Dr Whitaker speaks about who to burn fat for losing more weight. Learn to manage blood sugar on Dr. Julian Whitaker’s mini fast and exercise program. It rapidly exhausts stored carbohydrates and kick starts the fat burning process….
Slow release foods means Low Glycaemic Index. Introduce slow release foods in your diet for better results.
These foods are digested and absorbed more slowly and allow glucose to be released slowly and steadily into the bloodstream. The demand on insulin production is therefore less resulting in the following health benefits:
° Sustained energy
° Enhanced health & well being also improved immunity
° Less demand on insulin therefore great for those with diabetes
° Feelings of satiety – fuller for longer
° Promotes fat loss
° Less cravings (Easier to turn down that afternoon chocolate!)
° Better mental performance
A few examples of slow release foods:
Sweet potato, Durum Pasta (Cooked aldente), Oat bran & Certain Oats, Kellogg’s hi fiber bran Pearled Barley, Mealies, Soya, All legumes– dried & canned, (peas, baked beans, lentils, pea Dahl…), Seed loaf bread, Pro-vita
Fast release carbohydrates have High Glycaemic Index. Fast release carbohydrates are not good for health cause of the quick impression of hunger. These foods are digested and absorbed quickly. This produces a rapid rise in blood glucose levels. This promotes the over production of insulin (a storage hormone). Consistently high insulin levels (hyperinsulineamia) are implicated in many of the diseases of lifestyle – high blood pressure, heart disease, obesity, high cholesterol, adult onset diabetes, high triglycerides.
Energy slumps or ‘lows’
High insulin levels
Lowered satiety – hungry faster
Poor mental performance
Cravings for sweet or starchy foods
NOTE: Fast release carbohydrates are ideal for athletes or in small amounts for any one experiencing hypoglycaemia.
A few examples of fast release carbohydrates to avoid:
Refined cereals (Cornflakes, Rice crispies ect…), Sweets, Commercial Honey, White & brown bread, Mealiemeal, 2- Minute noodles, Rice cakes, Snack bread, instant oats, Pastries, Muffins, Cakes, Biscuits
Step 1 of putting together your healthy meals : Slow release carbohydrates. The fuel of choice: Carbohydrates!
All three macro nutrients i.e. carbohydrate, protein and fat play an important role in the human body as well as for peak physical performance. Carbohydrates are important as they provide not only vital nutrients such as the B vitamins, but they are filling and provide fiber.
Carbohydrates form a very large food group with many different food types. All the following are slow release carbohydrate: breads, cereals, pasta, rice, potatoes, sweets, chocolates, cool drinks, vegetables, fruits etc…
People mistakenly leave these foods out as they believe them to be ‘fattening’ when the truth is quite the opposite – choosing the correct carbohydrate can actually assist with weight loss and keep you energetic! All carbohydrates are digested and produce blood glucose (blood sugar) which in turns fuels us and gives us energy. Balancing blood glucose levels is an effective strategy.
Carbohydrates are the chief source of energy for all body functions and muscular exertion. They are necessary for the digestion and assimilation of other foods. They help regulate protein and fat metabolism, and fats require carbohydrates to be broken down in the liver.
Carbohydrates are carbon, hydrogen, and oxygen molecules arranged structurally in the form of rings. Simple carbohydrates like glucose, fructose (fruit sugar), and galactose (milk sugar) are composed of one single ring and are called monosaccharides.
Sucrose from sugar cane and sugar beets, maltose (which is a component of grains), and lactose (in milk) are composed of two rings linked together and are called disaccharides. The two rings in sucrose are made up of glucose plus fructose; maltose is glucose plus glucose; and lactose is glucose plus galactose. When individuals are said to be lactose- intolerant, it means that they lack the enzyme necessary to break the disaccharide links into a monosaccharide, an action necessary for further metabolism. Fiber is a carbohydrate but consists of very large molecules that are resistant to enzymatic action.