Nutrition: What you need to know to stay healthy.

What is nutrition and what do you need to know?

Everyone knows that nutrition is important. But what is nutrition and what does it mean for your health? From your mother to your schoolteachers, you have heard time and time again that eating the right foods is the key to good health.  As a doctor I tell my patients this every day. And I know that there is overwhelming amount information on nutrition out there. With all of the available facts and the latest news, how can you know which foods will actually make you healthier? What kinds of diet foods can someone eat to lose weight? Which approach to dieting is the best? It’s time to learn the facts about nutrition.

Proper Nutrition and the Glycemic Index

The dietary style I advocate is low Glycemic Index food choices. You may have heard of the Glycemic Index before, as the results it can produce are as profound as the dietary method itself.  This nutrition method has worked wonders for the patients in my weight loss program and for countless other people across the globe.

The Glycemic Index ranks different types of food based on the way your body breaks them down, and eventually turns them into glucose to give you energy. The index uses pure glucose as a reference point, assigning it a value of 100. The lower the Glycemic Index value is for a food, the more effective it will be for health and weight loss.

The human body performs optimally when blood sugar levels are close to constant. The large spikes in glucose from high Glycemic Index foods causes your pancreas to work overtime to produce enough insulin to deal with the influx of carbohydrates. When there is excess glucose in your body, the insulin will convert that extra sugar into fat to be stored. By minimizing the excess sugar that gets converted into fat, low Glycemic Index foods lead to weight loss and a healthier diet.

Making Better Choices with the Glycemic Index

Now that we understand the concept of how the Glycemic Index works, let’s take a look at some of the foods that minimize the amount of fat your body will store. glycemic 01

My first word of advice is to cut out foods with high carbohydrate content and low fiber as much as possible. These foods include the “whites,” such as white bread, pasta, rice, low-fiber cereals, and baked goods. Foods like these have a high Glycemic Index and low nutritional content. Instead of eating these fat-packing foods, look for those which provide a low Glycemic Index and pack in lots of nutrition. Choose foods like fruits, vegetables, whole and minimally processed grains, and legumes.

Examples of Common Foods and Their Glycemic Index Values

Low GI Foods (55 or less)

  • 100% stone-ground whole wheat or pumpernickel bread
  • Oatmeal (rolled or steel-cut), oat bran, muesli
  • Pasta, converted rice, barley, bulgar
  • Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils
  • Most fruits, non-starchy vegetables and carrots

Medium GI (56-69)

  • Whole wheat, rye and pita bread
  • Quick oats
  • Brown, wild or basmati rice, couscous

High GI (70 or more)

  • White bread or bagel
  • Corn flakes, puffed rice, bran flakes, instant oatmeal
  • Shortgrain white rice, rice pasta, macaroni and cheese from mix
  • Russet potato, pumpkin
  • Pretzels, rice cakes, popcorn, saltine crackers
  • melons and pineapple

Eat Right and Feel Better All Day Long

By replacing those high Glycemic Index foods with healthier choices, anyone can not only lose weight but also simply feel better throughout the day. By keeping your blood sugar levels closer to constant, you won’t be at the mercy of hyperactive energy spikes followed by tiring crashes. It is also important to remember that you do need a healthy glucose level in your body. Not providing your body with enough energy can be just as detrimental as providing too much. High Glycemic Index foods may

Click Here For Some Glycemic Index Meal Recipes

Eat Right and Feel Better All Day Long

By replacing those high Glycemic Index foods with healthier choices, anyone can not only lose weight but also simply feel better throughout the day. By keeping your blood sugar levels closer to constant, you won’t be at the mercy of hyperactive energy spikes followed by tiring crashes. It is also important to remember that

glycemic 02

you do need a healthy glucose level in your body. Not providing your body with enough energy can be just as detrimental as providing too much. High Glycemic Index foods may even be needed

after strenuous physical activity. Finding a healthy balance for your body will ensure the best results. And you won’t have to worry about trying to force yourself into eating some “how to lose weight diet foods.”

Choose Foods Like These: 

food 01

Instead Of These: 

food 02

Start Eating Right Today!

Educating yourself on the Glycemic Index and nutrition is paramount to diet success and healthy living. I encourage everyone to learn more about nutrition and proper food choices. By having read this, you have already taken a step in the right direction.  It’s not always easy to eat right, but the payoff sure is worth it.

Best wishes for a happy, healthy life.

If you would like to have some personal help with weight management or nutritional advice feel free to contact me at to Book An Appointment so we can discuss your personal challenges one on one.  Also feel free to browse my Resources Page where you will find helpful information on weight management.

Click My Resources Page Links Below For Additional Information On This Post’s Subject:

South Beach Starter

South Beach Phase 1 Guidelines 

South Beach Phase 2 Guidelines

Stocking the South Beach Diet Kitchen

What Is The Glycemic Index?

 

Dr. Johnson.

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  1. Pingback: The Power of Juicing For Weight Loss & Health | Rogena Johnson, M.D.

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