We are actually just a few months faraway from the launch of my newest e-book The Essential Diet For Fatty Liver Disease.

Those that have been following alongside the promotion cycle of the e-book will know that I launched a substantial amount of supplementary weblog content material that helps and expands upon the ideas lined within the e-book for many who could also be extra scientifically inclined.

Right this moment, by visiting the matters of glycemic index and insulin resistance, I’d prefer to lastly shut that loop.

Let’s begin with just a few primary definitions, which after all I’ve oversimplified for the sake of brevity.

Glycemic Index [GI] –  A scale starting from 1-100 that measures the extent to which a meals raises blood sugar ranges within the hours after consumption, with decrease numbers being related to much less of an impact on blood sugar – which is usually a great factor. The GI of a meals varies based mostly on quite a few variables not least of which how it’s cooked and what different meals it could be mixed with.

Insulin Resistance [IR] – An actual buzz phrase in standard vitamin discourse, insulin resistance is actually characterised by a compromised response of 1’s cells ( muscle, fats, liver) to the hormone insulin – which is accountable for “opening” these cells in order that they could absorb and metabolize blood sugar.  Relying on the state of 1’s pancreas, insulin resistance could ultimately result in blood sugar degree abnormalities and the circumstances related to that state together with prediabetes, kind 2 diabetes and metabolic syndrome.

Insulin additionally performs a significant function in fats metabolism in an identical approach, and insulin resistance is alleged to contribute to liver fats accumulation by inflicting the surplus launch and circulation of fatty acids into the blood stream the place they could find yourself saved locations they shouldn’t – just like the liver.

The truth is, insulin resistance is  ” [A]n virtually common discovering in nonalcoholic fatty liver illness (NAFLD).”  in keeping with  The Journal of Clinical Endocrinology & Metabolism.

One’s greatest protection towards insulin resistance within the context of NAFLD is unquestionably to observe a extra Mediterranean type eating regimen, a subject which I’ve written on previously.

Nuts, seeds and legumes are vital unifying traits of a Mediterranean type of consuming, and guess what all of them have in widespread?

A really, very low glycemic index.

However grains/starches are additionally an essential element of this type of consuming, and their glycemic index can range way more broadly.

Let’s take it a step additional.

Wheat, rice and oats are three of the 4 most consumed grains within the USA, whereas potatoes are essentially the most consumed vegetable.

Utilizing the graphic beneath, you may see how simple swaps may be made (all else equal) to cut back the glycemic nature of your eating regimen.

Research on this space recommend that doing so pays dividends for these with fatty liver illness, suggesting a net reduction in dietary GI choices may lower both liver fat and liver enzyme levels.

Need assistance bringing this to life in your eating regimen?

My new e-book will help.


Not a lot of a reader?

Reach out, and we are able to work one on one as a substitute.

Andy De Santis RD MPH


Bonus Content material

Saturated Fats could worsen insulin resistance in these residing with NAFLD, be taught extra beneath.

Is Too Much Saturated Fat Bad For Your Liver?