Posts Tagged ‘diet’

Glycemic Index & Picking the Right Carbs

GLYCEMIC INDEX & PICKING THE RIGHT CARBS

Don’t be afraid to eat carbs!! Carbs/Carbohydrates (more specifically, the glucose found in carbohydrates) are your brain’s primary source of fuel and your body’s energy supply during high intensity exercise. If you are trying to lower your body’s fat composition, focus on eating carbohydrates that have a low glycemic index, rather than severely cutting or completely eliminating carbohydrates from your diet.

What is glycemic index?

Glycemic index measures a carbohydrate food’s ability to raise blood glucose levels. When we consume carbohydrates, they get digested and influence our blood sugar levels. Some carbohydrates raise blood glucose levels a lot, while other carbohydrates affect blood glucose minimally.

How may the glycemic index help you lose fat?

By keeping blood glucose levels low, you can better manage your insulin response to food. Insulin is a powerful hormone that can deposit fat. Therefore if you are trying to lower your body’s fat composition, you want to keep it under control!

How can you lower the glycemic index of a food?

You can’t actually lower the glycemic index of a food, but there are other foods that can be paired with high glycemic index foods that will slow the release of glucose into the blood and help keep insulin levels under control. By pairing fat and/or fiber with a high glycemic index food, the glycemic index may be lowered. The addition of fat and/or fiber slows the speed at which food leaves your stomach. This therefore slows the release of glucose into the blood stream, keeping insulin levels under control.

What are some foods that have a low glycemic index?

– 100% stone ground whole wheat bread

– oatmeal, oat bran, barley

– sweet potato, yam

– corn, carrots, peas

– legumes, lentils

– most fruit (except bananas, pineapple, & melons just to name a few)

Bottom line…

Don’t completely eliminate carbohydrates from you diet! They are an important component to a healthy diet, proper brain function, and your performance during exercise.

Recipe Idea for Breakfast – Pasta and Eggs

Ingredients Needed:

  1. 4 cups of cooked pasta
  2. 2 tablespoons of cream cheese
  3. 1 cup of mixed veggie, cut small
  4. 1 cup canned garbanzo beans
  5. 1/4 cup chopped fresh parsley
  6. 1/4 cup grated parmesan
  7. 2 eggs

Directions:

  1. Bring a lightly oiled saute pan to medium-high heat and add the cooked pasta, stirring to heat through.  Add the cream cheese in small pieces, combine thoroughly, and remove from heat.
  2. Add veggies, beans, parsley, and parmesan; mix thoroughly.
  3. In a separate pan, cook the eggs as desired
  4. Divide the pasta concoction onto two plates.  Top with the cooked eggs.  Add salt and pepper to taste

Nutritional information per serving:

  • Energy – 560 calories
  • Fat – 16 grams
  • Sodium – 432 mg
  • Carbs – 78 grams
  • Fiber – 12 grams
  • Protein – 28 grams

Recipe taken from The Feed Zone Cookbook.  Great ideas!  Enjoy.

If I am using ingredients that weren’t around 100 years ago, does that make sense?

At Rec Sports & Fitness we don’t promote any one particular diet or lifestyle. This is to be used for information purposes only. After working in the sport and fitness industry for well over 20 years, I have seen a lot of diet information come out. I usually like to say to my clients and staff, “If it didn’t come out of the ground or have a heartbeat, don’t eat it.” The nice thing about this, is that even they are vegetarians, it can still work out. In recent years, the paleo diet has taken center stage. It follows closely the quote which was just mentioned.  Check out the links below for more information.

http://paleodietlifestyle.com/

http://www.robbwolf.com/2011/09/29/what-is-the-paleo-diet/

Please remember that I am not promoting any of the products sold on these websites.  These sites have good information.

Other great things to remember is that you don’t have to be 100% faithful to your diet.  Take a break, perhaps follow the classic 80/20 rule.

On another note, I recently had some clients go “wheat-free” because of the gluten which is found in wheat.  Remember that carbohydrates are good for you, they just could come in the form of fruits and vegetables and rice and quinoa.  You can also choose breads which have no gluten in them as well (also pasta).  Thanks to the manufacturers over the years for perfecting these wheat-free beauties.

That is it for now, will post more later. 🙂  Enjoy the day!