Carbohydrate intolerance/insulin resistance are terms often used interchangeably because they usually go hand-in-hand. These conditions can significantly affect the health and fitness of any runner, cyclist, or triathlete. Excess carb intake, or not metabolizing carbs very well, will result in weight gain, (or the inability to lose weight), aerobic metabolism problems, and inflammation leading to injury or the inability to recover from an injury. And it gets worse.
Carbohydrate Intolerance & Insulin Resistance
Carbohydrate intolerance is when a person doesn’t tolerate carbs very well, usually gluten containing products or simple sugars. They typically crave sugar but it may give them a headache, feeling of weakness, or make them irritable, edgy, unfocused, or angry. Insulin resistance is a term used to signify that the body’s cells have become resistant to the insulin produced by the pancreas resulting in a rise in blood sugar. In a normal person, about 40% of consumed carbohydrates are converted to fat. In a person with CI or insulin resistance, that number increases to 50-60%. The excess insulin can cause blood sugar to drop too quickly, and then the adrenal glands must kick in to get the blood sugar back up. Not only will this cause more stress on the adrenal glands, but usually too much glucose is released, further causing the pancreas to produce more insulin. Around and around it goes. Eventually, the body must produce more insulin to metabolize the same amount of glucose. CI is caused by a number of factors; some of the more common reasons include increased stress hormones, a diet containing hydrogenated fats, a food allergy (milk is the most common as it has been shown to attack the beta cells of the pancreas – this is why children under 1 year old are advised not to consume dairy), a high carbohydrate diet, and caffeine. Insulin resistance can cause the following:
- BLOCK MAJOR HORMONES INCLUDING DHEA AND THE CONVERSION OF T4 TO T3 (THYROID HORMONES) AS WELL AS LOWERED GROWTH HORMONE
- ELEVATE BLOOD PRESSURE
- ELEVATE TRIGLYCERIDES AND LDL, THE “BAD” CHOLESTEROL
- AN INCREASED TENDENCY TO GAIN FAT IN THE UPPER BODY
- PMS AND POLYCYSTIC OVARIES IN WOMEN
- DECREASE ENERGY OUTPUT, ESPECIALLY AFTER EATING
- GIVE A CRAVING FOR SUGAR – A “SWEET TOOTH”
- THE HANDS TO GO NUMB AND “FALL ASLEEP” AT NIGHT, OR INDUCE A “PINS & NEEDLES” FEELING DOWN THE HANDS, ESPECIALLY DURING EXERCISE
- IRRITABILITY & UNSTABLE MOODS
THREE STEPS TO IMPROVE CARBOHYDRATE METABOLISM:
- EAT PLENTY OF FATS AND PROTEIN WHEN YOU EAT
- EXERCISE AEROBICALLY – UNTIL YOU HAVE A SUFFICIENT AEROBIC BASE, WITH STRENGTH TRAINING ADDED AS NECESSARY
- FOLLOW THE “TWO-WEEK TEST” TO FIND YOUR CARBOHYDRATE TOLERANCE LEVEL
THE TWO-WEEK TEST DIET:
The Two-Week Test (TWT) was originally developed by Dr. Phil Maffetone. Many doctors and dietary advisers have “used” his dietary idea over the years but his original concept is still the best. The TWT is only a test as the name states. Therefore, at the end of the two weeks, it is not advised to continue the diet further without alterations unless your physician advises you to do so. I actually like to think of this as a Four-Week Test. The reason is because the first two weeks will assess your intolerance to carbohydrates and the second two weeks will assess your tolerance to certain carbs as you re-introduce them back into the diet. I’ve seen many people over the years screw up the test after the first two weeks. They go back to eating the way they originally were and never learned what carbohydrates they could tolerate and to what degree. So think FOUR WEEKS! The test will help you decide if you really have a carbohydrate intolerance, and if you do, it will help you find the right level of carbohydrate intake for you.Writing down all your symptoms before you start the Two-Week Test (TWT) is recommended. This will give you a reference point to see how your symptoms have changed, if at all. Many people forget the severity of their problems after they no longer have them. You may also want to record your weight and any body fat measurements, as applicable.
During the TWT you will want to avoid the following:
- All carbohydrate foods except vegetables. This includes but is not limited to fruit, starches, potatoes, breads, rice and most processed foods. Again – no fruit!
- Beans & legumes
- Milk, yogurt, ice cream, & cottage cheese. Lactose free milk isn’t advised because most of it is loaded with stabilizers/binders. 100% almond might not be advised for most because of the natural sugars.
- “Energy” or “Nutrition” bars, including the 40-30-30 type and “low carb brands”
- Most alcohol and soda, including diet drinks (and anything sugar-free *Nutrasweet, Splenda, Truvia, xylitol, sorbitol, etc..).
- Honey, molasses, maple syrup, stevia
- Processed meats and any processed and “fake” food
- Sweet wines, beer, liqueurs (Small amounts of dry wine and pure distilled spirits – vodka, gin, whiskey are okay.)
Eat as much of the following foods during the TWT as you like, continuing to stay away from any food you may be allergic to.
- Whole eggs
- Cheese (real cheese, not processed, and preferably not soft ones such as mozzarella), heavy cream, sour cream, butter
- Meats – all meats are fine except those cured in sugars. Ideally you should not eat bacon during the TWT unless you have one that has no sugar/honey added.
- All vegetables except corn and potatoes because those aren’t vegetables
- Fish and shellfish – sushi is fine, keep the avocado, leave the rice!
- Pure vegetable juice, including tomato and carrot. Yeah they’re higher in natural sugar and a tomato is a fruit but okay.
- All nuts, seeds, and their butter counterparts including peanut butter (yeah it’s a legume but it’s okay), and coconut (including coconut milk if it’s 100% pure no-sugar added)
- All oils, vinegar, and sugar free spreads such as mayonnaise and mustard (no ketchup and no hydrogenated oils and no sugar-added spreads)
- Spices & herbs area all okay; as are lemon and lime
- Lots of water! Herbal tea and coffee is okay if you usually drink it (easy on the caffeine though). NO coconut water (too high natural sugar).
KEY POINTS FOR SUCCESS:
- Do not let yourself go hungry. If you are not eating many small meals throughout the day, including vegetables, your blood sugar will drop. This will cause your adrenal glands to be stimulated and, with the aid of your pancreas, mobilize extra sugar into your bloodstream. Your body will perceive this similarly to you having just consumed a few sips of soda. So eat up! Don’t worry about your fat intake or cholesterol levels. This is only for two weeks.
- If you decide to eat some form of carbohydrate on the “Avoid List” before the two weeks is up, you will most likely get an invalid response and you will need to start over.
- Go shopping before you start. Plan on eating all, or most all, meals at home. This will help you resist the temptations for desserts and snacks.
- Consume plenty of water during the test.
- Avoid demanding exercise (anaerobic exercise) during the test. Your body chemistry will be changing during the TWT and the sugars needed to run anaerobic activity will not be as readily available from you diet. So keep to aerobic activity during the TWT.
DAY 15: TEST COMPLETED, TIME TO ASSESS THE SITUATION:
- Re-evaluate your list of complaints. What symptoms are better? What symptoms are gone? How is your energy level? Your sleep? Your mood?
- If you felt better, start adding small amounts of carbohydrates back into your diet. Start very small, such as a piece of fruit for breakfast, some yogurt at lunch, or some rice with dinner – not all 3 on one day. Just one! Do one carb for a couple days, see how you feel, then perhaps add a second.
- Continue to stay away from all refined sugars and white flours!
- Add the carbohydrates in during every other meal. Add in the carbohydrates until you notice some symptoms return. This will usually occur a few hours after eating the carbohydrate. It may be bloating, a depressed mood or energy level, craving for more carbohydrates, or any other symptom that improved during the TWT. This is your tolerance level and you will want to back off your carbohydrate intake slightly and maintain, but not exceed, this new level of carbohydrate intake. This should be your optimal dietary intake pattern and you can adjust it as needed; such as more carbs on harder exercise days.
Hopefully at the end of the two or four weeks your leaner, faster, sharper, and loaded with much more energy!