Insulin resistance is extremely common in the United States today, as is type-two diabetes. Yet both of these conditions can quite easily be avoided of one makes the right lifestyle choices. An important consideration here is the kind of snacks one eats. By eating low glycemic snacks one can keep one's energy levels up and also help maintain stable blood glucose levels.
There are many foods one can eat that fall into this category. Fresh fruits, nuts, whole grains, and vegetables are foods that can fall into the low GI range. It is by no means a restrictive way to eat, as many people suppose. As a culture we have become brainwashed thinking that the best and most convenient snacks are those cranked out by the large food conglomerates.
These kinds of foods are at best less-than ideal choices. They are often highly processed, with most of their nutritional value stripped away. They are also usually high-GI and therefore have a very negative impact on blood sugar. Products like cookies, cakes, grain bars, potato chips, and donuts are loaded with salt or sugar (or both) and do nothing for the body's nutritional needs.
Another problem with processed foods is the unhealthy fats they often contain. Many contain cheap vegetable oil, and many contain hydrogenated oil. Hydrogenated oil is one of the worst products one can eat, and should be avoided entirely. This is backed up by many studies. Most conclude that hydrogenated oils should never be consumed at all, such is it's deleterious effect on health.
One must be careful about certain fruits (like blueberries, for example), as they can be high in fructose. This is of course a sugar, and can boost one's blood glucose levels. That is not to say that they should not be consumed at all, on the contrary. They should however be consumed in relatively small quantities, or combined with other foods that will slow down their glucose elevating effect.
The two principle ingredients that will slow down a food's glucose-raising effect are fat and soluble fiber. Fats slow down the absorption of carbohydrates, and soluble fiber becomes a gel when inside the digestive tract which traps sugars and again, slows down their absorption. One should not be too concerned about eating high-fat foods, since it is not the fat itself that makes one fat.
Many people are mistakenly wary of high-fat foods. In fact, it is high-GI foods that are the primary cause of weight gain. High-GI foods are rapidly turned into glucose by the body which it then has to manage with the hormone insulin. Insulin will direct this glucose to be used as energy or stored as glycogen. However, the body's capacity to store glycogen is limited, so any remaining glucose is stored as fat.
Some high-fat foods make excellent low glycemic snacks. Avocados, nuts, cheese, and eggs all make tasty and convenient snacks that are a vastly superior alternative to the salty/sugary items most people consume. By making a commitment to eat only low-GI foods and drinks, one can be sure of maintaining steady blood sugar levels. This in turn will help to maintain steady energy levels as well as good health in general.
There are many foods one can eat that fall into this category. Fresh fruits, nuts, whole grains, and vegetables are foods that can fall into the low GI range. It is by no means a restrictive way to eat, as many people suppose. As a culture we have become brainwashed thinking that the best and most convenient snacks are those cranked out by the large food conglomerates.
These kinds of foods are at best less-than ideal choices. They are often highly processed, with most of their nutritional value stripped away. They are also usually high-GI and therefore have a very negative impact on blood sugar. Products like cookies, cakes, grain bars, potato chips, and donuts are loaded with salt or sugar (or both) and do nothing for the body's nutritional needs.
Another problem with processed foods is the unhealthy fats they often contain. Many contain cheap vegetable oil, and many contain hydrogenated oil. Hydrogenated oil is one of the worst products one can eat, and should be avoided entirely. This is backed up by many studies. Most conclude that hydrogenated oils should never be consumed at all, such is it's deleterious effect on health.
One must be careful about certain fruits (like blueberries, for example), as they can be high in fructose. This is of course a sugar, and can boost one's blood glucose levels. That is not to say that they should not be consumed at all, on the contrary. They should however be consumed in relatively small quantities, or combined with other foods that will slow down their glucose elevating effect.
The two principle ingredients that will slow down a food's glucose-raising effect are fat and soluble fiber. Fats slow down the absorption of carbohydrates, and soluble fiber becomes a gel when inside the digestive tract which traps sugars and again, slows down their absorption. One should not be too concerned about eating high-fat foods, since it is not the fat itself that makes one fat.
Many people are mistakenly wary of high-fat foods. In fact, it is high-GI foods that are the primary cause of weight gain. High-GI foods are rapidly turned into glucose by the body which it then has to manage with the hormone insulin. Insulin will direct this glucose to be used as energy or stored as glycogen. However, the body's capacity to store glycogen is limited, so any remaining glucose is stored as fat.
Some high-fat foods make excellent low glycemic snacks. Avocados, nuts, cheese, and eggs all make tasty and convenient snacks that are a vastly superior alternative to the salty/sugary items most people consume. By making a commitment to eat only low-GI foods and drinks, one can be sure of maintaining steady blood sugar levels. This in turn will help to maintain steady energy levels as well as good health in general.
About the Author:
You can enjoy the best low glycemic snacks by going to www.solo-gi.com today. Get more information on quotes and offers from professionals by visiting http://www.solo-gi.com now.
No comments:
Post a Comment