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First Understand Sugar
The glycemic index has been getting lots of attention lately which is a good thing. It is basically all about sugar and insulin in your blood.
Simply put, too much insulin makes you fat and can also lead to diabetes or insulin resistance (if you have too much insulin it means you have too much sugar in your blood).
The way to have too much insulin in your blood is by eating too much food at one meal OR by eating foods that rank HIGH on the glycemic index like cake, candy, chocolate, desserts, sodas etc. Those are the absolute worst because the simple sugars from those foods enter the bloodstream fast which makes your body release LOTS of insulin. (*** Note - I don't believe that the index is perfect but the general idea is what's important)
The best way to keep insulin in check so you don't gain weight is to eat foods like chicken, meat, fish, rice, pasta, potatoes, cheese, whole grain breads, oats and oatmeal, non-instant hot cereals, nuts, seeds, legumes, soups, sugar-free baked goods, popcorn, fruits and vegetables etc... And to drink water, milk, tea etc... Make sure that these foods are normal, natural everyday foods you'd find in the produce section. No specialty foods needed.
Also, exercise is an apt way to keep the insulin levels down and in check 24 hours per day. Aside from the right foods above, there is nothing like it. It's that powerful.
Just remember this:
- You need insulin in your blood but TOO MUCH makes you fat.
- The way to get too much is by eating sugary foods or by eating too much (even healthy foods) at one meal.
- To avoid this eat a normal amount at each meal and eat foods that have no or low sugar (read labels carefully).
- Consistent exercise is fantastic at keeping your blood insulin levels in check and at good healthy normal levels.
Understand this first and you'll be more able to evaluate diets and all types of foods. More in the next chapters.
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