Carbohydrate Foods - Choose
Complex Carbohydrates
I know, I know. The pounds crept back up there
didn't they? Please consider these points about carbohydrates
before deciding to diet again. Perhaps changing your STYLE of
eating, rather than a weight loss diet is the answer. This will
give you a life long answer to losing weight, rather than a short
term quick fix.
Read this weight loss information, switch to complex
carbohydrates, which are slow burning carbohydrates and build
health while you work at weight loss.
Most of the overweight people that I see wanting to diet are
having a metabolic problem related to a blood sugar imbalance,
which can include hyperinsulinism and insulin resistance. Let's
discuss the role of carbohydrates (starches) and how our body
reacts to the consumption of carbohydrates.
What does our body do with carbohydrate foods?
Carbohydrate foods provide fuel to your body
by converting carbs to sugars that trigger insulin production,
which our body needs for certain processes, and can trigger fat
storage. So does sugar. Bottom line: that is how the body works.
There is no use trying to fight it, instead work with your body.
Some carbohydrates are needed, just not an excess, at that puts
a spike to the insulin production and triggers fat storage.
The first step is to check how much carbohydrates and sugar you
are taking in every day. It means eating smaller portions of
the things we love that are carbohydrates and cutting out the
things that are bad for us such as sugar containing products
and refined foods.
Will protein help?
Protein is the counter balance to the carbohydrate problem. Getting
1/2 the grams of protein to the grams of carbohydrates is a good
place to start. Eat more protein containing foods and less carbohydrates.
Protein also builds muscle mass which helps to burn fat.
You don’t eat bigger portions, you eat more protein and
less carbohydrates. Eat a little more often as well, so that
the blood sugar remains more stable without the ups and downs.
So that would mean eat 4 to 6 times a day.
Now go to your cupboard and take out a few packaged goods. Take
a good look at the carbohydrate to protein ratio per serving.
Lets start off with some cookies: Carbohydrates 17g, Protein
2g, (This was a Health Food Store Cookie, check yours! Carbs
are usually much higher.) Penne Pasta: Carbohydrates 41g, Protein
7g. Oatmeal: Carbohydrates 27g, Protein 6g. Ouch! Not enough
protein in any of these to counter balance the carbohydrates.
Do you get the picture yet? For weight loss most of us need to
cut back on the high carbohydrate foods, but not cut carbohydrates
out completely
Check the Glycemic Index
For an in depth discussion of how foods raise
blood sugar. Search for "Glycemic Index" on the internet
and note the carbohydrates that burn slowly - these will be low
on the glycemic index. So you want to emphasize the carbohydrates
that have the lower numbers and stay away from the high glycemic
index foods.
Other Suggestions
Other good things to do for balance are - drink 1 quart of water
for every 50 lbs. of weight.
Eat plenty of vegetables. You should have 7 to 9 servings of vegetables
and fruit a day. 1/2 cup servings, so this equals nearly one
quart of vegies and fruits at the higher range.
They provide the bulk that we need to avoid constipation and
are the primary source of minerals and vitamins we need every
day. Limit, but do not cut out root vegetables as these are more
starchy, containing more carbohydrates. Examples: carrots, potatoes,
sweet potatoes, yams and beets.
Eat some fruit every day. Leave fruit juice out of you diet except
for the rare occasion.
Eat raw foods everyday, Eat freshly made,
not pre-packaged foods. Drop white flour products, refined products
and sugar from your daily diet - make them a rare treat for special
occasions.
Add to your regime digestive enzymes with
each meal. By putting cooked, microwaved, and processed foods
(foods with no live enzymes left) into the body it is then forced
to draw on its own account of enzymes, metabolic and digestive,
to do the job.
Eventually we deplete our account and the
body has to completely rely on itself, pulling from the enzyme
and immune system to digest food instead of rebuilding the body
and fighting illness. When you cannot digest your food well,
you can end up adding on the pounds.
Start Making Changes Today!
What I have stated is not specific for each person. However,
I believe your body's blood sugars can be imbalanced and that
the over consumption of carbohydrates is the leading cause of
obesity in the United States. It is time to do something about
this.
Make healthy choices! Lower your carbohydrate consumption for
healthy weight loss. Reach for some complex carbohydrates. Do
not cut carbohydrates out completely, however a lower carbohydrate
diet may be what you need for weight loss.
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Revised 2008
As a Health professional, Jeannie Crabtree C.Ac. shares secrets
about what to do about health challenges today. Solutions, Tips,
Research and Nutrition discussed in the Newsletter Healthy Living.
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