If you’ve never heard of the glycemic index and glycemic load, then this article is going to forever change your relationship with the carbohydrate containing foods you eat… in a good way!
This impacts general health, weight management, and type 2 diabetes.
Before I get into it, I want you to understand that you don’t have to know the exact values to benefit from this. Just a basic understanding will most likely shift many of your daily food choices, and that can make all the difference.
I don’t know about you, but I need at least a little “why” before I’m willing to put any effort in.
Insulin is a master metabolic hormone whose main job is to keep our blood sugar levels in a safe range, but it does so much more. It also has a lot of say in whether we are burning fat or making fat... and whether we are breaking down cholesterol or producing it.
When we eat carbs, our blood sugar levels increase. An appropriate amount of insulin is released...
A basic understanding of the role insulin plays in the body will demystify and change your relationship with the foods you eat, especially sugar. Everyone knows they should eat fewer carbs and most have some idea about things like insulin, insulin resistance, and type 2 diabetes… yet there’s a disconnect.
While there is an amazingly elegant cascade of chemical and cellular reactions that allows insulin to do what it does, we will benefit much more from understanding what it does rather than how it does it.
I like to think of the body as a massive factory. The blood vessels are the hallways, the organs are departments, the cells are the rooms within the departments where all the real work gets done, and insulin are the workers responsible for managing the fuel supply. Insulin has several responsibilities, but for the sake of this discussion, we are going to focus on three of them.
Keep the glucose fuel at the right level in the hallways
Maintain a steady supply of...
Of all the foods that can inflict damage on your body, sugar - especially fructose - is one of the most dangerous. Soda is just one among the many food and beverage sources of fructose, the largest calorie source of Americans today. The sad fact is that the average American drinks more than 60 gallons of soft drinks each year.
Often in the form of high-fructose corn syrup, fructose is a potent pro-inflammatory agent that speeds up aging, leads to insulin resistance and obesity, and sets the stage for chronic disease, such as high cholesterol and triglyceride levels, high blood pressure, vitamin and mineral deficiencies, liver disease, cancer, arthritis, and gout.
It is recommended to keep your fructose consumption to less than 25 grams per day. If you have a condition related to insulin resistance, keep it below 15 grams. Through this infographic titled "Fructose Overload," discover common fructose foods and drinks you should avoid like the plague, along with stealth sources of this sweetener.
You probably don't know this, but fructose is hidden in many of the foods you eat every day....