Skip to main content

Featured

Debunking the Myth: Do Instant Noodles and Fried Foods Stay in Your Stomach for Days?

  Illustration of instant noodle | image source: Ikhsan Baihaqi/unsplash Have you ever heard the claim, "Don’t eat too many instant noodles because they stay in your stomach for days" ? This widely shared statement has led many people to limit their consumption of instant noodles and other flour-based foods. But is there any scientific truth to this claim, or is it just another food myth? Besides instant noodles, similar myths circulate about fried foods like crispy fried chicken, fritters, or any dish containing wheat flour. Some even go as far as to say that these foods remain in the stomach for three days or can even cause cancer. Understandably, hearing the word "cancer" can be alarming, leading some to develop an irrational fear of flour-based foods. But before jumping to conclusions, let’s critically analyze whether these claims are scientifically valid or just another health hoax. How the Human Digestive System Works The human digestive system is design...
Post a Comment
Read more
Labels

Do We Fully Understand the Concepts of Insulin Sensitivity and Insulin Resistance?

Illustration of blood sugar test | Isens USA/unsplash

Have You Heard of Insulin Sensitivity and Insulin Resistance?

Both terms refer to the body's ability to regulate blood sugar levels through insulin action. Blood sugar levels play a crucial role in supplying energy for metabolic processes. When blood sugar levels drop too low, individuals may feel weak and dizzy. Conversely, excessively high blood sugar levels can lead to insulin resistance, increasing the risk of diabetes. This condition may cause fatigue and slow wound healing due to impaired blood clotting mechanisms caused by elevated glucose concentrations in the bloodstream.

The extent to which cells can detect and respond to insulin and glucose influences blood sugar levels. This ability is described by the terms insulin sensitivity and insulin resistance. Let’s delve deeper into these concepts.

What Is Insulin Sensitivity and Insulin Resistance?

Insulin sensitivity refers to how effectively cells respond to insulin, allowing glucose from the bloodstream to enter cells and be used as energy. Individuals with high insulin sensitivity require less insulin to regulate blood sugar levels effectively.

On the other hand, insulin resistance occurs when cells become less responsive to insulin. To compensate, the pancreas produces more insulin to help transport glucose into cells. This overproduction aims to maintain glucose homeostasis, increasing the likelihood of insulin being detected by cells.

Insulin resistance is a precursor to type 2 diabetes and is associated with various metabolic disorders, including metabolic syndrome—a condition characterized by high blood pressure, abnormal cholesterol levels, and increased abdominal fat.

How Insulin Works to Lower Blood Sugar Levels

Insulin is a hormone secreted by the pancreas that plays a vital role in blood glucose regulation. After a meal, blood glucose levels rise, prompting the pancreas to release insulin. Insulin binds to insulin receptors on cell surfaces, primarily in muscle and adipose tissues, allowing glucose uptake from the bloodstream and thereby lowering blood sugar levels.

Additionally, insulin facilitates glucose storage as glycogen in the liver and muscles while inhibiting glucose release from the liver.

To better understand how insulin functions, let’s use the following analogy:

  • Insulin acts as a key

  • Insulin receptors on cell surfaces serve as factory gates

  • Cells function as factories

  • Blood vessels are highways

  • The pancreas serves as a key manufacturer

Imagine that each factory requires 100 units of sugar syrup daily. Any excess sugar is stored in a warehouse (liver) as crystallized sugar (glycogen) for future use when glucose supply is insufficient. The warehouse has a storage capacity of 50 units of crystallized sugar.

Now, let’s apply this analogy to two scenarios:

1. Insulin Sensitivity (Efficient Glucose Utilization)

A factory located along the highway requires glucose to generate energy. However, glucose can only enter the factory if the factory gates (insulin receptors) are unlocked with the correct key (insulin).

In this scenario, the factory is well-equipped, with 10 gates for direct glucose intake and 5 warehouse doors for glucose storage, requiring only 15 keys (insulin molecules) to function efficiently. Since keys are single-use, the pancreas continuously produces them as needed.

Traffic on the highway is moderate, with only 150 sugar syrup trucks in transit, allowing insulin delivery to function smoothly. The factory absorbs 100 trucks of sugar syrup, while the remaining 50 trucks are redirected to the warehouse for long-term storage.

2. Insulin Resistance (Impaired Glucose Uptake)

Now, imagine the opposite situation: traffic congestion on the highway due to an excessive glucose load (300 trucks). In an attempt to facilitate glucose entry into cells, the key manufacturer (pancreas) increases insulin production, creating 60 keys instead of 15. The rationale behind this overproduction is to increase the chances of successfully unlocking the factory gates amid traffic congestion.

Despite the increased insulin output, the factory and warehouse can only process 150 glucose trucks, leaving the excess glucose accumulated in the bloodstream. Some glucose may be excreted to prevent further traffic congestion, and many of the excess insulin molecules become ineffective or degraded due to their single-use nature.

The Consequences of Insulin Resistance and How to Manage It

When insulin resistance progresses and glucose levels remain chronically elevated, medical intervention—such as oral medications or insulin injections—may be necessary to assist pancreatic function and regulate blood sugar levels. This is particularly crucial in advanced type 2 diabetes cases, where the pancreas can no longer produce sufficient insulin to compensate for resistance.

To prevent insulin resistance, balanced glucose intake and regular physical activity are essential. Exercise helps improve glucose metabolism by increasing muscle glucose uptake and promoting glycogen utilization in the liver and muscles.

Nutrients That Improve Insulin Sensitivity

Scientific research highlights several key nutrients that enhance insulin sensitivity and support glucose regulation:

1. Acetic Acid (Found in Apple Cider Vinegar)

Acetic acid slows gastric emptying and enhances glucose absorption into cells, stabilizing blood sugar levels (Johnston et al., 2004).

Sources: Apple cider vinegar, grape vinegar, rice vinegar
Daily Intake Recommendation: 1–2 tablespoons diluted in water before meals

2. Magnesium

Magnesium plays a role in enzymatic reactions, including glucose metabolism. Studies suggest that magnesium supplementation can reduce the risk of diabetes and improve insulin action (Barbagallo & Dominguez, 2010).

Sources: Leafy greens (spinach), nuts, seeds (pumpkin seeds), and avocados
Daily Intake Recommendation: 310–420 mg for adults

3. Chromium

Chromium enhances insulin activity by regulating carbohydrate and lipid metabolism, thereby stabilizing blood glucose levels (Vincent, 2013).

Sources: Broccoli, grapes, potatoes, beef, whole grains
Daily Intake Recommendation: 20–35 mcg for adults

4. Omega-3 Fatty Acids

These essential fatty acids exhibit anti-inflammatory properties and contribute to improved insulin sensitivity (Calder, 2012).

Sources: Salmon, mackerel, sardines, chia seeds, flaxseeds, walnuts
Daily Intake Recommendation: 250–500 mg EPA & DHA for adults

5. Resveratrol

This natural polyphenol found in grapes and berries has been shown to enhance insulin sensitivity and optimize glucose metabolism (Brasny et al., 2011).

Sources: Red grapes, blueberries, peanuts, resveratrol supplements
Daily Intake Recommendation: 150–500 mg per day (varies by study)

Conclusion

Understanding insulin sensitivity and insulin resistance is key to managing blood sugar levels and preventing metabolic disorders like diabetes. By incorporating nutrients such as acetic acid, magnesium, chromium, omega-3 fatty acids, and resveratrol into a balanced diet, individuals can enhance insulin function and glucose metabolism.

Additionally, maintaining an active lifestyle and monitoring dietary intake can significantly reduce the risk of insulin resistance. It is advisable to consult healthcare professionals before making dietary or lifestyle modifications to ensure optimal glucose regulation and overall health.

References

  • Barbagallo, M., & Dominguez, L. J. (2010). Magnesium and Type 2 Diabetes. World Journal of Diabetes.

  • Brasny, P., et al. (2011). Resveratrol Improves Insulin Sensitivity, Reduces Oxidative Stress and Activates the Akt Pathway in Type 2 Diabetic Patients. British Journal of Nutrition.

  • Calder, P. C. (2012). Mechanisms of Action of (n-3) Fatty Acids. The Journal of Nutrition.

  • Johnston, C. S., et al. (2004). Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects with Insulin Resistance or Type 2 Diabetes. Diabetes Care.

  • Vincent, J. B. (2013). The Biochemistry of Chromium. The Journal of Nutrition.

  • Zhang, X., et al. (2010). Berberine Enhances Insulin Signaling and Reduces Insulin Resistance in Muscle Cells. Molecular Biology Reports.

Labels:

Comments

Post a Comment