Adiponectin is a very important hormone that regulates essential metabolic processes and our genes have a great influence on its production.
The hormone adiponectin has numerous roles in our body: it is involved in regulating glucose levels as well as fatty acid breakdown. It influences our appetite and the ability of our muscles to use carbohydrates for energy. Adiponectin impacts the rate on which our body breaks down fats, promoting energy consumption.
Having a high adiponectin level seems to be a good thing for our heart as it is linked to a more efficient protection against cardiovascular complications. A high blood adiponectin level is associated with a higher level of good cholesterol (HDL), and lower level of triglycerides and bad cholesterol (LDL). Moreover, adiponectin is widely accepted as a general protective marker against diabetes type 2, obesity, atherosclerosis and some other cardiovascular diseases.
Our genes can influence our level of adiponectin
Studies have shown that there is a strong genetic factor that influences the level of adiponectin in our blood. The gene that has more evidence in this context is the one called ADIPOQ. Mutations in this gene are associated with adiponectin deficiency. Low levels of adiponectin may be seen in obese and in people with insulin resistance.
On the other hand, a rare variant of the ADIPOQ gene works towards increased production of adiponectin hormone, and it has been shown that people with one or two rare variants of this gene regulate triglyceride level more efficiently.
If you discover that your genetic profile is not so favourable to the production of adiponectin, you’ll have to be extra careful with your diet in order to improve the level of adiponectin. Keeping your BMI under 25 should be one of the most import long-term goals. Adiponectin is much higher in people with normal body weight than in obese individuals.
By choosing the right foods, it's possible to increase your level of adiponectin. Pumpkin is a good example! Why not choosing a delicious pumpkin soup for lunch or pumpkin seeds for afternoon snacks? Sweet potato is also known to raise the levels of adiponectin and improve fatty acids oxidation. Have you tried baked sweet potato in combination with meat or vegetables?
Did you know?
One to two cups of coffee per day can increase your adiponectin level! But, first, let's take a look at your caffeine metabolism! Slow metabolizers of caffeine shouldn't drink more than a cup of coffee a day.