet, will minimize these glucose/insulin spikes. The downside of low carb is sometimes people cut into essential nutrients just because they contain carbs.
A low GI carb diet, will minimize the spike of glucose levels, it will be more gradual and occur over a longer period of time. There is little downside to a low GI diet.
Exercise makes us much more insulin sensitive. So if you eat 1 hour before you exercise, you will time the increase in insulin sensitity with the glucose spike. Insulin sensitivity remains hours after exercise. This is why eating carbs just during or shortly after exercise has less of an impact on glucose levels/insulin resistance.
Some people eat carbs, get a rapid rise in glucose levels, their body produces lots of insulin, does not get used efficiently, more is produced and it eventually kicks in and their glucose levels drop sharply. They then feel weak and crave more carbs.
Eating the right carbs and timing them will help a less than perfect glucose/insulin response mechanism.
If we believe excess insulin levels do promote fat storage, this is one reason some of the ideas proposed above help shed weight.
Edited by marcag 2011-03-08 2:07 PM