5 Ways Intermittent Fasting Impacts Glucose Levels
TRIGGER WARNING: This article discusses a diet that involves fasting and may negatively impact persons with past eating disorders. Intermittent fasting may lead to restrict-then-binge cycles, which would further exacerbate symptoms among those with eating disorders (Source). Please talk to your healthcare provider to see if intermittent fasting is right for you.
Intermittent fasting has becoming a popular way of eating in the past decade. This eating pattern involves alternating periods of fasting and eating, which can range from a few hours to a full day.
While intermittent fasting has some promising research around weight loss and improved metabolic health, what is its impact on glucose levels?
1. Improved Insulin Sensitivity:
Insulin is a hormone responsible for regulating blood glucose levels. One of the primary benefits of intermittent fasting is its ability to enhance insulin sensitivity.
When we fast, our body's insulin levels decrease, prompting cells to become more responsive to insulin. This increased sensitivity allows for efficient glucose uptake by cells, leading to better blood sugar control.
2. Reduced Blood Sugar Spikes:
Intermittent fasting has been shown to reduce post-meal blood sugar spikes, also known as postprandial hyperglycemia. By limiting the time window for eating, intermittent fasting may help prevent excessive glucose surges after meals.
This is especially beneficial for individuals with pre-diabetes or type 2 diabetes, as it promotes more stable blood sugar levels throughout the day.
3. Enhanced Glucose Regulation:
Intermittent fasting may improve the body's ability to regulate glucose production and utilization. During fasting periods, the body switches to using stored glycogen as an energy source. This depletion of glycogen triggers the liver to produce glucose through a process called gluconeogenesis. Over time, this process becomes more efficient, leading to better glucose regulation and a reduced risk of insulin resistance.
4. Increased Fat Burning:
Intermittent fasting promotes fat burning as an alternative energy source when glucose levels are low. When we consume fewer calories during fasting periods, the body turns to stored fat for fuel. This process, known as lipolysis, helps decrease overall body fat and may contribute to improved glucose control. By reducing excess body weight, intermittent fasting indirectly aids in maintaining healthy glucose levels.
5. Potential for Hypoglycemia:
While intermittent fasting may have numerous benefits, it is essential to be cautious, especially for individuals with diabetes or those taking certain medications. Prolonged fasting periods without proper monitoring may potentially lead to hypoglycemia, low blood sugar levels.
Again, it is important to consult a healthcare professional before attempting intermittent fasting, particularly if you have any underlying health conditions.
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