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| Dr. Julian Whitaker |
(courtesy of Citizens for Health)
Do you get intense carbohydrate
cravings? Are there times when you just have to have a snack or can’t resist a
cookie? These cravings are not just a road to an expanding waistline – they are
also a warning sign. Carbohydrate cravings are often associated with insulin
resistance, which in turn is a precursor to type 2 diabetes.
In individuals who have insulin
resistance, the beta cells in the pancreas make plenty of insulin – the hormone
that moves glucose from the blood into the cells – but the cells are
unresponsive to insulin’s actions, leading to a rise in blood sugar. The
pancreas responds by churning out more insulin, but it may overshoot the mark, driving
blood sugar too low and creating an immediate demand for more glucose. This often
manifests as carbohydrate cravings.
Unfortunately, when you heed the
call, a vicious cycle is set into motion. More glucose demands more insulin,
and over time, your body’s blood sugar-regulating mechanisms cannot keep up and
signs of insulin resistance become more prominent.
Part of the problem is that
chronically elevated levels of insulin, which are characteristic of insulin
resistance, promote weight gain. That’s because insulin is the body’s primary
fat-storage hormone – it ushers fat as well as glucose into the cells. So the
higher your insulin level, the greater your potential weight gain.
To make matters worse, obesity
throws fuel on the fire. Adipose tissue (fat), especially in the abdominal
area, releases fatty acids that impair beta-cell function and insulin
sensitivity, as well as immune cells that lead to chronic, low-grade
inflammation. Inflammation, in turn, increases insulin resistance and risk of
diabetes.
The answer to the problem is to interrupt
this insidious cycle as early as possible. Start with your diet. Sweets,
potatoes, bread, pasta, and most everything made with sugar or refined grains –
think white foods – have a high glycemic index and load. This means they
rapidly drive up blood glucose but may be followed a couple of hours later by
reactive hypoglycemia, a compensatory blood sugar dive that makes you tired,
sluggish, and so hungry you feel like you could eat anything in sight.
To avoid this very common
phenomenon, eat more fiber-rich vegetables and beans and include some protein
with every meal. These foods are not only bulky, filling, and lower in
calories, but because they cause a gradual rise in blood sugar, they’ll keep
you going longer and are less apt to stimulate food cravings.
There are also some interesting supplements
that can help control cravings. One of them is saffron, a bright yellow
culinary spice that has been used in traditional medicine to tame inflammation
and ease digestive woes. Saffron helps raise levels of serotonin, a
neurotransmitter that boosts mood, influences hunger and satiety, and helps put
the brakes on food cravings – especially for carbohydrates. This makes saffron
a real boon for people trying to lose weight.
Look for saffron supplements in
your health food store. You can also purchase my Saffron Snack Stopper by
visiting www.drwhitaker.com or by calling
800-722-8008. Aim for the study dosage of 90 mg twice a day with meals. Note: It can take up to four weeks to see
results, so be patient.
Another supplement
for carb cravings is 5-hydroxytryptophan (5-HTP). A direct precursor to
serotonin, 5-HTP boosts levels of this important neurotransmitter and helps
curb carb cravings. This supplement is particularly helpful for people with
hormonal imbalances and those eating low-calorie diets, particularly
low-protein diets, which may not provide enough of the amino acids required for
serotonin production. The
suggested dose is 50 to 100 mg, taken between meals. Do not take 5-HTP if you
are on an SSRI antidepressant.
The most important tool for
reversing insulin resistance (and potential diabetes) is weight loss, and
reducing cravings is an important step toward that end. So stock up on fiber-rich
foods, eat protein at every meal, and try supplemental saffron and 5-HTP, and
you just may be able to keep carbohydrate binges at bay.
About Dr. Whitaker. Dr. Whitaker is Director of the Whitaker Wellness Institute and Editor of Health and Healing newsletter that provides important health advice for more than 500,000 people nationwide. Dr. Whitaker graduated from Dartmouth College in 1966 and received his MD in 1970 from Emory University Medical School. He completed his surgical internship at Grady Memorial Hospital in 1971, and continued at the University of California in San Francisco in orthopedic surgery. In 1974, Dr. Whitaker founded the California Orthomolecular Medical Society, along with four other physicians and the Nobel prize-winning scientist Dr. Linus Pauling. Dr. Whitaker is the author of several books including the best-selling Shed 10 Years in 10 Weeks.
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