• Efren

Total Carbohydrate Load

Learn and put into use our latest rule from the Fortza Fit Rules of Nutrition to get into your best shape yet, and feel your body function at the peak of its powers. These rules support cell health, and increase your energy capabilities, while decreasing inflammation and acidity. This results in a truly younger, healthier happier you, and a metabolic system that runs smoothly. Here's the next rule of the Fortza Fit Rule of Nutrition number ten:

Overeating processed, starchy and sugary carbohydrates is a pastime as American as apple pie– literally and figuratively– keep in mind that maintaining this pastime can cause your body to release too much insulin, the hormone that helps your cells absorb glucose from the blood. When blood sugar concentrations stay high for too long, you're put on track to inflammation, micro-vascular damage, and diseases like adult-onset diabetes.

Even thought quick-fixes and media-sensationalized diets have mislead many to avoid carbohydrates at all costs, carbs are not the problem. Negative thinking about carbs is good only if it keeps you away from pastries and muffins, but it can also cause you to cut satiating and nutrient-dense carbohydrates. For this reason I highly advice not to depend on the glycemic index.

By definition, the consumption of high-glycemic foods like white bread, pastries and candy results in a higher and rapid increase in blood glucose levels than the consumption of lower-glycemic foods like whole grains, nuts and legumes. You'll benefit by getting a lower, sustained increase in blood glucose, and therefore, lower insulin demands.

The problem with the the Glycemic index is that it doesn't look at the big picture. A more accurate indicator of glycemic response is a carbohydrate's glycemic load. Watermelon for instance have a high GI score (72), but the vibrant's fruit glycemic load is just 4. Sweet potatoes, carrots and russet potatoes fare similarly by the GI, yet they're all healthy choices that shouldn't be nixed from your diet. High carb vegetables such as potatoes can be part of a healthy diet, just mix them up with a lean protein source, some healthy fats and green vibrant vegetables for a balanced and performance enhancing meal.

The moral of the story: Choose your carbohydrates based on nutrition, not GI score. Also be strategic about when you eat them. Your insulin sensitivity is higher in the morning and after your workout. Focus your healthy starches and sugars earlier in the day, when your body can burn them for energy, and after your workout session for glycogen storage and replenishment. The more active you are, the more often you can indulge in these palate pleasers.

If you eat well timed, minimally processed whole-food carbs, your blood sugar should naturally even out. Your body will thank you with sustained energy. Try a warm bowl of buckwheat with figs and walnuts for breakfast, or a sweet potato smoothie after a long run. With the right carbs at the right time, you will feel the difference.

Practice what we're preaching for the next few weeks, then check back on November 13th for rule number eleven.

To your health,

Efren Rodriguez

Fortza Fit Personal Training

The Most Advanced Personal Training

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