Insulin is a hormone in your body that chemically converts glucose into energy and is stored in the muscle, liver or fat cells. It is primarily produced in response to increases in your blood sugar. High-glycemic carbohydrates like starches and sugary foods can cause your body to produce elevated levels of insulin. High levels of insulin can lead to conditions such as insulin resistance, which can cause subsequent stroke, diabetes and obesity.
Sweetened Foods
Foods naturally high in sugar content can cause increases in insulin production. Food products may list sugars under names such as maltose, dextrose or sucrose, all of which contain glucose. Upon consumption, glucose raises your blood sugar level, which requires insulin to process. Because the rate of insulin production is related to blood sugar levels, high-glucose foods can cause high insulin levels. Products high in sugars include sports drinks and sodas. Many snack foods and baked goods like breakfast cereals, snack cakes and cookies are made with added sugar and refined grains which can cause spikes in insulin production.
Refined Grains
Foods such as white rice, degermed cornmeal and those that contain white flour made from refined grains increase insulin production because they contain high glycemic values. The grain-refining process gives products longer shelf life and a finer texture, but it also removes dietary fiber that contributes to lower glycemic value. Foods like pasta or couscous and bread are usually made from refined grains. Choose whole grain products to avoid refined grains.
Starchy Vegetables
Vegetable starch increases insulin production because it is composed of individual sugar chains. Resistant starches contain longer sugar chains, which take longer for your digestive system to digest than simple carbohydrates with branching sugars. Examples of starchy vegetables that usually cause high insulin responses include parsnips, corn and potatoes. Beets, carrots and sweet potatoes are lower-glycemic starchy vegetables that are beneficial alternatives to avoid increased insulin production.
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