It is the most readily available fuel source. Easy in and easy to burn. Throughout history it has kept the human race from starving to death. It provides us with serotonin regulation, anaerobic power, and is the number one source of muscle refuel after intense exercise. So what's the problem?
Like everything else in the American diet. We consume too much and the lowest quality, cheapest forms we can. It replaces our fiber and our protein and our essential fats. We think because it's fat free that it can't make us fat. To the contrary...
We only need so much. Simple sugar is broken down swiftly and if left unchecked, the blood sugar spike would kill us...fortunately we have a protective organ known as the pancreas. This poor, over worked tiny little thing keeps us from going blind and getting gangrene... all day long.
High glycemic index foods are items when eaten alone (chips, candy, crackers, popcorn) result in a very high blood sugar level which signal the pancreas to produce insulin that binds the sugar and discards it. Anything that is not used for energy is stored in the muscles. If the muscles don't need it (read: you haven't exercised) it gets stored as FAT. Yes, FAT. (Eating high glycemic foods at night? Double whammy and guaranteed storage where you don't want it)
If you are interested in safeguarding your health (diabetes is on the rise and it will kill you), losing some weight, and feeling better, start by avoiding high GI meals and snacks by:
1. Eating protein and fiber at each meal. That way, if you have some crackers or dessert, it won't be broken down so fast!
2. Snacks should also be high in protein, fiber, and healthy fats. Avocado, a small amount of cheese, a handful of nuts, cottage cheese, or veggies with hummus will satisfy you longer and contribute to a higher thermostat to boot. You won't overeat at your next meal and you won't crave sugar so much.
3. Exercise and eat your high glycemic foods immediately after your workout along with some protein to rebuild and refuel your muscles.
4. Ask yourself did God make it, or did a machine? Processed foods have little to no health benefits and if you had to open a package to eat it, it's going straight to your belly fat...picture it that way!
Ok, troops, start preparing in advance by getting rid of all the junk in your pantries (your kids don't need it either and it becomes a "treat" again if it isn't always around) and have your healthy options in the fridge and ready to go.
Microwave popcorn is a death wish...throw it out!
Yes, I have spend the better part of my life telling folks what they don't want to hear...sorry!
Not sure what Glycemic Index is or what foods are high? A quick google search will yield tons of information all saying the same thing. Lots of websites are devoted to assigning GI ratings to foods you eat. The lower the number the better.
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