| Similar to a drug, the food we eat daily can
dramatically affect the way we feel, look and act. Making the wrong food
choices and eating the wrong combinations can alter the body’s promotion
of the hormone insulin. A significant swing in insulin due to an
unbalanced meal can lead to fatigue, poor endurance, fogginess,
irritability, weight gain, hypoglycemic states (low blood sugar) and
even type 2 diabetes. In short, uncontrolled insulin levels due to poor
food choices have a negative impact on overall health.
Most North Americans derive approximately 60% of their daily calories
from carbohydrates. Not only is this
percentage too high, but a majority of the carbohydrates being consumed
today are refined and processed products such as white bread, pasta,
muffins, cookies and cakes. Similar to white sugar, white flour products
enter the blood stream far too quickly, triggering an excess secretion
of insulin from the pancreas. In short, excess insulin causes excess
fat. Consider the following scenarios:
Scenario 1
You eat a piece of white bread or a plate of spaghetti for dinner. Most
likely, the grains you have chosen are refined, ranking high on the
glycemic index (check the label for words such as refined, processed,
white, etc.). The refined grain no longer contains the precious fiber
that would normally slow its entry into your bloodstream. Thus, the
piece of white bread or plate of pasta is broken down into the sugar,
glucose, and enters the bloodstream at a rushing speed. Due to the speed
of entry into the blood stream, the pancreas secretes the hormone
insulin to facilitate the uptake of glucose, the fuel that runs the
body, from the bloodstream into the cells. Unfortunately, a majority of
us are sensitive to refined floury products and tend to over-secrete
insulin to deal with the sugar. An over-secretion of insulin results in
weight gain and feelings of hypoglycemia (low blood sugar) such as
fatigue, moodiness and an inability to focus. In order to rid ourselves
of these uncomfortable feelings, it is likely that we will search for
the next coffee, muffin or cookie, starting the vicious cycle again.
Scenario 2
Instead of eating white, refined floury products, you decide to eat a
fiber-filled carbohydrate such as a salad or whole grains such as oat,
flax, multigrain or kamut bread. The carbohydrate is broken down into
glucose and enters the bloodstream at a slower speed due to its higher
fiber content. In other words, vegetables, whole grains and legumes have
a lower rating on the glycemic index. An appropriate amount of insulin
is secreted to deal with the glucose. Hypoglycemic feelings such as
fatigue do not occur and excess weight is not gained due to an over
secretion of insulin.
Protein is also a critical part of
every meal plan. Protein stimulates the release of glucagon, which has
the opposite effect of insulin. Glucagon sends a message to the body to
release stored up carbohydrates from the liver and to replenish blood
sugar in the brain.
Fat acts as a brake, slowing down the
entry of carbohydrates into the blood stream. In addition, essential
fats make food taste good and leave you feeling full.
Food principle 1: 40% carbohydrates
Food principle 2: 30% protein
Food principle 3: 30% fat |
