Asian countries eat a lot of rice & noodles, but don’t gain weight.
Americans & Europeans eat the same thing and tend to get fat.
Why is this?
I’ll explain.
THREAD x.com
Americans & Europeans eat the same thing and tend to get fat.
Why is this?
I’ll explain.
THREAD x.com
90% of the world’s rice production is located in Asia. It’s been cultivated in the region for close to 10,000 years.
The region’s occupants tend to eat a fair amount of rice (and noodles), but yet they don’t gain weight.
The region’s occupants tend to eat a fair amount of rice (and noodles), but yet they don’t gain weight.
In the clinic, I often get asked, “So how can Asian countries eat so much rice and noodles but never get fat?”
After all, rice and noodles are high-carb meals.
Specifically, they are high-glycemic carbs that cause a large blood sugar spike.
After all, rice and noodles are high-carb meals.
Specifically, they are high-glycemic carbs that cause a large blood sugar spike.
And typically eating a large amount of high-glycemic carbs leads to weight gain.
So, when I’d got asked this question, honestly, for many years I didn’t really know how to answer it.
I just knew Asian cultures didn’t tend to gain weight.
So, when I’d got asked this question, honestly, for many years I didn’t really know how to answer it.
I just knew Asian cultures didn’t tend to gain weight.
And I knew that when my patients (Americans) ate these foods, they would gain weight.
If my patient stayed away from rice & noodles, they’d be more apt to lose weight.
I just thought it was something genetic that created the difference.
But I was wrong.
If my patient stayed away from rice & noodles, they’d be more apt to lose weight.
I just thought it was something genetic that created the difference.
But I was wrong.
It is true that Asian cultures have been eating white rice for many decades.
When they consumed their 𝘁𝗿𝗮𝗱𝗶𝘁𝗶𝗼𝗻𝗮𝗹 diets along with the rice, they did not gain weight and kept prediabetes and diabetes rates low.
When they consumed their 𝘁𝗿𝗮𝗱𝗶𝘁𝗶𝗼𝗻𝗮𝗹 diets along with the rice, they did not gain weight and kept prediabetes and diabetes rates low.
However, many of those same cultures are no longer thin and healthy.
In the last few decades, they have adopted the 𝗪𝗲𝘀𝘁𝗲𝗿𝗻 𝗱𝗶𝗲𝘁 more and more.
In the last few decades, they have adopted the 𝗪𝗲𝘀𝘁𝗲𝗿𝗻 𝗱𝗶𝗲𝘁 more and more.
Subsequently, Type 2 Diabetes has skyrocketed in China and India in recent years.
And in China, Type 2 Diabetes is now more common than in the United States!
And in China, Type 2 Diabetes is now more common than in the United States!
In China, in 1980, the Type 2 Diabetes rate was less than 1%.
A study published in the Journal of the American Medical Association in 2017, showed that in 2013, China’s Type 2 Diabetes rate had catapulted up to 10.9%!
A study published in the Journal of the American Medical Association in 2017, showed that in 2013, China’s Type 2 Diabetes rate had catapulted up to 10.9%!
This has since surpassed the United States and is now estimated to be 11.6-11.9% of China’s population!
In that same published study, the prediabetes rate in China was estimated to be at 35.7%.
That’s nearly 4 out of every 10 people in China!
In that same published study, the prediabetes rate in China was estimated to be at 35.7%.
That’s nearly 4 out of every 10 people in China!
China has over a billion person population and growing.
That means China now has more prediabetics and diabetics than the entire population of the United States!
That means China now has more prediabetics and diabetics than the entire population of the United States!
Years ago, I read a book by Dr. Jason Fung @drjasonfung called Obesity Code: Unlocking the Secrets of Weight Loss.
He provided my first “ah-ha” moment of understanding why Asian cultures could eat rice and not get fat.
As mentioned, that's now changed.
He provided my first “ah-ha” moment of understanding why Asian cultures could eat rice and not get fat.
As mentioned, that's now changed.
@drjasonfung Type 2 Diabetics are what's called insulin resistant.
They are not insulin sensitive.
Insulin sensitive is a normal metabolic state.
I will try to keep the explanation very simple to help you understand the difference between the two.
They are not insulin sensitive.
Insulin sensitive is a normal metabolic state.
I will try to keep the explanation very simple to help you understand the difference between the two.
@drjasonfung Insulin resistance means that a person does not utilize the hormone insulin very effectively to drive blood sugar into muscles.
Instead, someone who is insulin resistant takes blood sugar and more readily stores it in fat tissues.
Instead, someone who is insulin resistant takes blood sugar and more readily stores it in fat tissues.
@drjasonfung So, those who are insulin resistant, when they eat rice that converts to blood sugar, the body takes and stores it as fat.
This is why many times Type 2 diabetics are carrying extra weight, obese, or even morbidly obese.
This is why many times Type 2 diabetics are carrying extra weight, obese, or even morbidly obese.
@drjasonfung In contrast, people who are insulin sensitive are better at utilizing the hormone insulin to drive blood sugar into muscles.
Again, this is how a proper working metabolism should function.
Insulin sensitivity is the opposite of insulin resistance (pre-diabetics & diabetics).
Again, this is how a proper working metabolism should function.
Insulin sensitivity is the opposite of insulin resistance (pre-diabetics & diabetics).
@drjasonfung People in 𝘁𝗿𝗮𝗱𝗶𝘁𝗶𝗼𝗻𝗮𝗹 Asian cultures are very insulin sensitive.
This is why they can eat things like white rice, keep or gain lean muscle, and keep body fat % very low.
This is why they can eat things like white rice, keep or gain lean muscle, and keep body fat % very low.
@drjasonfung So how do pre-diabetics & diabetics become insulin resistant?
It's not genetic.
The reason Type 2 diabetics have high insulin resistance is due to an overproduction of insulin in the body.
This is not a one-time event but has happened many times, over a long period of time.
It's not genetic.
The reason Type 2 diabetics have high insulin resistance is due to an overproduction of insulin in the body.
This is not a one-time event but has happened many times, over a long period of time.
@drjasonfung Overproduction of insulin in the body is primarily due to the consumption of:
•Refined Sugars
•Processed Grains
•Other High-Glycemic Carbs
These cause a spike in blood sugar.
Which causes insulin to rise rapidly.
And the body has to produce more.
•Refined Sugars
•Processed Grains
•Other High-Glycemic Carbs
These cause a spike in blood sugar.
Which causes insulin to rise rapidly.
And the body has to produce more.
@drjasonfung Chronic overproduction of insulin in the body is like someone continuously screaming.
Just like continuous screaming would become annoying, continuous over-production of insulin becomes annoying to the body.
So, the body becomes more resistant to insulin.
Just like continuous screaming would become annoying, continuous over-production of insulin becomes annoying to the body.
So, the body becomes more resistant to insulin.
@drjasonfung If there continues to be the overconsumption of:
•Refined Sugars
•Processed Grains
•High-Glycemic Carbs
That will continue to raise blood sugar.
And the body can’t survive with too high of blood sugar levels.
So the body produces more insulin (“more screaming”).
•Refined Sugars
•Processed Grains
•High-Glycemic Carbs
That will continue to raise blood sugar.
And the body can’t survive with too high of blood sugar levels.
So the body produces more insulin (“more screaming”).
@drjasonfung When this occurs, the body becomes even MORE insulin resistant because it does not like the “screaming”.
And the process continues until the body can’t produce enough insulin to keep up with the blood sugar demand.
And the process continues until the body can’t produce enough insulin to keep up with the blood sugar demand.
@drjasonfung At that time, a person goes to a doctor, has blood work, and they are diagnosed with prediabetes or Type 2 Diabetes.
If the person only addresses their condition with medications, they are never addressing the root cause of their issues.
If the person only addresses their condition with medications, they are never addressing the root cause of their issues.
@drjasonfung They are also not going to improve their insulin resistance.
But the good news is there are ways to reverse insulin resistance to become more insulin sensitive!
Which I will cover a little lower, as I instruct my patients to do.
But the good news is there are ways to reverse insulin resistance to become more insulin sensitive!
Which I will cover a little lower, as I instruct my patients to do.
@drjasonfung Why did the Chinese, Indian & other Asian cultures have such sharp rises of obesity, prediabetes & Type 2 Diabetes?
It's due to 3 main cultural changes in many Asian countries:
•Added large amounts of refined sugar to the diet
•Sedentary lifestyle
•24-hour access to food
It's due to 3 main cultural changes in many Asian countries:
•Added large amounts of refined sugar to the diet
•Sedentary lifestyle
•24-hour access to food
@drjasonfung Essentially, the Chinese and Indian cultures started adopting the 𝗪𝗲𝘀𝘁𝗲𝗿𝗻 𝗱𝗶𝗲𝘁𝘀 of increased processed sugar and processed grain consumption.
When they then combined that with their culture’s already high white rice consumption, it was a recipe for disaster.
When they then combined that with their culture’s already high white rice consumption, it was a recipe for disaster.
@drjasonfung Add in less activity to not work muscles, this created even greater amounts of blood sugar not being utilized by muscles.
Which meant more insulin production was needed.
Which meant more insulin production was needed.
@drjasonfung To top it all off by eating more frequently or snacking, and now there were even more frequent raises in blood sugar….and insulin.
It is a 1, 2, 3 punch to their metabolisms.
It is a 1, 2, 3 punch to their metabolisms.
@drjasonfung And hence, their rates of Prediabetes and Type 2 Diabetes have skyrocketed in the recent decades
So, what do you need to do now knowing this?
In short: the exact opposite 😊
The below items are what I instruct my patients to do.
So, what do you need to do now knowing this?
In short: the exact opposite 😊
The below items are what I instruct my patients to do.
@drjasonfung Your 3 Actionable Steps
1) Eliminate/greatly reduce refined sugars, processed grains & high-glycemic carbs.
2) Stop snacking. Consider intermittent fasting and only eating in an 8-hour window.
1) Eliminate/greatly reduce refined sugars, processed grains & high-glycemic carbs.
2) Stop snacking. Consider intermittent fasting and only eating in an 8-hour window.
@drjasonfung 3) Begin moving more. Especially after eating.
Body weight squats, push-ups, or simply going on walks.
By working your muscles after you eat, you force the blood sugar to be utilized by your muscles instead of stored as fat.
Body weight squats, push-ups, or simply going on walks.
By working your muscles after you eat, you force the blood sugar to be utilized by your muscles instead of stored as fat.
@drjasonfung These 3 will be the most effective to help you move away from insulin resistance & become more insulin sensitive.
Which, remember, is a normal functioning metabolism.
Your body has the ability to be insulin sensitive again, if you give it the right environment for long enough.
Which, remember, is a normal functioning metabolism.
Your body has the ability to be insulin sensitive again, if you give it the right environment for long enough.
@drjasonfung Thanks for reading! If you enjoyed this:
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