2 Things About Carbs & Weight Release

nutIf weight release is on your mind here are a few powerful things to know about carbohydrates:

1. If you want to weigh less, choose unrefined carbohydrates

Carbs that are refined/processed (made in a factory) jack your blood sugar and insulin way up high then drop it low. When your blood sugar is riding this roller coaster you end up feeling hungry all the time and craving even more processed carbs.

Whole food carbs are hefty and take longer to digest so they don’t affect your body in such a dramatic way. The more “real food” carbohydrates you choose the easier it is for your body to release fat. Think fresh fruits, vegetables, whole grains, beans, seeds and nuts. An extra added bonus is that your cravings decrease too!

2. If you want to weigh less, pair your carbs with protein and/or fat

When eating a carbohydrate, have some fat and/or protein too. Think banana and peanut butter or pear and smoked mozzarella. Fats and protein slow down your digestion. This means your blood sugar and insulin are not on a roller coaster so you have more energy, you feel less hungry, you feel more sane and your body can burn fat.

This is NOT about good food/bad food.  This is about biology.

Making these changes will give you more energy, less mood swings, looser pants, and full satisfaction. These are delicious, filling foods; they will not lead to feeling deprived and hungry like we used to feel when we were dieting. This is powerful knowledge.

What hearty carbohydrates are you enjoying these days?

Are All Calories the Same? Not Anymore…

mmmmRecently a team at Harvard conducted some telling research and found that foods with a high glycemic index [raises blood sugar level significantly – think sugar, white flour, white potatoes, etc.] trigger the “addiction center” in our brain.

Researchers gave 12 overweight men a low sugar/low glycemic index (37 percent) milkshake, and four hours later, measured brain activity, blood sugar and hunger.

Days later, they had them back for another milkshake. This time the “trick” milkshakes tasted exactly the same but were high sugar/high glycemic index (84 percent). They had exactly the same amount of calories, protein, fat and carbohydrate as the first shakes – only the sugar content had changed. The participants didn’t know there was a difference.

Four hours later, the researchers measured the brain activity, blood sugar and hunger level of each man. Without exception, they all had the same response.

The high sugar milkshake caused:

  • a spike in their blood sugar
  • an increase in their cravings
  • and the addiction centers in their brains lit up like a Christmas tree!

Processed sweet foods act much like a drug for us. This is important to know since our food has gotten increasingly sweeter over the last forty years. Did you know that…

  • In 1800 Americans ate 10 pounds of sugar a year on average. Today we eat 140 pounds a year.
  • Sugar is often hidden. One serving of Prego tomato sauce has more sugar than a serving of Oreos.
  • Some yogurt has more sugar than a can of Dr. Pepper.
  • The average American eats 133 pounds of white or wheat flour, which raises blood sugar more than table sugar.
  • Foods like pizza, chocolate, ice cream and French fries were found to be the most addictive.

Hyper-processed, artificially-“tasty”, hyper-sweet industrial foods are hijacking our brain chemistry, our taste buds and often – our health.

The good news is that it’s quite simple to take back lost ground.

Here are a few ideas:

• Begin to replace the processed foods you normally buy with real food – a few at a time, over time.
• Find an easy, whole food recipe website you like and try one new recipe a week.
• Intentionally allow your taste buds to awaken to the beauty of natural foods.
• Join a Community Supported Agriculture (CSA) and begin to eat according to the seasons.

CONDUCT AN EXPERIMENT OF YOUR OWN: Devote a season to eating simple, natural food. Be curious and note what you observe over that period of time.

And PLEASE let us know what you discover!

To read more about the research, CLICK HERE.