Don't Cut Carbs!

#weightloss #lowglycemic #carbohydrates #managehunger #maintainmetabolism #lowgidiet


Carbohydrates are not your enemy! What would you say if I told you, you can still eat carbs, lose weight, and prevent chronic disease by eating carbs?

 
 

Including complex carbohydrates in the diet is most important thing to maintain proper health and nutrition as it is the body's main energy food. It is much more difficult and less efficient for your body to burn protein or fat for energy.


According to Neacsu (2014), the best healthy carbohydrates (complex carbs) come from sources such as fresh fruits and vegetables, whole grains and beans (p. 40). These carbohydrates provide the body with energy, fiber, vitamins, minerals, and phytochemicals. A diet high in fruits and vegetables is especially beneficial to human health and can even reduce the risk of many serious health conditions.


The recommended daily allowance (RDA) for carbohydrates is 130 grams daily per adults and children. This figure is equivalent to 45-65% of a persons total caloric intake per day being sufficient to ensure the intake of essential nutrients. *The daily activities of athletes and competitors require higher amounts of carbohydrates to sustain their performance levels.


As with any amount of food or particular macronutrient, if you consume more calories than your body burns, you will gain weight. Proper diet, regular exercise and weight training (moderate to vigorous intensity 3-5 times a week) will enhance your ability to lose weight (the more lean muscle you have, the more calories your body burns at rest).


A low glycemic diet can help:

  1. Help stabilize blood sugar and metabolism

  2. Beneficial impact on stress and inflammation

  3. Fights hunger

  4. Promotes well-being, mental health and physical performance

Nutrient Dense, Lower Glycemic Index/Load Food Choices:

  • Buckwheat GI = 55 GL = 10.7 ( 1 cup)

  • Brown rice GI = 55 GL = 18 ( 1 cup)

  • Oatmeal GI = 58 GL = 11.7 ( 1 cup)

  • PopCorn GI =72 GL = 5.7 (air popped)

  • All Bran GI = 45 GL = 10 (1/2 cup)

  • Quinoa GI = 51 GL = 10.7 (1 cup)

  • Banana GI = 52 GL = 12.4 (1 large)

  • Broccoli GI = 15 GL = 1 ( 1 Cup cooked)

  • Carrot GI = 71 GL 7.5 (1/2 cup cooked)

  • Watermelon GI = 72 GL = 2 (100 g. serving)

  • Maple Syrup GI = 54 GL = 10 (2 Tablespoons)

*It is key to watch your fat consumption and choose healthy sources of fat, such as nuts, avocado, salmon, chia seeds, dark chocolate as well as moderately increase your protein intake. In a European study, the use of a high protein, low glycemic index diet, resulted in the improvement and maintenance of weight loss (Larson et al, 2010).


Justin & Ashley

 

References:


Brand-Miller, J., McMillan-Price, J., Steinbeck, K., & Caterson, I. (2009). Dietary glycemic index: health implications. Journal of the American College of Nutrition, 28(sup4), 446S-449S.


Larsen, T. M., Dalskov, S. M., van Baak, M., Jebb, S. A., Papadaki, A., Pfeiffer, A. F., ... & Stender, S. (2010). Diets with high or low protein content and glycemic index for weight-loss maintenance. New England Journal of Medicine, 363(22), 2102-2113.


Neacsu, N. A. (2014). Effects of carbohydrate consumption. Case study: carbohydrates in bread. Bulletin of the Transilvania University of Brasov. Economic Sciences. Series V, 7(2), 39.


Nguyen, JY, et al. “Adoption of a Plant-Based Diet by Patients with Recurrent Prostate Cancer.” Integrative Cancer Therapies., vol. 5, no. 3, 2 Aug. 2006, pp. 214–23 Accessed 18 Oct. 2016.

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