Why is it that some people eat a tiny bit of cake resulting in big insulin
spike whilst their friend can eat the whole cake without as much a blip?
As it turns out the scientists are now discovering that differences in genetics AND gut microbiome composition dramatically impact these insulin spikes and resulting weight gain.
Whilst we can’t change our genetics, we can significantly change our microbiome in a short period of time by eating probiotic and prebiotic rich foods and fibre, and avoiding detrimental foods such as processed, chemically treated cooked foods (present in cans or packages) or genetically modified foods.
What does science say about gut microbiome composition and
A number of short-term randomised controlled trials demonstrated the benefit of prebiotics and probiotics on insulin sensitivity, inflammatory markers and glucose tolerance. These markers are elevated in people who are overweight or obese, including people with diabetes or insulin resistance.
One human clinical trial involving people with type 2 diabetes conducted by Iranian researchers found that 600 ml of kefir per day significantly reduced serum levels of glucose and could be useful as a complementary or adjuvant therapy in the treatment of diabetes”(1).
This randomised double-blind placebo-controlled clinical trial was conducted on 60 patients (43.3% women and 56.7% men) and lasted for 2 months. The kefir used in this study contained the following probiotic strains: Streptococcus thermophilus, Lactobacillus casei, Lactobacillus acidophilus and Bifidobacterium lactis. Notably, these strains are also present in our Tummify probiotics.
1 . The kefir consumption caused the decline of fasting blood glucose and HbA1c levels (glycated haemoglobin, a marker of average blood sugar levels over a period of around 3 months)
2 . Probiotics may improve insulin resistance by reducing the inflammatory response in diabetes (and overweight or obesity)
There is also recent research on how kefir could facilitate weight loss by enhancing a species of bacteria called Akkermansia present in the microbiome. We know that low levels of these beneficial species are associated with obesity and diabetes(2).
You can find out how much Akkermansia species you have in your gut by performing microbiome testing. Complete microbiome analysis is performed by number of labs in Australia and elsewhere (get in touch if you’d like to find out more). Once your microbiome composition is known, it’s possible to do dietary interventions and beneficial probiotics and prebiotics (i.e. food for good bacteria) to re-balance the microbiome in a favourable way for you.
Whilst further studies are needed to validate the link, it’s safe to assume that probiotics present in kefir could facilitate weight loss by reducing blood sugar and blunting the insulin response (i.e. insulin produced in response to blood glucose levels).
So if you would like to lose weight, consider having kefir as part of your
weight loss nutritional strategy. A few shots of Tummify probiotic daily
would be an easy and tasty way to start today!