Let’s talk insulin.

Mention the “I word” with a low carbohydrate dieter, or maybe a clean eater, and you can virtually obtain them turn white because blood drains from their face in abject horror.

To them, insulin will be the big villain from the nutrition world.

They refer to insulin as “the storage hormone” and think that any amount of insulin in your body will immediately cause you to lay out new fat cells, put on pounds, and lose any level of leanness and definition.

Fortunately, that is not quite true.

The truth is, while simplifying things in terms of nutrition and training can often be beneficial, it is a gross over-simplification with the role of insulin within your body, as well as the simple truth is entirely different.

Far from being the dietary devil, insulin is absolutely absolutely nothing to forget of in any respect.

What Insulin Does

Part one with the insulin worrier’s claim (that insulin is a storage hormone) is true – one of insulin’s main roles would be to shuttle carbohydrate which you eat round the body, and deposit it where it’s needed.

That doesn’t mean that all the carbs consume are stored as fat though.

You store glycogen (carbohydrate) inside your liver, your muscles cells as well as your fat cells, and this will only get shoved into those pesky adipose sites (fat tissue) in the event the muscles and liver are full.

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

View it by doing this –

Insulin is much like the workers within a warehouse.

Calories include the boxes and crates.

You can fill that warehouse fit to burst with workers (insulin) in case there won’t be any boxes (calories) to stack, those shelves won’t get filled.

So if you are burning 3,000 calories every day, and eating 2,500 calories (or even 2,999) your system can’t store fat. No matter if those calories originate from carbs or sugar, you simply won’t store them, as your demands them for fuel.

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

It is not just Carbs

People fret over carbs getting the biggest influence on insulin levels, and exactly how carbohydrate (particularly with the simple/ high-sugar/ high-GI variety) spikes levels of insulin, but plenty of other foods raise insulin too.

Whey protein concentrate, as an example, is very insulogenic, and will create a spike, particularly if consumed post workout.

Dairy products too may relatively large effect as a result of natural sugars they contain, and even fats can raise levels of insulin.

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

This slows the digestion and the absorption in the carbs, resulting in a lot lower insulin response. Add fibre in to the mix too, and also the raise in insulin is minimal, so even if we had arrived concerned with it before, the answer is simple – eat balanced, nutrient-dense meals, and you need not worry.

Insulin Builds Muscle

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

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

It delivers nutrients to your muscle tissues.

Therefore, in case you are forever trying to keep levels of insulin low for nervous about fat gain, it’s highly unlikely you’ll get ripped optimally. It’s because of this that I’d never put clients trying to build muscle to make lean gains over a low-carb diet.

No Insulin Can Still Equal Fat cell function

Despite those low-carb diet practitioners yet again, you are able to store fat when insulin levels are low.

Dietary fat when consumed in the caloric surplus is in fact converted to excess fat tissue much more readily than carbohydrates are, showing that after again, extra weight or fat loss is dependant on calories in versus calories out, not levels of insulin.

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

Many folk will point on the scientific and anecdotal proof low-carb diets being reasoning to keep levels of insulin low.

I will not argue – a low-carb diet, where insulin release is kept low can certainly work, however, this has very little related to the hormone itself.

Once you cut carbs, you typically cut calories, putting you in to a deficit.

Additionally, the person will eat more protein and more vegetables when going low-carb, so they feel far fuller and eat fewer. Plus, protein and fibre have a top thermic effect, meaning they actually burn more calories through the digestion process.

Bottom Line: Insulin – Not So Bad In fact

You should not worry about insulin in the event you –

Train hard and frequently
Eat a balanced macronutrient split (i.e. ample protein and fat, and carbs to fit activity levels and preference.)
Are relatively lean.
Eat mostly nutrient-dense foods.
Have zero issues with diabetes.

You may still store fat with low insulin levels, and you can get rid of fat and produce muscle when insulin is found.

Looking at insulin in isolation as either “good” or “bad” really is a prime instance of missing the forest for the tress, so calm down, and let insulin do its thing when you focus on the main issue.

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