Low Carbohydrate Diet - The Connection Between High Carbohydrate Diet, Cancer and Weight
A recent analysis of several studies found that the greater intake of high glycemic index and high glycemic load foods (that is, all types of carbohydrates), the greater the risks of certain types of cancer
Every time you eat foods like pasta, rice, potatoes, table sugar, sodas, cereals, or even whole grain bread, it increases your blood sugar and insulin levels. The potential for obesity, insulin resistance and inflammation increases when you take these foods in quantities beyond those our bodies can use. Low Carbohydrate Diet - How Much Carbohydrates You Can HandleYour body weight, nutrient status and total daily activity all influence how well our body can handle these foods. When you eat high carbohydrate foods, the amount of carbohydrate it contains is either used immediately for energy or kept as fat, depending on those factors. That is the key point.If you're sitting at work eating donuts, chances are that most of your cereal breakfast is already circulating in your bloodstream looking for a home (more fat). If you're overweight it is worse, insulin, the hormone needed for glucose entry into the cells for energy, is less efficient and causes blood sugar to rise and remain high for longer. Exercise helps use extra blood sugar, but for those of us who sit at a desk most of the day or who get only a half hour jogging per day, that is not nearly enough exercise to use the excess blood sugar. In fact, it would take days of hard exercise to process the amount of carbohydrates consumed by much of the population. Due to our processed food diets, a reduced intake of nutrients like chromium, magnesium, alpha-lipoic acid and zinc, that help the body in carbohydrate metabolism, also contribute to insulin resistance and even a reduced ability to burn carbohydrates during exercise. There are patients that exercise intensely for 1 to 2 hours, five or six days a week and still don’t lose any weight. Once we can supply them with these essential nutrients, they often lose weight with less exercise.
Low Carbohydrate Diet - The Final Answer
The usual guideline is up to 20 to 30% of calories as carbohydrates. It is not very restrictive and is successful in most people. The best way to find how well your body is handling carbohydrates is a glucose and insulin test after eating a certain high carbohydrate food.
If one or both of these values are elevated, carbohydrate intake should be reduced. Taking the above nutrients also help many patients to increase their carbohydrate intake without negative side effects on their blood glucose, insulin levels and weight. A diet high in non starchy vegetables like kale and lettuce, high fiber legumes like beans and lentils, organic meats, and high quality fats will help you lose weight, burn fat and reduce your risk inflammatory conditions.
Remember to change your sweets, pasta and high sugary fruits for some extra servings of vegetables and know that you're making a big difference not only in your weight but in your total health.
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