You already know to avoid the typical "sugar suspects" like cookies and pastries when trying to lose weight. But avoiding other refined & starchy carbohydrates like rice, bread, potatoes and high glycemic fruits is just as important.
Regardless of whether you eat a piece of cake or a piece of fruit, your body breaks both forms of carbohydrates down into the same molecule >> glucose. This glucose is then converted into energy to be utilized right away, or stored away in your muscle and fat tissues.
NOT ALL CARBOHYDRATES ARE CREATED EQUAL.
Refined and starchy carbs (AKA "fast carbs") are broken down and released into the blood stream much more quickly >> spiking your blood sugar.
High fiber carbs, (AKA "slow carbs") are broken down more slowly >> stabilizing your blood sugar.
EXCESS BODY FAT STORAGE OCCURS WHEN YOU CONSUME TOO MANY REFINED & STARCHY CARBOHYDRATES THAT SPIKE YOUR BLOOD SUGAR.
When your blood sugar runs high from too many starchy carbs, your body sends out a signal (insulin) that says "I have energy ready to burn". Having available glucose in your bloodstream means that it doesn't ever need to burn the glucose that has been stored away as fat tissue.
A major key to achieving & maintaining a healthy weight is to avoid high blood sugar spikes so that you tap into your body's glucose stores and resist stashing away excess glucose as body fat.
- EXAMPLES OF FAST CARBS & SLOW CARBS -
Starchy & Fast Carbs
Broken down quickly, spike your blood sugar.
Potatoes & winter squash
Wheat, oats, corn & rice
Refined sweeteners
Juice, soda, sweetened beverages
Processed foods: chips, bread, wheat and corn tortillas, pasta, pastries, desserts, etc...
Complex & Slow Carbs
Contain more fiber, broken down slowly, do not spike your blood sugar.
Leafy greens
Raw, Sprouted Nuts & Seeds
Dark berries (limit to 1/2 cup)
Whole grains (limit to 1/2 cup)
Beans & legumes (limit to 1/2 cup)
When you enjoy slow carbs with quality proteins and dietary fats along with regular movement, your body will be able to keep your blood sugar balanced and focus on burning excess fat tissue. Yay!
- AVOID "SUGAR FREE" ALTERNATIVES -
Replacing sugar with artificial or low glycemic sweeteners is NOT the answer to curbing your sweet tooth & balancing your blood sugar.
These foods are made with refined & chemical ingredients that wreak havoc on your cells while promoting inflammation. They also trigger your brain to continue to crave sweets.
I recommend enjoying a small amount of raw honey or pure maple syrup as these are natural sugars that your body can recognize as REAL food. The ultimate goal is to rid your body of sugar cravings by enjoying a diet rich in a variety of nutrient dense whole foods. This will help you to maintain balanced energy, focus, mood and sleep while promoting over-all health and vitality!
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