FACTS ABOUT CARBOHYDRATES:
Research shows that as many as 75% of overweight people and 40% of normal-weight people suffer from a biological imbalance involving insulin. If you can firmly grasp the concepts that: 1) excessive carbohydrates increase blood levels of insulin; 2) insulin is a storage hormone, that converts those carbohydrates into stored body fat; and 3) the only way to control insulin is through controlling your carbohydrate diet, then you can start to understand why your struggle started in the first place.
Many people produce so much insulin that their bodies are unable to absorb it all. As a result they wind up with an excess of insulin in their bloodstream. This imbalance leads to a cycle in which they experience overpowering cravings for a carbohydrate diet such as breads, pastas, snack foods and cakes. When they eat carbohydrates, the body releases even more insulin. The result is constant hunger pangs intense and recurrent cravings for excess carbohydrates, easy weight gain, and difficulty losing weight.
You can see for the first time in your overweight life that obesity in not primarily (or even secondary) a matter of calorie counting OR cutting fat out of your diet. It is not merely a matter of self-control. And for most people, it is not even a matter of genetics, thyroid, brown fat, or allergies. It is a matter of eating the right amount of the right food at the right time.
Insulin's job is to remove excess glucose from the bloodstream as fast as possible, which simply means, these excess carbohydrates get stored in your body as fat. It is now known that insulin also tells the body not to burn any stored fat. So there is a compound effect from excess carbohydrates-carbohydrates get converted to new fat, and the old fat doesn't get metabolized ( burned).
We need to understand that moderately decreasing our carbohydrate intake can do a lot of good. Weight loss, more energy, lower cholesterol and triglyceride levels can all happen. The problem with carbohydrates usually occurs only when we overdo it. The secret to permanent weight loss is to encourage the body to keep blood sugar levels low, thereby suppressing the secretion of insulin (The Fat Storage Hormone) and increasing the secretion of glucagon (The Fat Burning Hormone).
It is common knowledge in both the research and clinical worlds that a balanced diet will essentially shut down an excessive production of insulin, and allow glucagon full access to your vast store of energy. Thus, permanent weight loss involves balancing your carbohydrate diet by using the macronutrients called protein, fat, and carbohydrates (which includes fiber) to stimulate the release of glucagon. Unfortunately, this knowledge is just now, being researched in North America.
When you consume even a few carbohydrates, like a candy bar, your blood insulin concentration is increased up to 10-fold within a few minutes. In the textbook of Medical Physiology: Page 977, it states that insulin levels will reach 10-25 times above normal to get rid of excess glucose (sugar), and continues to stay elevated even 2-3 hours after the carbohydrates are eaten. Insulin's job is to remove the resulting excess glucose from the bloodstream as fast as possible, which simply means these excess carbohydrates get stored as fat.
High levels of insulin may block glucagon from operating effectively within the body. Glucagon's primary function is to unlock stored body fat, enabling the body to burn that stored fat, for energy. If there is too much insulin in the body, glucagon is essentially blocked from unlocking the fat, and the body is denied its ability to use the fat banks it·s been saving. Excess carbohydrate consumption locks the doors to stored fat! This results in more and more fat accumulating in the body; none of it ever being made available for conversion to muscle energy.
Remember - when insulin levels are high, fewer calories are burned and more calories are transformed to fat. Conversely, when insulin levels are low, more calories are burned, fewer calories turn into fat, and body weight tends to decrease. Body fat can't be burned when the body is busy converting excess carbohydrates into more body fat. Losing excess fat is a matter of controlling blood sugars and your carbohydrate diet. By controlling blood sugars, you control the storage of fat. The equation is simple:
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AN EXCESSIVE CARBOHYDRATE DIET = FAT TISSUE THAT'S IT! THAT'S THE BOTTOM LINE
The glycemic index is another system that rates how quickly certain foods increase blood sugar levels, and how quickly the body responds by bringing levels back to normal. The lower the glycemic index, the slower blood sugar will rise. Using the glycemic index can be very helpful when choosing what carbohydrates to eat, to maximize the fat burning process. Research indicates a faster fat loss, using low or medium glycemic index carbohydrates. Foods with a lower glycemic index usually contain more proteins, fats, and fibers.
UNDERSTANDING CARBOHYDRATE DIET AND WEIGHT LOSS
Normal blood glucose concentration is about one gram per litre - just one part per thousand (a gram is approximately one-fifth of a teaspoon and a litre is a little more than a quart). Adults have about five litres of blood, so we have five grams of glucose in our bloodstream. The body uses insulin to tightly control blood sugar levels - approximately 70-90 milligrams per deciliter. This equals less than 1 teaspoon of sugar for your entire bloodstream.
CARBOHYDRATE-TO-SUGAR CONVERSION CHART
5 GRAMS OF CARBOHYDRATES = 1 TEASPOON OF SUGAR
Top 20 Sources of Carbohydrates in the North American Diet:
· Cold breakfast cereal
· Orange juice
· White rice
· Fruit punch
|· White bread
· Dark bread
· Skim milk
· Table sugar
· Cranberry juice
· French fries
YOU CAN SLOW DOWN CARBOHYDRATES FROM GETTING INTO THE BLOODSTREAM TOO QUICKLY BY CONSUMING:
- Fats - prolong digestion by slowing down the rate at which carbohydrates break down to glucose and enter the bloodstream
- Fiber - helps to reduce the amount of insulin released by the pancreas, by slowing the breakdown of carbohydrates, which are transformed into glucose, before entering the bloodstream
- Protein - helps to balance blood sugar levels by slowing down carbohydrates from entering the bloodstream too quickly
- It is really simple math - when you start eating more fiber, essential fats, and quality protein with each meal, you will be eating fewer carbohydrates.
INSULIN PROMOTES FAT STORAGE
It is important to remember that insulin and glucagon are complete opposites, but paired hormones. This means that when the level of insulin is elevated, the level of glucagon is lowered. Conversely, when the level of insulin is lowered, the level of glucagon is elevated. So, when you stimulate insulin release by eating excessive carbohydrates in a meal, you are also lowering the level of your fat burning hormone, glucagon, at the same time. This is precisely the wrong hormonal response if you want to burn body fat.
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Do you need help? Just ask, as a Chartered Herbalist, I specialize in helping people achieve their overall wellness goals. I can help put you on the road to achieving good health and a sense of well-being. I'm here to answer any questions you have and to help you choose the best products.
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