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Sunday, 21 December 2008 |
Do you love fresh soft hot dinner rolls? Yes, we love refined carbohydrates, but do they love us? What is a carbohydrate anyway? Plants create carbohydrates by photosynthesis and use this energy source to support the growth of the plant. A plant seed, the plant itself and the fruit from the plant are rich sources of “carbs.” In our diet, these energy sources come from plants in the form of sugars like sucrose (from sugar cane or beets), fructose (from fruits) and chains of sugars stuck together like those found in potatoes, rice, grains, and beans. The value of the carbohydrate is measured by the company it keeps. Just like there are good and bad fats, there are “good” carbohydrates and “bad” carbohydrates.
“Bad” Carbohydrates- are those that have little or no nutritional value and carry a high glycemic load, resulting in quick and intense glucose spikes. These foods do not belong in a healthful diet.
Anything containing High Fructose Corn Syrup, Corn Syrup or Added Fructose: Carbonated beverages, Juices, Power drinks, Jellies, Sugar Candies, etc.
Anything that is composed mostly of white flour: Pastas, Breads, Cakes, cookies, etc. fondy called glue.
Anything that is composed mostly of white sugar: You know this already!
Potatoes: Processed potatoes (fried, mashed, etc.) have a very high glycemic load.
Highly processed foods: white rice, sugared cereals, boxed and packaged mixes, etc.
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Sunday, 21 December 2008 |
Do you love fresh soft hot dinner rolls? Yes, we love refined carbohydrates, but do they love us? What is a carbohydrate anyway? Plants create carbohydrates by photosynthesis and use this energy source to support the growth of the plant. A plant seed, the plant itself and the fruit from the plant are rich sources of “carbs.” In our diet, these energy sources come from plants in the form of sugars like sucrose (from sugar cane or beets), fructose (from fruits) and chains of sugars stuck together like those found in potatoes, rice, grains, and beans. The value of the carbohydrate is measured by the company it keeps. Just like there are good and bad fats, there are “good” carbohydrates and “bad” carbohydrates.
“Bad” Carbohydrates- are those that have little or no nutritional value and carry a high glycemic load, resulting in quick and intense glucose spikes. These foods do not belong in a healthful diet.
L Anything containing High Fructose Corn Syrup, Corn Syrup or Added Fructose: Carbonated beverages, Juices, Power drinks, Jellies, Sugar Candies, etc.
L Anything that is composed mostly of white flour: Pastas, Breads, Cakes, cookies, etc. fondy called glue.
L Anything that is composed mostly of white sugar: You know this already!
L Potatoes: Processed potatoes (fried, mashed, etc.) have a very high glycemic load.
L Highly processed foods: white rice, sugared cereals, boxed and packaged mixes, etc.
“Good” Carbohydrates- are nutrient dense and high in fiber resulting in a gradual healthy glucose increase. These foods should be eaten daily. If you have diabetes and require insulin these good carbohydrates should be measured.
J Vegetables: Carbohydrates found in vegetables are the most nutrient dense of all. You can enjoy most fresh vegetables without reservation.
J Fruits: Fresh fruits are also nutrient dense “carbs” but have natural fructose in them so must be limited. 3 servings per day is a good place to start. Fresh is best. Frozen is second and canned (in own juices-and rinsed) should be limited. The more processing, the less healthful. A serving is ½ cup canned, 1 cup cubed fresh or 1 small whole
J Beans are the seed of the plant. They are rich in carbohydrates, protein, soluble fiber and minerals. 1 cup of cooked beans provides 30 grams of carbohydrate.
J Whole Grains: The bran and fiber in whole grains make it more difficult for digestive enzymes to break down the carbohydrates into glucose. The result is a slower, lower rise in blood sugar and insulin levels.
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Sunday, 21 December 2008 |
Do you love fresh soft hot dinner rolls? Yes, we love refined carbohydrates, but do they love us? What is a carbohydrate anyway? Plants create carbohydrates by photosynthesis and use this energy source to support the growth of the plant. A plant seed, the plant itself and the fruit from the plant are rich sources of “carbs.” In our diet, these energy sources come from plants in the form of sugars like sucrose (from sugar cane or beets), fructose (from fruits) and chains of sugars stuck together like those found in potatoes, rice, grains, and beans. The value of the carbohydrate is measured by the company it keeps. Just like there are good and bad fats, there are “good” carbohydrates and “bad” carbohydrates.
“Bad” Carbohydrates- are those that have little or no nutritional value and carry a high glycemic load, resulting in quick and intense glucose spikes. These foods do not belong in a healthful diet.
L Anything containing High Fructose Corn Syrup, Corn Syrup or Added Fructose: Carbonated beverages, Juices, Power drinks, Jellies, Sugar Candies, etc.
L Anything that is composed mostly of white flour: Pastas, Breads, Cakes, cookies, etc. fondy called glue.
L Anything that is composed mostly of white sugar: You know this already!
L Potatoes: Processed potatoes (fried, mashed, etc.) have a very high glycemic load.
L Highly processed foods: white rice, sugared cereals, boxed and packaged mixes, etc.
“Good” Carbohydrates- are nutrient dense and high in fiber resulting in a gradual healthy glucose increase. These foods should be eaten daily. If you have diabetes and require insulin these good carbohydrates should be measured.
J Vegetables: Carbohydrates found in vegetables are the most nutrient dense of all. You can enjoy most fresh vegetables without reservation.
J Fruits: Fresh fruits are also nutrient dense “carbs” but have natural fructose in them so must be limited. 3 servings per day is a good place to start. Fresh is best. Frozen is second and canned (in own juices-and rinsed) should be limited. The more processing, the less healthful. A serving is ½ cup canned, 1 cup cubed fresh or 1 small whole
J Beans are the seed of the plant. They are rich in carbohydrates, protein, soluble fiber and minerals. 1 cup of cooked beans provides 30 grams of carbohydrate.
J Whole Grains: The bran and fiber in whole grains make it more difficult for digestive enzymes to break down the carbohydrates into glucose. The result is a slower, lower rise in blood sugar and insulin levels.
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Saturday, 29 December 2007 |
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Recent research suggests that a diet high in refined carbohydrates, trans-fat, animal fats and animal protein reduces fertility. Diets which include whole grains, fruits and veggies, and plant fats increase fertility.
Once again we find out that Veggies are Sexy! |
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Thursday, 20 December 2007 |
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Have you seen the term “ORAC” on any packages lately? It stands for Oxygen Radical Absorbance Capacity. This is a measure of a food’s antioxidant activity.
The development of chronic diseases such has heart disease, diabetes, cancers, Alzheimer’s and Parkinson’s has been theorized to be caused by oxidative stress. Antioxidants reduce oxidative stress.
Include foods in your diet on a daily basis that have a high ORAC value. Some of the highest are: apples with skin, artichokes, dark chocolate, black beans, dark red kidney beans, blueberries, cranberries, ginger root, fresh marjoram, almonds, hazelnuts, pecans, walnuts, fresh oregano and peppermint.
There are many more high antioxidant foods. For the most part, choose a wide variety of fruits, veggies and fresh herbs and spices to fight disease.
Eat Veggies! Stay Healthy! |
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Glenna's Blog 
