Dr. Arun Kumar on Insulin, Low Carb Diet, and Childhood Obesity

Introduction

Host: Dr. Pal
Guest: Dr. Arun Kumar, YouTube Pioneer on Low Carb Diets
Topics: Insulin protection, childhood obesity, low carb diet, time-restricted feeding
Main Idea: Focusing on insulin management for better health outcomes.

Insulin Resistance: Not the Main Issue
- Too much insulin production due to resistance damages organs.
- Example: Ovarian damage leading to PCOS.
Early Signs of Diabetes
- Indicators like acanthosis nigricans (black patches on neck/axilla) in childhood.
- Symptoms can appear as early as 5 years old.
- Obesity in childhood often linked to exogenous factors (98%) – diet and activity.

Intermittent Fasting and Circadian Rhythm
- Not eating late at night allows insulin to rest.
- Benefits are better insulin functionality next day.
Pathophysiology of Low Carb Diets
- Combining intermittent fasting with low carb diet is most effective.
- Carbohydrates trigger highest insulin levels; fats trigger the least.
- Time-restricted feeding reduces frequent insulin spikes.
Common Diseases Related to Insulin Resistance
- Obesity, Type 2 Diabetes, Dyslipidemia (High triglycerides, Low HDL), Fatty Liver, PCOS, Gout.

Diet Adjustments
- Reducing carbs helps to lower insulin spikes and reverse insulin resistance related diseases.
- Low carb diet should include: Healthy fats, adequate protein, and fibers.
- Practical advice: Nuts, eggs, meat, paneer, fiber-rich vegetables.
Common Misconceptions
- Fat intake (like in low carb diets) does not significantly increase insulin like carbs do.

Current Trends
- Rising trend of Type 2 Diabetes in children due to obesity and poor diet.
- Many children show metabolic syndrome features early.
Advice for Parents
- Identify early signs like black patches (acanthosis nigricans) and get medical evaluations including fasting insulin levels.
- Avoid frequent snacking and overly processed foods.
- Integrate physical activities and sports.
- Emphasize on diet with real foods, reducing refined carbs.

Steps for Implementation
- Initial Identification: Blood panel tests to determine realities like pre-diabetes, fatty liver, etc.
- Dietary Advice: Moderate carbohydrate intake (100-150g/day) if not in severe metabolic dysfunction. Balance proteins and healthy fats over strict calorie counting.
Combating Practical Issues
- Gradual shifts from high carb traditions to balanced diet practices.
- Dealing with peer and social pressures in both child and adult dietary habits.
Healthy Food Preparations
- Creative, healthy, and appealing food preparations for adherence.

Teenage and Adulthood Health Observations
- Role of genetics vs diet in childhood and adult diseases.
- Managing familial and psychological aspects of dietary habits.
Common Food and Nutrient Discussions
- Soya products - generally safe despite phytoestrogens concerns.
- Palm oil – not inherently harmful, comparable to other widely accepted oils.
- Reducing refined oils and embracing whole food fats.

Meal Structuring
- Moderation in carbohydrate-rich meals; increase fiber and protein.
- Avoid large carb intake especially in the evening to manage insulin levels.
Guided Transition
- From strict low carb regimes in serious metabolic issues to moderate carbs in maintenance phases.

Holistic Approach to Diet and Health
- Combining low carb with individualized intermittent fasting for optimal insulin sensitivity.
- Early dietary education and family involvement crucial for long-term habits.
- Creative and cultural sensitivity in dietary recommendations for better adherence.

Note: Future content will include English publication of Dr. Arun Kumar’s book “அறம் மற்றும் முறை” (RM or Plate).