Insulin seems to have a powerful role to play in gene expression and regulation. It’s 1st role seems to one of blood sugar control, but it has a very important secondary function in controlling other mechanisms in the body.
When too many carbohydrates are consumed (and it DOESN’T matter whether this is from simple sugars or starches like potatoes) it triggers insulin release as a defense mechanism. This then leads to inflammation in the body as if it has to fight off bacteria/viruses.
"In choosing what we eat, we choose whether we will provide our genes the weapons that cause disease." - Professor Berit Johansen
The best way to eat is to split your meals up into 5 or 6 smaller meals throughout the day and make sure that EVERY meal is made up of equal parts carbohydrates, fats and protein. This is the most effective way to stop inflammation that might trigger chronic disease in the body.
So does this mean you are doomed if you’ve been eating high-carb meals all your life? NO! This is the good news! It can take as little as 6 days for gene expression to change but you’ll have to make this part of your new lifestyle if you want it to remain permanent.
So what are some easy changes we can make to our diet?
- Get rid of the low-fat/lite products in your fridge. Eat REAL mayonnaise, REAL cream, REAL yoghurt.
- Change white bread to rye bread, more low-glycaemic grains.
- Exchange root vegetables (potatoes, beetroot, turnips, etc.) for more greens like broccoli, spinach, etc.
- Simply cut down on the potatoes, rice and pastas.
- Don’t forget about breakfast. You HAVE to include fat in your breakfast. Maybe some full-fat yoghurt, or coconut oil in your smoothie.
- Make sure you add fat and protein to your salads. This means an oily dressing, olives, feta cheese, chicken, lamb, smoked salmon, avocado, etc.