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Insulin Sensitivity and Health
Preface: If you do not drink coffee already please don't go out of your way to start as you can still use the information listed in other ways without the need to start a coffee drinking ritual. What is "pimping"? An MTV show called "pimp my ride" has Xzibit (rapper, presenter) and his team of mechanics, designers and artists working their magic on a lucky contestants "beat up" car. They add speakers, innovative design concepts, fantastic artwork etc, essentially "pimping" the car to be better than what it was originally. So "pimping" can be described as improving something by adding things that are usually innovative to the product and tailored for the individual.
What are we "pimping" and why?
I chose coffee as it is a very popular beverage and is part of most people's daily routine. When referring to coffee I mean black and unsweetened coffee. What is insulin and how does it affect me? Insulin is essentially a storage hormone that shuttles nutrients into the cells of the body. This includes amino acids, glucose and free fatty acids. Insulin releases from the Beta cells of the pancreas on detection of nutrients in the blood, with carbohydrates generally eliciting the severest amount of insulin. The body ultimately assimilates what macronutrients (fats, proteins and carbohydrates) we eat and can digest into glycogen (stored glucose), muscle (stored protein) and triglycerides (stored fat). Our nutrition and lifestyle plays a great influence where these nutrients end up. If the body's stores of glycogen (stored glucose) are low the glucose molecules are shuttled into the muscles and liver to be stored as glycogen. If those stores are full, which is the case for most individuals, unless you've just exercised or are on a low calorie/carbohydrate diet, then more insulin is secreted. If this is repeated a gradual loss of insulin sensitivity occurs resulting in insulin resistance (see definitions below) . Glucose molecules that remain outside the muscle cell (due to full glycogen stores and insulin resistance) are stored as fat. If this process continues, the fat cells become full and also insulin resistant, but new fat cells are produced to accommodate the glucose molecules that remain outside the muscle cell. Once a new fat cell has been made they are never destroyed making it an easier process to store fat. Insulin is one of the oldest hormones and its main role is to make sure that nutrients are stored away so the organism (us) has enough stored nutrition for survival and to stop the genetic damage caused by an excess of sugar floating in the blood stream. Excessive amounts of sugar in the blood stream react with protein creating AGE's (Advanced Glycation Endproducts), a cross binding of sugar and protein resulting in impaired functioning of biomolecules. It should also be noted that insulin in itself can be a poisonous substance and cause damage to the arterial walls. To put it simply, continually consuming excess carbohydrates, when the body has full glycogen stores, will increase the fat storage therefore increasing the number of fat cells potentially leading to health problems as well as a very unattractive physique. What is the difference between insulin sensitivity and insulin resistance and how can they affect me? Insulin sensitivity is the capacity of cells to respond to insulin-stimulated glucose uptake following ingestion of carbohydrates. It is a term used to describe people who require relatively normal or low levels of insulin to process glucose. This is a good thing. According to diabetesselfmanagement.com "One of the main functions of insulin is to lower blood glucose levels by enabling glucose to enter the cells of the body, where it is used for energy or stored for future use. A person who is insulin sensitive needs only a relatively small amount of insulin to keep blood glucose levels in the normal range and to keep the body's cells supplied with the glucose they need. A person who is insulin resistant, on the other hand, needs a lot more insulin to get the same blood-glucose-lowering effects. Insulin resistance is associated with numerous health risks. For one thing, it causes hyperinsulinemia, or high circulating insulin levels, which may be directly damaging to blood vessels. Hyperinsulinemia is also associated with high blood pressure, heart disease and heart failure, obesity (particularly abdominal obesity), osteoporosis (thinning bones), and certain types of cancer, such as colon, breast, and prostate cancer. In contrast, with increased insulin sensitivity or low circulating insulin levels is associated with greater longevity; most centenarians without diabetes have low circulating insulin levels." In other words, insulin resistance is the condition in which normal amounts of insulin are inadequate to produce a normal insulin response from fat, muscle. It is a condition in which body cells have become less sensitive to the glucose-lowering effects of the hormone insulin. In other words, people with insulin resistance need a lot of insulin to process glucose which leads to health problems.
Increasing ones sensitivity to insulin through dietary changes and exercise is a huge step towards a leaner and healthier you. Insulin sensitivity is pivotal to physique enhancement and health. An increase in sensitivity to insulin is the ultimate aim of any exercise and nutrition program geared for fat loss and health. Insulin sensitivity has an inverse relationship to the amount of stored body fat, meaning the more insulin sensitive an individual is, the leaner they will usually be. Let's get Pimping The good news is that the polyphenols (sub group of antioxidant) in coffee already increase insulin sensitivity and the caffeine increases thermogenesis (heat production) and lipolysis (breakdown of stored fat) both of which are contributing factors to a leaner physique. For more information on aesthetic and performance values of coffee please click here. Here is how to "pimp" your coffee: 1. Add coconut oil
How much: add 1-3 tablespoons to your cup of coffee What type: organic is best Where from: supermarkets health food sections Tastes like: the same as a normal cup of coffee though can be slightly greasy 2. Add a cinnamon stick or two
How much: 1-2 sticks What kind: any, but organic is the best Where from: health food section of a supermarket and Asian markets How does it taste: a slight hint of cinnamon 3. Add cocoa
Cocoa flavonoids are thought to have a protective effect on cardiovascular health through their ability to alter a number of pathological processes involved in the development of Cardio Vascular Disease. These include:
** Ding E.L., Hutfless S.M., Ding X., Girotra S. (2006) Chocolate and Prevention of Cardiovascular Disease: A Systematic Review. Nutrition Metabolism (Lond) 3;3:2. How much: 1-3 tablespoonsWhat kind: organic with no added sugar or preservatives Where from: supermarkets, health food stores and the internet How does it taste: great, coffee with a slight hint of cocoa 4. Add Chicory coffee
According to Chicory.co.za: "LOWERS CHOLESTEROL: A new study* reports that chicory reduces cholesterol levels and increases the ratio of HDL (the good one) to LDL (the bad one) in the blood of tested animals. * Journal of Nutrition, vol. 128, pgs. 1731-a6, by Drs. Meehye Kim & hyun Kyong Shin, Korea Food & Drug Administration and the Department of Food Science and Nutrition, Hallym U., Chunchon, Korea. LOWERS BLOOD SUGAR: Laboratory research undertaken in Europe shows chicory root extracts to be anti-bacterial, anti-inflammatory and slightly sedative. It slows the pulse and lowers blood sugar. THERAPEUTIC FOR DIABETES: A study** done in 1984 demonstrated that daily intake by diabetics of a large amount of the fructo-oligosaccharides and inulin contained in chicory: Reduces the glucose rate in blood. Decreases serum LDL cholesterol levels. Does not change the levels of triglycerides or HDL cholesterol. This lessens the disturbances in carbohydrate and lipid metabolism found in diabetes. ** Effect of fructo oligosaccharides on blood glucose and serum lipids in diabetic subjects, Nutrition Research, 1984, vol. 4, pp. 961-66, , by Yamashita Y, Kawai K and Itakura M. ASSISTS IN WEIGHT LOSS & STIMULATES THE IMMUNE SYSTEM: Chicory contains two ingredients that can contribute to a weight loss programme. A report in the July 1999 Journal of Nutrition*** reveals that these ingredients (inulin and oligofructose) are not digestible by our bodies, and thus have no calories. Nevertheless, the inulin and oligofructose in chicory are digested by beneficial microbes in the colon and aid "in the treatment of, prevention or alleviation of symptoms of intestinal diseases." These ingredients also participate in the feeding of beneficial bacteria (similar to yoghurt) and allow them to compete with and defeat harmful bacteria, stimulate our immune system and indirectly help promote our own production of B vitamins. ***(supplement) Journal of Nutrition, July 1999, by Dr. Marcel B. Roberfroid and associates, Catholic U. of Lovain, Dept. of Pharmaceutical Science, Brussels, Belgium.." How much: 2 -3 teaspoons What kind: organic preferably Where from: health food sections of supermarkets and health food shops How does it taste: like cheap coffee by itself and undetectable with coffee Q and A
Organic is always best. Coffee is one the most heavily chemically sprayed crops along with apples, pears and soy. 2. I feel jittery when I drink coffee should I drink it anyway? No. Just because something maybe have some benefits and some health care practitioners may even advise the consumption of it does not mean it is something you should actually consume. In all cases your body's reaction is the ultimate judge i.e. nuts have been shown to lower cardiovascular disease markers but in some people it can cause adverse reactions that, in the extreme, result in death. Listen to your body. Use the information in other ways such as cook with coconut oil, sprinkle cinnamon on your food, add cinnamon bark to your water and tea, and have a cup of hot cocoa or chicory coffee. 3. Won't coffee cause my kidneys and liver to implode? No. There are numerous health benefits to consuming coffee including one's I have not mentioned such as improved mental cognition, lowered risk of gall stones, lowered risk of liver cirrhosis and a aider to detoxification. If you are at a point where coffee has become a crutch for you to function day to day then yes, it is likely it will be a strain on the body's system and you should have a break but otherwise it should be fine. For contraindications and methods to manipulate coffee to enhance its benefits and down regulate the bad click here. 4. Isn't the saturated fat in coconut oil going to give me a heart attack? Not likely. If this was the case the population of Thailand, Cambodia and Malaysia would be in some serious trouble. In fact we as a race would not be here since for millions of years saturated animal fat was all that there was to eat; unsaturated vegetable fat is a relatively modern foodstuff. I have found nothing to convince me of the supposed dangers of saturated fats; I have only found health promoting attributions from my own research and practice in addition to already well documented research. 5. Isn't coconut oil going to make me fat? No. Excessive fat storage is related to decreased insulin sensitivity (research) through poor eating habits (grains, sugar, dairy) and poor lifestyle choices (lack of sleep, poor stress management and incorrect exercise prescription). In fact coconut oil has been shown to improve fat loss and specifically around the abdominals. 6. If I do this will I get lean? No. Drinking "pimped" coffee will not make you lean; it is simply "the icing on the cake" so to speak. To carry on the metaphor, the "cake" is a diet free from Neolithic carbohydrates (grains), processed food, table sugar and decreased amounts of dairy with the predominance of the food consumed being meat, fish, eggs, nuts, seeds, vegetables and fruit. 7. Will not the consequential insulin release from the coffee negate the possible insulin sensitive benefits? A fantastic question! Coffee, due to its caffeine content, promotes the release of cortisol and the catecholamines (Dopamine, Epinephrine, Norepinephrine), with this comes increased lipolysis and release of sugars into the blood stream. If the sugars are not needed then insulin is signaled to store the excess sugar. This is where timing comes in. Cortisol release is highest in the morning and epinephrine release is increased in anticipation of, and during exercise. So timing coffee consumption around morning and before a training session would go some way in negating the possible negative effects related to insulin release and possibly improving productivity during morning activities and training session. Also studies have shown coffee to increase insulin sensitivity in spite of insulin release concerns and couple that with the insulin sensitivity promoting effects of cinnamon, cocoa, chicory and coconut oil, the negation of insulin sensitivity through the possible release of insulin is inconsequential. Do you have a question for Michael Hannon? Michael has been passionately involved in helping people reach their health and fitness goals for 6 years. He specializes in achieving fat loss through resistance training and healthy eating habits. Ask The Expert Similar Articles The following articles contain content that is similar to this article, Insulen Sensativity:
© Michael Hannon 2009-2010. Information in this article is strictly for educational purposes and is simply the opinion of the writer at the time of writing. In no way is the information to treat, diagnose, cure, mitigate or prevent any disease. Before starting any diet, exercise regime or other nutritional supplement program always seek the advice of your physician or other qualified, licensed healthcare professional.
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We are "pimping" coffee for increased insulin sensitivity and health promoting benefits. 
Insulin resistance with its associated aesthetic (fat accumulation around the mid section) and increased susceptibility to disease (diabetes and cardio vascular disease) are collectively referred to as Syndrome X. Syndrome X, also known as metabolic syndrome and insulin resistance syndrome consists of a cluster of symptoms including abdominal obesity, insulin resistance, elevated blood fats, and hypertension. 
What it does: coconut oil contains polyphenols that improve insulin sensitivity, thyroid function, decreases belly fat and kill pathogens thusly aiding digestion and the immune system (
What it does: cinnamon mimics insulin (the discovery was initially made by accident, by Richard Anderson at the US Department of Agriculture's Human Nutrition Research Center in Beltsville, Maryland) thusly decreasing the need for the beta cells of the pancreas to secrete insulin; in fact, Charles Poliquin, a world renowned strength coach, says adding cinnamon to your water is one of the best ways to sensitize your body to insulin. Other possible benefits include, decreased inflammatory markers, increased satiety, lowered tryglyrides, lowered total cholesterol, lowered LDL's (bad cholesterol) and increased HDL's (good cholesterol). 
What it does: cocoa contains polyphenols, alkaloids and flavonoids that can increase insulin sensitivity, increase slightly nervous system activity, improve cognitive (brain) function and decrease markers for cardiovascular disease. 
What it does: chicory coffee exhibits a mild excitory action, is a chlorogenic herb just like coffee so can help with detoxification, contains inulin, a non digestible fibre that may slow absorption of glucose from the gut, decrease colon carcinogens, increase friendly bacteria and lower LDL's (bad cholesterol). 
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