Reclaim Your Health By Changing Your Diet
Have we gone high-carb, low-carb, no-carb and slow-carb crazy? Just as many dieters think they have finally found a quick, efficient weight loss diet that works, a newly released study suggests different.
There has been impressive results from doing very low-carb diets, but many people get burned out and regain the weight. Weeks later they will have found a new low-carb diet that they are sure is going to work this time.
We are going out of our way to avoid not eating refined carbohydrates and process foods. The old adages of, everything in moderation, and filling our plate half-full of good old fruits and vegetables is still holding true.
Carbohydrates have gained a bad reputation because of the overly refined and processed foods that they are made with. This refining and processing strips their natural nutrients and fibers to make them more consumer friendly, such as cakes and buns.
Almost all plant foods fall into the carbs category. Vegetables like broccoli, asparagus, spinach, chard, kale, cabbage, bok choy, and more, are referred to as slow-carbs because they are low-glycemic. Slow-carbs don’t spike your blood sugar or insulin and are loaded with nutrients, fiber, and amazing molecules called phytochemicals.
The starchy vegetables you do have to be careful with because they are high-glycemic. Vegetables like potatoes, corn, and root vegetables, such as rutabagas, parsnips, and turnips are probably not a good idea to eat a lot of at once. You also want to avoid hybridized or genetically modified (GMO) fruits and vegetables. Eat very original foods and think about how far it went from farm to fork. If it took a lot of processing steps, that is not good.
"Ideally, about 75% of your carb intake should come from non-starchy veggies plus low-glycemic fruits" says New York Times best selling author Mark Hyman, MD.
Unfortunately, most people are not eating plant foods. They are eating foods with refined carbohydrates like high fructose corn syrup, and white flour. Refined carbohydrates are rapidly absorbed into the bloodstream, causing risky spikes in blood sugar and insulin levels. Our body then efficiently turns the refined carbs into belly fat. This leaves us hungry and craving more carbs.
"Carbs are the essential and the preferred fuel for the brain, central nervous system and muscles" says founder of New Era Nutrition Saul Katz.
Carbs are converted by the body to glucose, which shows up as blood sugar. It is the rate at which the body converts carbs into glucose that is key. The lower and slower the better.
It can be daunting to transition from eating processed foods, but once you start your body will build a craving for whole foods. Initially it does take more time reading ingredients labels, buying produce and cooking more. But in the long run, by changing your diet, you will be reclaiming your health.