Just curious if anyone understands the phenomenon I'm experiencing:
Been paleo for a few months now and I have some insulin issues (prediabetes and PCOS). For a while I was doing super low carb and lost some weight. Then I tried moderate carb (for me 75 g a day) and gained. I was saving room carb-wise everyday for a paleo "sweet"- something baked and delicious. I made sure to calculate the carbs and serving portions correctly but kept gaining weight.
Annoyed at my body, I decided to start expirimenting. I decided to try and narrow down what was causing me to gain weight. I cut out all sweets for a while but let myself have moderate amounts of starches- up to half a sweet potato, half order of french fries- i know its not paleo, etc. I lost weight. The funny thing was, I was still eating the same amount of carbs and wasn't doing anything different as far as working out.
Then I added in a binge day once a week for baked sweets. Even with the inevitable insulin spike after this day, I do not seem to gain.
Why can I eat starches and not gain weight but a couple nights of a paleo treat and I'm up three pounds? Is it the fructose?
Is one larger insulin spike once a week better than a smaller but sustained insulin spike every night after dinner? Is that known as carb refeeding? Is it safe for those with insulin problems?
If nothing else, I have learned through this experience that I truly have an addiction to sweets. It is hard to not have them after dinner, for sure.
asked byAmberFischer (55)
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on November 15, 2012
at 06:26 AM
I've been experimenting with this myself using my glucose meter after meals, potatoes, sweet potatoes, or other roots, no problem. One serving of grain free or gluten free baked goods, and I'm screwed for days, higher fasting, and higher after meals, even when the carb load is the same. Milk is another dastardly thing for me (raises fasting blood sugar by 20-30 points the next day), if you are washing down those baked goods with milk, that could be a culprit too.
I vaguely remember when seeing a holistic nutritionist when I was in a VLC phase, that she kept encouraging me to eat root vegetables because they had something beyond the fiber (but it escapes me right now what that was, sorry) that helps control blood sugar stability. After seeing my blood sugar results this last month, I believe her now.
With PCOS, I think we don't have the leeway others do to have a treat day once per week, and I would encourage you to go as long as possible without giving in. Like primalpat said, a bit of dark chocolate or red wine a few times per week is probably fine, but letting loose, even for one day I think derails our hormones more than can be fixed in the following 6 days with PCOS.
on November 15, 2012
at 03:26 AM
Yes, a carb refeed is a very large portion of carbs after a particularly intense workout. I'd say most people only do it once a week, but I'm not an expert on the topic. I'm going by what I've read on the MDA forums.
I'm not crazy about paleo baked goods. It's kind of my pet peeve about this Way of Eating. We give up baked goods because of gluten and it's toxicity, because we don't need to snack and eat processed crap between meals. We wean ourselves away by keeping our blood sugar levels at an even level with vegetables and some fruit. Why is there an urge to make frankenfoods made out of almond flour? Or coconut flour? Coconut flour is particularly high in fibre, and hard to digest for some people. Almond flour tastes better, but holy-rancid-fatty-acids, Batman! And talk about a calorie bomb! On top of the eggs, honey/maple syrup/dates are added for sweetness. Now you have a rancid, baked omega-6 and sugary laden concoction. So much for eating well, huh?
I most certainly have a sweet tooth, but that's why I allow myself chocolate.
Cut out the frankenfoods. Eat your sweet potatoes. Have some fruit. One of my favourite meals ever is a nice steak with a roasted sweet potato. May it be my last meal!
Have a cup of good quality herbal tea an hour after dinner. I like sweetening with xylitol, but go easy on it when you first start using it, or your bowels will explode.
Or have a piece of really good quality dark chocolate, and a little red wine. These are perfectly acceptable treats.
on November 15, 2012
at 06:34 AM
I wonder what you paleo "sweets" were? If they were loaded with fructose (like dry fruits or honey), then probably the problem was fructose.
But you don't have to give up sweet things out of fructose fear. Xylitol can be nice sweetener if you can tolerate it (as it may be fermented in the bowel and cause you bloating - it is FODMAP I believe)
Or you might try glucose - it is sold in powdered form and basically the same thing as rice and potatoes by weight but sweet! If you mix it with fat and fiber (nuts, almond meal or gluten free meal, like buckwheat) it shouldn't spike your blood sugar higher than safe starches do.
on January 06, 2013
at 09:33 PM
What has your experience been to this point? Are you losing weight? Did you give up sweets altogether?
Thanks for the recipes. I can't wait to try those!
on November 17, 2012
at 08:08 PM
This is a favourite dessert of mine. I can't believe I haven't posted it on my blog. Either way:
Mix a couple tablespoons of coconut cream, the thick part of coconut milk when you first open the can. Add in another couple of tablespoons of raw cacao powder. Add xylitol to sweeten, and stir vigorously. Wait a few minutes (if you can!!!).
The xylitol will have dissolved. You can pop this in the freezer to make a pseudo ice cream/mousse type thing. You can even stir in some macadamia nut butter into it. Alternately, I think it beats the pants off Bulletproof Coffee; mix the whole concoction together and pour freshly made coffee into it, stirring vigorously, and BAM! you have the most badass mocha coffee in all of history, case-mother-effing-closed.
on November 15, 2012
at 05:51 AM
Instead of making baked goods or "frankenfoods" I like to mix some yummy paleo foods together in a sort of pudding. For example, I mixed almond butter, coconut oil, cinnamon (for blood sugar spikes), and shredded coconut together, and kept it in the fridge. It was a nice treat to take a few spoonfuls of when I wanted something sweet at night.
Though I am far from an expert on the topic, I do believe small rises in blood sugar frequently would be better than one big spike, so your body can be more prepared for the fluctuation, rather than caught off guard when you binge.
I did read a study that suggested eating carbs at night helps keep you on track for the next day, because the carbs will fuel your body for the 8-10 hour fast you will be entering during sleep.
And don't forget to have cinnamon to help regulate your blood sugar when you do eat carbs!