What is its real purpose in the body, and why do we need insulin? It's easy to forget the role hormones play in our overall health and wellbeing. 

How Insulin really works - A Definite Insulin Guide

Almost everyone has heard of insulin. Sadly, insulin has a reputation as 'evil
hormone', that is making us fat and is mainly responsible for type 2 diabetes
[https://blog.slickcoach.com/diabetes-and-nutrition/].

But what is its real purpose in the body and why do we need insulin? It's easy
to forget the role hormones play in our overall health and wellbeing.

Let's take a closer look at what insulin is really needed for and how it works.

What is insulin?


Basically, insulin is one of the most important hormones when it comes to 
nutrient absorption from our food. It's made and secreted by the beta cells of
the pancreas and released into the blood stream every time we eat carbohydrates.

Imagine you eat something. Everything you eat is broken down by the body into
basic nutrients. Protein breaks down into amino acids, carbs into glucose and
dietary fat into fatty acids. Those basic nutrients find their way into the
blood stream to fulfil their purpose.

Now, these nutrients can't stay in the blood stream, right? So they have to be
moved into the muscle and fat cells for use as energy or stored as body fat.
That's where insulin comes into play. Insulin transports those nutrients into
cells to absorb them.

Every time you eat carbs and they get converted into glucose, your pancreas
releases insulin into your blood stream. Slowly all the glucose gets transported
and stored into the muscle cells, liver and - if you eat too much - converted
into body fat. With time, insulin levels drop, until all nutrients are absorbed.

Insulin's main function is controlling the body's ability to process glucose and 
maintain healthy blood sugar levels
[https://blog.slickcoach.com/how-to-maintain-healthy-blood-sugar/]. Glucose is a
simple sugar that is used as one of the most basic sources of energy for
everything we do.

Insulin is an essential hormone, we can't live without it!

Other impressive functions of insulin you probably didn't know:

 * Manage excretion of sodium and fluid volume in the urine
 * Enhance learning and memory of the brain
 * Uptake of amino acids and potassium into cells
 * Manage synthesis of lipids (which get converted to triglycerides)
 * Modify the activity of enzymes, plus the resulting reactions in the body
 * It's also important for muscle building, more on that later

Ever heard of glucagon?
No? Glucagon is the counterpart of insulin.

If the concentration of glucose in the blood stream is too low, the pancreas
starts to release glucagon. Glucagon tells your liver and muscle cells to change
the stored glycogen back into glucose. It therefore raises the concentration of
glucose in the blood stream. In contrast to insulin, which decreases the
concentration of glucose.

Your cells release the glucose back into your blood stream, where other cells
can use it for energy.

Thus, insulin and glucagon both keep your blood sugar levels from spiking to
high or dipping too low. Ensuring that your body has a constant supply of
energy. The body wants to be in a certain range, one way or the other, you see?

What's the problem with insulin, then?

Sounds everything pretty good so far, right?

There's is a problem with insulin, though. It also plays a vital role in fat
storage. It inhibits the breakdown of fat cells, but also stimulates their
creation.

This is where most diet gurus come into play, who claim insulin as evil: living
on a high carb diet
[https://blog.slickcoach.com/diets-explained-part-1-high-carb-low-fat/] means
high insulin levels, which leads to more stored body fat, meaning you get
fatter.

Don't believe this crap!

Insulin triggers fat storage, but it doesn't make you fat. Overeating does! If
you have a positive energy balance, meaning the amount of calories you consume
[https://blog.slickcoach.com/how-many-calories-do-you-really-have-to-eat-free-calculator/] 
is higher than the amount you burn, than you will gain body fat.

After every meal, when your body is absorbing the glucose and other nutrients,
your body is in "fat storage mode".

When the body is done with absorbing the nutrients and glucose, your body goes
into "fat burning mode", where it must use stored fat for energy. You see, our
bodies constantly flip between "fat storage" and "fat burning" during the whole
day.



The green areas symbolise the periods where you just ate something and your body
has excess energy. The blue areas show that you are in the fasted state and your
body has no excess energy left, meaning it has to burn fat to stay alive.

Long story short: It doesn't matter how many carbs you've eaten and how high
your insulin levels are when it comes to losing or gaining weight. Energy
balance is the important factor here!

If you think further, you can tell why "don't eat anything after 6pm" is such
nonsense.

Carbs and Insulin


When you eat food that contains carbohydrates
[https://blog.slickcoach.com/the-basics-what-are-carbohydrates/], your body
breaks them down into glucose, which enters the bloodstream. This causes a rise
in blood sugar levels, so in turn the pancreas produces insulin.

Therefore, carbohydrate metabolism is important in the development of type 2
diabetes. Type 2 diabetes occurs, when the body isn't able to produce enough
insulin or can't use it properly.

Our bodies perform best when blood sugar levels are kept relatively constant. If
the blood sugar levels drop too low, you may become lethargic, and if they go
too high you may experience fatigue shortly after.

Glycemic Index (GI)
The GI is a measurement of the blood glucose-raising potential of the carb
content of a food compared to pure glucose (which has a GI of 100). If you
suffer from diabetes the GI can be a powerful blood sugar managing tool.

 * GI of 55 or below: low (peanuts, bean sprouts, grapefruit, apples, carrots,
   bananas, snickers bar)
 * GI of 56-69: moderate (oatmeal, ice cream, raisins, white rise, sugar)
   *** GI of 70 or above:** high (white bread, watermelon, popcorn, sports
   drinks)

Glycemic load (GL)
The amount of carbs contained in a food serving affects blood sugar
concentration too and therefore, insulin response.

The GL should help you figuring out how different sized portions of different
foods affect your blood sugar raising.

You can calculate the glycemic load by using the following formula:

GL = GI x gr of carbs / 100

 * Low GL: 0 to 10
 * Medium GL: 11 to 19
 * High GL: 20 and over



Protein and Insulin


This is something very interesting and what many 'diet-gurus' like to forget: 
Meals, which are high in protein and low in carbs can also cause insulin
production. Meaning a high protein intake (during a ketogenic diet
[https://blog.slickcoach.com/diets-explained-part-2-low-carb-high-fat-keto/] for
example), will also lead to insulin spikes, due to a process called 
gluconeogenesis, in which protein is converted into glucose.

Whey protein
[https://blog.slickcoach.com/8-simple-protein-powder-recipes-you-need-to-try-now/] 
is more insulinogenic than white bread by the way.

And there is no difference between carbs and protein
[https://blog.slickcoach.com/the-basics-what-is-protein/], when it comes to how
insulin works - both cause a raise in insulin and end in a decline. There's just
a difference in how much each of them make insulin spike.

Insulin and muscle building


Most of you may know, that carbs play an important role in performing properly
in the gym.

Did you know, that Insulin is not only crucial for nutrient absorption, but it's
also an anabolic hormone. When insulin levels are elevated, the body stops to
break down muscle tissue after a weightlifting session
[https://blog.slickcoach.com/full-body-workout/].

Insulin stimulates protein synthesis by "telling" ribosomes to build more
protein. Meaning, it makes muscles grow (if trained properly of course).

Muscles are made of protein. Protein is built by ribosomes, which are stimulated
by insulin. Hence, insulin is required to build muscle.

It's as simple as that. So eating a high carb meal with fast acting carbs after
a workout can be beneficial for muscle gain. If you're trying to lose fat
however, protein alone will be enough after a workout.

Insulin sensitivity & insulin resistance


Overdoing something will make you less sensitive to it's effect, right? Drinking
coffee will make you dull to it's effects. So you drink more. And more. Et
cetera.

Same with carbs. Eating carbs too often
[https://blog.slickcoach.com/healthy-sugar-alternatives/] and too much of it,
especially simple carbs, can lead to insulin sensitivity or even insulin
resistance.

If you suffer from insulin sensitivity you need to produce more insulin than you
should in order to keep your blood sugar level stable. And if it gets worse, you 
can't digest carbs and absorb nutrients properly. You'll also most likely gain
weight.

Over a longer period of time, the pancreas gets exhausted from making more and
more insulin and it might stop being able to release the hormone properly -
that's when type 2 diabetes [https://blog.slickcoach.com/what-is-diabetes/] 
occurs.

Conclusion
As you can see, insulin plays a crucial role not only in regulating metabolism.
Understanding how insulin works is important and beneficial for your overall
health [https://blog.slickcoach.com/how-to-improve-our-health-with-small-steps/]
, regardless if you suffer from diabetes or not!

Everybody seem to hit a wall every now and then. Self-doubt, lack of confidence or missing motivation is something that most of us known too well.

Stop being your own worst enemy - Don't hold yourself back

> “Your worst enemy cannot harm you as much as your own unguarded
thoughts.” — Buddha


Everybody seems to hit a wall every now and then. Self-doubt, lack of confidence
or missing motivation is something that most of us know too well.

We have to learn, that it’s not about who we are that holds us back, but who we
think we are not. Our biggest enemy is living inside of us.

You suffer from your own disbeliefs! Having no hope inside of you doesn’t mean
that there is no hope. It's crucial to believe in yourself. The mind drives the
body. How you’re thinking makes the dream you're dreaming possible or
impossible.

You have to master yourself first, afterwards you can master everything. All it
takes is just changing your thoughts and actions.

Nobody else can do it for you, you have to understand that it's ok to not be
perfect. Nobody is. It’s ok to be vulnerable. Just be yourself, that's totally
enough. Stop being your own worst critic and start enjoying who you are.

How should you do that? The key is to focus on the good. Learn to appreciate
every moment, because it could always be worse. Enjoy life for what it really
is. With all it’s ups and downs. Learn that life happens for us, not to us.

We all fail at some point, but it’s what we learn from that and how we react to
that, that changes us. Sometimes you have to force yourself to fail. To be
completely honest with yourself. That failure is one of the best things that can
actually happen to you. Failures shouldn’t drag you down. They should empower
you. Don’t expect impossible perfection right away and allow yourself to fail.

Start to appreciate every little thing that happens directly in front of you.
Stop worrying about the big 'if'. If you get that new job. If the person from
the bar will call you back. If you will reach your weight loss goal in time. If
you're going to live in the same boring town years from now.

It’s all about your perspective. Of course, it’s easy to see the negative side
first. But "easy" is not what we're aiming for.

Do what is right, not what is easy. You’ll learn a lot more about yourself, when
you ignore the lazy voice in your head and take the hard way instead.

Living is about learning, growing and discomfort. Be grateful and make something
out of what is given to you.

You are the only person who can hold you down or push you through over your
limits. It's your decision.

Progress is impossible without change.

Stop being your own worst enemy

It is known that eating healthy actually saves money. Having a tight budget and be dedicated to eating healthy hasn't to be tricky or complicated. 

How to diet on a super tight budget - 9 tips and 13 foods to save

When clients tell me they can't afford to eat healthier, I ask them to think
twice about what they just said. Sure, grass-fed beef or wild-caught salmon seem
pricey, but you will discover that you'll actually save money when you're eating
a healthier diet instead of overpriced processed convenience foods.

Plus, if you want to lose fat, what makes you think you have to spend more money
when you eat less?

So, what's your excuse now?

Having a tight budget and be dedicated to eating healthy doesn't have to be
tricky or complicated.

Here are some smart tips for you, so you can save money and still eat whole
foods.

1. Don't be afraid of frozen vegetables and fruits

Frozen fruits and vegetables are way too underrated nowadays. We all love fresh
veggies and fruits, but since the frozen ones are picked and then frozen at peak
ripeness (and when they are most nutritionally dense), they are often a much
better value while being edible way longer than their fresh counterparts.

Furthermore, you are able to take only what you're about to use. It's a great
way to reduce produce waste.

And no, freezing them will not destroy their vitamins and minerals!

2. Plan and prep ahead

Prepping and planning your meals in advance is always a step in the right
direction.

Plus, it's a good way to make sure, you're eating what's in the fridge and you
are able to plan what foods in which quantities you need in order to minimise
your waste.

Start by researching for good prepping meals and make a grocery list. Most
people do their meal prepping on Sundays to start fresh and prepared in the new
week.

This time you don't have to reach for overpriced convenience foods, because you
have your meals always with you. And if you prep for, say one whole week, you
can buy in bulk and safe even more money.

3. Don't be afraid of store brands

Big brand names don't always assure you a good quality. You don't have to
sacrifice quality when you choose cheaper store brand products.

Not everything has to be organic in order to be healthy. Learn how to read
nutrition labels [https://blog.slickcoach.com/how-to-read-nutrition-labels/] and
you can check out by yourself if the ingredients are healthy or not.

Most "cheap" brands are actually from the same manufacturer as the big brand
ones, because they want to reach both ends of the market.

4. Drink water

Water is necessary for our bodies to function properly. Drink water throughout
the day, whenever you feel hungry, whenever you are bored and with every meal.
In fact, drinking water can keep you satiated and going until your next meal.

I recommend to always carry a water bottle with you. That way, you remind
yourself that you need to drink.

If you're craving something with taste, try fruit infused water rather than
juices or vitamin waters. Plain water tastes perfect with frozen berries!

In Europe, most countries have very tight regulations for tap water. So if you
live in the UK for instance, you can safely use tap water and safe some money
there. Check your local regulations though. In the US or Asia, never drink
unfiltered tap water!

5. Cut the junk and stop eating out

If you are on a budget and you want to eat clean, stop buying junk food! You
will be surprised to see how much money you're saving by cutting out soda,
crackers, cookies, prepackaged meals and processed foods.

Not only offer they just very little nutritional value, but they are also packed
with unhealthy ingredients and often too much sodium.

Furthermore, stop eating out that often. Eating out is a nice thing to do once
or twice a month. But you can't control which ingredients are used in the meal
you ordered. By cooking for yourself you know exactly what and how much you put
in your meal and therefore in your mouth.

Plus, normally you can feed an entire family of 4 for the same price as ordering
food for one or two people at a restaurant.

6. Look for farmers' markets

Look for a farmers' market near you, where local farmers sell fresh food
directly.

This is often much cheaper than buying fresh vegetables, fruits, meat or fish
from the grocery store.

Insider tip: Towards the end of the market, most farmers sell remaining items at
a huge discount.

7. Find items which are about to expire or when they are in sale

We all have our favourite products. You don't have to cut them out of your life,
just stock up on them when they're on sale.

Also try warehouses or club stores likes Costco. They offer great bargains for
seasonal products and foods.

Another tip: Go to the grocery store in the evening. Cuts of meat that are about
to expire are often quite heavily discounted. No worries - they are still good.
But make sure to cook them right away.

8. Brew on your own

Most people can't live without their regular sugar loaded lattes and stale
pastries. This caffeine habit can have it's toll on your pocket and your waist.

Become your own barista and brew your coffee or tea for less money and with less
calories. If you can't stand plain black coffee, add some cinnamon or almond
milk.

A very cheap, tasty, fast and clean way to make your own coffee is a french
press. Easy cleaning, doesn't take much space, you can buy ground coffee or
grind your own and the press itself is just 20-30 bucks. Tip: spend a few bucks
more and get a stainless steel one. Those last forever!

9. Even if it's boring: try to eat the same foods every day

I know, I know... this advice sounds very boring. But it's proven, that eating
the same meals every day is an effective method for weight loss.

Eating the same foods every day causes habituation. Meaning your body has a
decreasing response to repeated stimulus over time. Food fatigue or food boredom
makes you consume less calories.

If you want to try it, but don't want it to get too boring, try different spices
and herbs from time to time.

The cheapest foods to buy
Alright, you have all the tips. But which foods should you focus on, if you
really need to keep an eye on the budget?

Oats

Oats are not only unbelievable cheap, they also provide a huge amount of carbs
and protein. Plus, they are super easy to make, can be prepared in a variety of
ways and can be bought in bulk.

Furthermore, they are high in fiber, which keeps you full longer.

Avocados

Avocados are one of densest foods out there. Not just in a calorically aspect,
but also in the nutritiously one.

You may think now, that they are pretty pricey, but the truth is that avocados
can have an incredible price/nutrient value.

Mix them in your salad bowls, use them for your sandwiches or simply eat them
plain with a little bit of salt and pepper.

If they are on sale at your grocery store, make sure to stock up on them!

Bananas

They are my favourite on-the-go snack and perfect when you're craving something
sweet.

You can make a super easy and delicious dessert out of them. Just freeze two
very ripe bananas. Put them in a blender together with some greek yogurt and
blend until smooth. Soooo good!

Canned tomatoes

Tomatoes are packed with lycopene, a pigment which protect the skin from too
much damage, and you won't miss on those benefits if you buy canned tomatoes!

Chopped tomatoes can be bought for around 35p and the are really delicious in
pasta sauces or soups.

Sweet potato

Mmmmh, I love sweet potatoes. They provide a better nutritional value than white
potatoes and a lower glycemic load.

Best part, you can make so much out of them: wedges, fries, mashed sweet potato,
loaded sweet potatoes and even sweet desserts!

Cottage Cheese

You will love cottage cheese in both sweet and savoury dishes! It's simply
perfect as a part of your main meal or as a healthy snack in between.

You can try it with your oatmeal for breakfast or as a topping mixed with tuna
for your jacket potatoes.

Whey Protein

Need more protein in your diet? No problem! Actually whey protein is one of the
cheapest high quality protein sources you can buy. Make sure to buy it online
from companies like MyProtein and always use a discount code. I never order
without at least 30% off. Stay away from local shops like GNC, unless you want
to spend 3x.

Lentils

Lentils are an awesome meat replacement for home made bolognese or even burgers.
Plus, they are the cheapest protein source out there and provide lots of fiber.

Canned tuna

Canned tuna is much cheaper than fresh tuna and you won't miss on the protein.
Tinned tuna is perfect for a lunch on the go mixed with natural yogurt, cucumber
and tomato. Simple, quick and delicious! But don't eat more than one can per
day, to avoid mercury poisoning.

Frozen fruits and vegetables

As mentioned earlier. From mango to berries, from broccoli to peas, buy it
frozen.

If you buy frozen veggies and fruits you are able to just use what you really
need, therefore you waste less. And the best thing about them, they are perfect
for smoothies! Both frozen veggies and fruits.

Canned beans

Doesn't matter if you like butter beans, kidney beans or black eyed beans.
Canned beans are an extremely affordable way to get huge amounts of fiber and
protein in.

The combination of fiber and protein keep you full for quite some time and they
are very tasty in salads or chilis.

Yogurt

Perfect for breakfast or a short lunch break, because yogurts are filled with
protein. But beware of flavour loaded kinds of yogurts, because they are also
loaded with sugar.

Try to opt for greek yogurt, but it can me more expensive than normal yogurt.
Look for cheap brands that offer it.

Conclusion
The most important thing when it comes to eating healthy on a budget, is to have
a plan. More isn't always better. Especially when it comes to food pricing.

Did I miss any foods, that you think provide incredible nutritional value for a
low price point? Just leave your tips in the comments below!