69. What’s to blame for Insulin Resistance, Carbs or PUFAs? A very friendly debate with Ben Bikman, PhD
Sep 8, 2020
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Debate on insulin resistance causes like carbs or PUFAs with Ben Bikman, PhD. Insulin's role in liver and muscle cells, protein intake benefits, and optimizing muscle protein synthesis. Unveiling misconceptions of plant fats vs. ancestral fats, and in-depth discussion on fat cells and metabolic dysfunction
Insulin plays a crucial role in regulating energy metabolism by stopping lipolysis, promoting glycogen synthesis, and facilitating nutrient influx.
Protein intake, especially from animal sources, is essential for muscle maintenance, glucose control, and longevity.
Polyunsaturated fats, like linoleic acid, can lead to insulin resistance through fat cell hypertrophy and leakage, emphasizing the importance of limiting their consumption.
Saturated fats, particularly stearic acid from animal sources, promote insulin-resistant fat cells, preventing excessive growth and fatty acid leakage.
Eliminating processed carbs and high linoleic acid vegetable oils can improve metabolic health and weight loss by maintaining low levels of linoleic acid and reducing carbohydrate intake.
Deep dives
Insulin and its role in the body
Insulin is a hormone produced by beta cells in the pancreas. Its main task is to regulate energy storage by telling cells what to do with energy. Insulin stops lipolysis in fat cells, causing them to store fatty acids. In the liver, it promotes glycogen synthesis and inhibits gluconeogenesis. In muscle cells, insulin increases glucose influx and facilitates various nutrient influx, including amino acids and fatty acids. Overall, insulin plays a crucial role in regulating energy metabolism in the body.
Insulin resistance and its effects
Insulin resistance refers to compromised insulin signaling in certain cells along with elevated insulin levels. This can lead to a range of issues, including obesity, type 2 diabetes, hypertension, and polycystic ovarian syndrome (PCOS). Insulin resistance can occur in fat cells, liver cells, and muscle cells, causing disruptions in glucose and lipid metabolism. Insulin resistance in fat cells leads to increased fat storage and leakage, while in the liver, it results in excess glucose production. In muscle cells, insulin resistance impairs glucose uptake and utilization. These effects contribute to the development of metabolic dysfunction and chronic diseases.
The importance of protein and muscle metabolism
Protein plays a crucial role in muscle metabolism, acting as a building block and a key regulator of muscle growth. Insulin facilitates amino acid uptake and promotes muscle protein synthesis, defending against protein breakdown. It also increases glucose uptake by muscles to support energy demands. Adequate protein intake, particularly from animal sources, is important for muscle maintenance, glucose control, and overall longevity. Muscle mass and protein synthesis decline with age, making it even more crucial to prioritize protein consumption, especially in older adults.
The controversy around dietary protein and its effect on aging
Contrary to claims that high protein intake accelerates aging through mTOR activation, human studies have shown that higher protein consumption is positively associated with longevity, particularly in older adults. While excessive mTOR activation may have negative effects, overall protein intake plays a vital role in muscle maintenance, glucose control, and bone health. Protein consumption from animal sources, including fat and protein together, is a natural and beneficial part of a balanced diet.
The Role of Polyunsaturated Fats in Insulin Resistance
Polyunsaturated fats, particularly linoleic acid, can contribute to insulin resistance and metabolic dysfunction. When fat cells are exposed to high amounts of linoleic acid, they become insulin sensitive and continue to grow larger. This insulin sensitivity allows the fat cells to store more fat, leading to hypertrophy. As the fat cells expand, they can leak fatty acids and pro-inflammatory proteins. This leakage, along with the production of reactive oxygen species, can further contribute to insulin resistance. Saturated fats, on the other hand, promote insulin-resistant fat cells that do not grow excessively. Therefore, it is important to prioritize saturated fats from animal sources and minimize the consumption of polyunsaturated fats to maintain insulin sensitivity in fat cells.
The Effect of Linoleic Acid on Fat Cell Growth
Linoleic acid, a type of polyunsaturated fat, plays a significant role in the growth of fat cells through hypertrophy. When linoleic acid levels are high, fat cells expand and become larger. This expansion is associated with increased insulin sensitivity and insulin binding in the fat cells. However, the continual growth and enlargement of the fat cells can result in insulin resistance and the leakage of fatty acids. This process is driven by the mitochondrial electron transport chain and the ratio of FADH2 to NADH. It is important to limit linoleic acid consumption by focusing on saturated fats from animal sources and avoiding excessive intake of polyunsaturated fats.
The Impact of Linoleic Acid on Insulin Resistance and Metabolic Dysfunction
Excessive consumption of linoleic acid, found in many vegetable oils and processed foods, can contribute to insulin resistance and metabolic dysfunction. Linoleic acid prompts fat cells to grow through hypertrophy, leading to larger fat cell size and increased insulin sensitivity. Over time, these fat cells can become insulin resistant and start leaking fatty acids and inflammatory proteins. This cycle of fat cell growth and inflammation contributes to insulin resistance and can lead to various metabolic issues. Minimizing the intake of linoleic acid and prioritizing saturated fats from animal sources can help maintain insulin sensitivity and metabolic health.
The Importance of Prioritizing Saturated Fats
Saturated fats, particularly from animal sources, play a crucial role in promoting insulin-resistant fat cells. Insulin-resistant fat cells are less likely to grow excessively and leak fatty acids, which helps maintain insulin sensitivity and prevent metabolic dysfunction. Consuming saturated fats, such as stearic acid, can help keep fat cells from expanding and promote a healthier metabolic state. Limiting the consumption of polyunsaturated fats, especially those high in linoleic acid, is crucial for maintaining insulin sensitivity and overall metabolic health.
Importance of eliminating processed carbohydrates and vegetable oils
The podcast episode highlights the significance of removing processed carbohydrates and vegetable oils, particularly those high in linoleic acid, from the human diet. The host and guest argue that the elimination of both these components can lead to improved health. They stress the importance of maintaining low levels of linoleic acid and avoiding high amounts of carbohydrates to achieve metabolic well-being and weight loss.
The impact of steric acid on fat cells and insulin sensitivity
The podcast discusses the effects of steric acid on fat cells and insulin sensitivity. They refer to studies conducted on mice and humans that suggest that steric acid intake can lead to a reduction in visceral adipose tissue and improved insulin sensitivity. The hosts also mention the potential benefits of a low-carbohydrate diet combined with low levels of linoleic acid for managing metabolic dysfunction and maintaining healthy fat cells.
Benjamin Bikman earned his PhD in Bioenergetics and was a postdoctoral fellow with the Duke-National University of Singapore studying metabolic disorders. Currently, his professional focus as a scientist and professor (Brigham Young University) is to better understand the origins and consequences of metabolic disorders, including obesity and diabetes, with a particular emphasis on the role of insulin. He frequently publishes his research in peer-reviewed journals and presents at international science and public meetings.
