Eating for Optimum Health

We would be a healthier society if we were to reduce our intake of carbohydrates. Refined carbohydrates, like white bread, pasta, and most breakfast cereals are a huge part of our diet. These are useless foods that add nothing in the way of nutrition, but may only be harmful to our bodies. Unrefined foods like whole grains and potatoes offer more nutrients but they can still have their drawbacks as well.

Carbohydrates are broken down into sugar through digestion. This sugar is called glucose. Glucose is needed to supply energy to our cells and our brains. Once glucose enters our blood streams, the pancreas is “signaled” to release a hormone called insulin. Insulin’s main job is to lower the blood glucose levels by stimulating cells to take this glucose. Insulin is also a fat storing hormone.

When you over consume carbohydrates the pancreas responds by dumping large amounts of insulin into the blood stream. This process can go on throughout the day, for weeks on end, and year after year. Overtime our bodies’ ability to deal with this constant bombardment of glucose weakens, our cells become overloaded with sugar and they will eventually shut down, not allowing any more sugar to enter. Now the pancreas will secrete more insulin to take care of this glucose (now you have too much insulin in your blood steam). Since the cells will not receive this glucose, this sugar will be now stored as fat. When your fat stores are full, sugar will remain in your blood stream doing its damage to your organs, eyes, and circulatory system. This is how you get type 2 diabetes.

As you can see controlling your carbohydrate intake, particularly the starchy variety can drastically reduce your risk of having type 2 diabetes. Other factors such as lack of exercise, smoking and stress can further exacerbate this condition. Making simple life style changes can eliminate this very preventable disease.

The question is then should I completely eliminate all carbohydrates from my diet? Well, for some the no “carb” diets are life savers, others may want to try a low “carb” diet but fear they will have to exist on eggs, ham, butter, and pork rinds.

This does not have to be the case at all. Low “carb” eating should include plenty of non-starchy vegetables with a protein source at each meal.

For example

• Chicken breast with broccoli and a dinner salad.
• Salmon with asparagus and a salad.
• Lean beef patty or steak with green beans and a ½ cup of berries.

The above examples are very low in “carbs” and relatively low in fat. The vegetables are low glycemic and high in fiber so your blood sugar levels will remain stable. You are also getting all the disease fighting properties found in “veggies”. So watch those “carbs”, your body will thank you, and you may even live longer.