Well I try to at least. As I have talked about before, my education and background is in health care. For a number of years my focus was on nutritional education for people with pre-diabetes and diabetes. So, I thought I knew a fair amount about good, healthy eating. As a healthcare provider, we can get sucked into a mindset of, “we are giving them the tools, they must not be compliant.” Because, the majority of our patients were not getting better, instead they needed more and more medications to control their blood sugars. Not only were my patients not getting better, my weight continued to creep up, and I KNEW how I was eating (which at the time I thought was very healthy).
I am retired now from healthcare, but, my thirst to understand the science of the body, has not lessened. So, I still read the journals, and watch podcasts to stay abreast of things. Today, I encountered a whole new take on diabetes, as being not a problem blood sugar (this is the traditional western philosophy on diabetes), but actually a problem with insulin. So, as it was explained: Insulin is the key to unlocking the gateway for glucose to enter the muscle and fat cells from the blood stream. But, a traditional diet has our blood stream swimming in huge amounts of carbs, and in response the body creates more insulin. Over time, some of the cells stop responding to insulin. We call this insulin resistance. The body is continuing to create more and more insulin until it reaches its capacity, at this point we begin to see blood sugars going up, and a diagnosis of diabetes happens. Why is this important? Because, the earliest indicator of your body heading toward diabetes, is elevated insulin levels. There is a blood test you can request to have your insulin levels tested. However, the ketone blood meters are also a good indicator. If you are in ketosis (even low, 0.1 or above) then your insulin levels are not elevated. This was a huge paradigm shift for me.
A second thing I learned today is in regards to keto lifestyle and managing protein. Again, a residual from my past is that too much protein will damage your kidneys. However, when I look at the science, this does not appear to be a true statement for someone with normal kidney functions. The other issue with protein is the fact that it can raise blood glucose levels and “knock you out of ketosis.” This is not untrue, however, according to Dr. Stuart Phillips this is a temporary reaction, and too much protein restriction actually makes it harder for our body to maintain lean muscle mass.
The take aways:
- if you are in ketosis, your insulin levels will be low.
- don’t be too restrictive with protein, your muscles need it
- focus on high fat, low carb when tracking macros
I will post links under resources, to a couple of the recent videos I watched that goes into more details about the science, for those who are interested.
For the recipe today, I am keeping it simple with a nice roasted cauliflower recipe. I hope you enjoy!
- 1 small - medium cauliflower
- 1 Tbsp minced garlic
- 1/4 cup butter melted
- 4 Tbsp brown or dijon mustard
- 2 Tbsp lemon juice
- 2 Tbsp parmesan cheese
- 2 Tbsp romano cheese
- salt and pepper to taste
- 1 Tbsp dried Italian herbs
Preheat oven to 425° F. Line a baking sheet with foil and set whole cauliflower (bottom leave should be trimmed off) in the center.
in a microwave safe dish melt butter, add all ingredients except herbs, salt and pepper, and mix well. Brush over whole cauliflower.
Sprinkle with salt, pepper, and herbs. Place in center rack of oven and bake about 50 mins or until a skewer will go easily into center.
Remove from oven and grate a bit more parmesan or other cheese over the top.
total fat 15.6 g
net carbs 4.7 g
protein 3.6 g