NUTRITION CENTER
Here you will find tips, tricks and just some overall nutrition info!
2/20/19
Craving sugar
Do you crave sugar, specifically after a meal? Why?
Your body craves sugar for way more reasons that you just happen to like chocolate or pastries. Craving sugar is a physiological response to a rapid rise then fall of your blood sugar. Dr. Katie teaches blood sugar maintenance by encouraging patients to eat small, protein or fat containing meals every 2-3 hours. Simple carbohydrates like refined sugar and flour or even banana create a rapid rise then a fall of blood sugar when eaten alone and not paired with a protein or fat. Therefore, when you eat foods that greatly affect the blood sugar or have a high GI (glycemic index), you can assume that your insulin production will follow this course noted above. When insulin levels and blood sugar levels fall rapidly after insulin is released, hunger will set in and you will reach for more.
Proteins and fats help to stabilize blood sugar by breaking down more slowly than any carbohydrate and also, in turn, require less insulin release. By eating foods that are rich in fat or protein, you will eliminate the rise and fall of insulin in comparison to eating simple sugars. But lets be real; no one wants to eat NO CARBS! Carbs are delicious and are one of our favorite food groups! So how do you determine the right carbs for you?
If you eat a meal containing a healthy carb like a brown rice pasta or sweet potato and you find you are unsatisfied or starving in as little as a half hour after the meal, it is safe to assume your body is over-responding to sugar. Your body is used to producing a lot of insulin because you have some sort of resistance to it and that rapid rise and fall in insulin and sugar will create the environment where hunger is stimulated. These slow digesting carbs normally would not create this result but for a person who has abused the endocrine/insulin/blood sugar system, these rapid over-responses can make it difficult to consume any carbs at all without feeling like you’re starving! If this is the case, talk to your coach and rework your meal plan!
The proper combination of fats, proteins and carbs may be different for everyone. Just remember, balance the blood sugar and the rest will follow!
Craving sugar
Do you crave sugar, specifically after a meal? Why?
Your body craves sugar for way more reasons that you just happen to like chocolate or pastries. Craving sugar is a physiological response to a rapid rise then fall of your blood sugar. Dr. Katie teaches blood sugar maintenance by encouraging patients to eat small, protein or fat containing meals every 2-3 hours. Simple carbohydrates like refined sugar and flour or even banana create a rapid rise then a fall of blood sugar when eaten alone and not paired with a protein or fat. Therefore, when you eat foods that greatly affect the blood sugar or have a high GI (glycemic index), you can assume that your insulin production will follow this course noted above. When insulin levels and blood sugar levels fall rapidly after insulin is released, hunger will set in and you will reach for more.
Proteins and fats help to stabilize blood sugar by breaking down more slowly than any carbohydrate and also, in turn, require less insulin release. By eating foods that are rich in fat or protein, you will eliminate the rise and fall of insulin in comparison to eating simple sugars. But lets be real; no one wants to eat NO CARBS! Carbs are delicious and are one of our favorite food groups! So how do you determine the right carbs for you?
If you eat a meal containing a healthy carb like a brown rice pasta or sweet potato and you find you are unsatisfied or starving in as little as a half hour after the meal, it is safe to assume your body is over-responding to sugar. Your body is used to producing a lot of insulin because you have some sort of resistance to it and that rapid rise and fall in insulin and sugar will create the environment where hunger is stimulated. These slow digesting carbs normally would not create this result but for a person who has abused the endocrine/insulin/blood sugar system, these rapid over-responses can make it difficult to consume any carbs at all without feeling like you’re starving! If this is the case, talk to your coach and rework your meal plan!
The proper combination of fats, proteins and carbs may be different for everyone. Just remember, balance the blood sugar and the rest will follow!