One effective way to reverse or prevent the excessive production of cortisol and insulin includes balancing the amount of proteins and carbohydrates which are consumed with every meal. The right ratios are (2:1 ratio) around two parts carbs to one-part protein by weight in grams. One example of this is 20 g of protein with 40 g of carbs. Correct ratios of carbs to protein will vary depending on the glycemic index of the carbs consumed. The greater the glycemic index of a carb, the higher the necessity for protein to sustain glycemic control. High glycemic foods release sugar into the blood stream rapidly, therefor driving insulin levels up.
A glycemic control diet requires that sufficiently balanced portions of carbs and protein be consumed with each snack and meal. Low glycemic carbs like green veggies ought to be emphasized over high-density carbs like bread. Also, 20 percent of the meal ought to comprise of one or more quality fats like almond oil, olive oil, flaxseed or avocado oil. Fats, particularly the ones that have essential fatty acids, play several critical roles in regular body functions, which includes assisting in maintaining blood sugar by slowing glucose release into your blood stream. Fish is an excellent dietary source for healthy fats.
Generally, setting up a glycemic control diet requires a shift in one’s eating habits. Oftentimes, carbohydrates must be substantially reduced. It’s particularly the case with breakfast, which for most folks comprises of large amounts of carbs and very little protein.
A glycemic control diet isn’t just a quick fix for the ones who need to decrease adrenal stress. It’s important for optimal immune system function, fitness, and overall health.
It’s possible to minimize the deposit of body fat, as well as maximize lean body tissue growth, that is, grow strong muscles.
Each food’s capability of raising the blood sugar is provided a value referred to as the glycemic index. The value, (number), indicates how quickly the food will increase the blood sugar – the greater the value, the higher and quicker the rise. Glucagon and insulin output are influenced by this increase in blood sugar. The more rapid and higher the rise, the more insulin we require to deal with it to prevent blood sugar levels from rising too high. Insulin’s responsibility is to place sugar into storage as either fat or glycogen. Insulin interferes with hormone and glucagon production.
Some simplistic guidelines:
Avoid cooked oils and fats.
Eat before you’re hungry.
Spread food consumption over 5 to 6 smaller meals.
Use carb foods that have a glycemic index of 50 to 80.
Include proteins with every meal within a weighted ratio of 2:1 of carb to protein.
Minimize refined fat consumption.
Use butter sparingly, though it’s better than margarine.
Preferred options: olive oil, fish oil, avocado oil, almond oil, and flaxseed oil.
Any hydrogenated fat is bad.
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