Hello,

Your are right that eating sugars and refined, white carbohydrates stimulates insulin secretion.  This is because these types of food can cause blood sugar to rise quite quickly and the quicker the rise in blood sugar, the greater amount of insulin will be secreted to bring this down to a safe level again.

Glucose that is removed from the blood by insulin is temporarily stored in the liver and muscles, but any surplus is stored in fat cells.  When high sugar or white starchy foods are eaten in excess, too much insulin may be produced, which can cause blood sugar to fall too low.  This can lead to hunger, dizziness or shakiness until we eat something to raise our blood sugar again.    

When you are trying to lose weight, you certainly need to try and avoid this situation as it can often lead to over-eating and losing will-power.

From this you will see how stimulating insulin can lead to increased fat and hunger.  However, if the right types of carbohydrate are eaten, that do not trigger excess insulin production, this should not occur as blood sugar levels will be much more stable.   So, the secret is to include the right type of slow-release carbohydrates within your calories each day.  These are high-fibre foods such as brown rice, wholemeal bread, wholegrain cereals and whole-wheat pasta and noodles.

Similarly, to prevent this situation, you need to avoid (or minimise) white bread or flour products, white rice and pasta, chocolate, sweets and cakes.  I’m afraid that alcohol and sugary drinks have the same action, although the effect can be reduced by eating some complex carbs with your tipple!