Carbs: Eat 'Em or Leave 'Em?

Transcription

1 Carbs: Eat 'Em or Leave 'Em? Not all carbs were created equal. Good carbs are and include things like and. Bad carbs are and include things like: and. So counting carbs is as futile as counting calories. It's the type or quality of the carb that matters most. A Low Glycemic Diet: The Key to Weight Loss In general, foods that are are high glycemic. Foods that are are low glycemic. Studies show maintaining a low glycemic diet is one of the best ways to lose weight and keep it off.

2 Whole vs. Refined Grains Whole Grains In general, it's best to choose whole grains that are, and either or. All grains start off as whole grains in nature, with their three layers, the germ, the bran, and the endosperm still intact. Because of that, whole grains are high in protein, fiber, vitamins, minerals, and antioxidants. These nutrient rich complex carbs the absorption of sugar into your bloodstream, thereby providing long-lasting energy that will keep you fueled for hours. Examples:,,. Refined Grains Refined grains are any grains that have been processed, and are typically anything. Refined grains are stripped of their bran and germ layers, along with about 25% of their protein and at least 17 key nutrients. Aside from being less nutritious, refined grains are also, meaning they are quickly digested into simple sugars and absorbed into your bloodstream causing bloodsugar levels to spike and then quickly crash. A tip off a food is made from refined grains: The package or ingredient list contains the words or or. NOTE: is not typically really a whole grain. BOTTOM LINE: Avoid and stick to.

3 Gluten Signs of a gluten sensitivity: (you may have one or all) "Gluten is fairy indegestible in all people; there's probably some kind of gluten-intolerance in all of us." - Dr. Daniel Leffler, Harvard Medical School Gluten Grains Gluten-Free Grains Wheat Barley Bulgur Durum Farro Kamut Rye Semolina Spelt Triticale Amaranth Black Rice Brown Rice Buckwheat Millet Oats* Quinoa Red Rice Sorghum Teff White Rice *Oats don't naturally contain gluten, but they do contain a similar protein that may cause similar adverse affects in certain people. Additionally, there is possibility of cross contamination if not manufactured in a 100% gluten-free facility.

4 Sprouting & Fermenting Grains that have been and are easier to digest and a more nutritious choice compared to regular grains. The Gluten Exception When prepared traditionally, people with a gluten-sensitivity may be able to safely eat wheat that has been made into. Buzz Words ENRICHED/ FORTIFIED: A highly processed grain product which is so nutrient deficient that synthetic vitamins are added back in. If you see either of these words, avoid. SPROUTED: Sprouting is simply a method of soaking a grain in water for a period of time in order to make it easier to digest and increase the amount and bioavailability of nutrients it contains. Sprouted grains are ideal, but not 100% necessary. GLUTEN-FREE: A gluten-free product doesn't contain wheat other glutinous grains. Be careful, though, gluten-free doesn't automatically signify something is healthy. For example, a gluten free cookie is still a cookie. GLUTEN: A protein found in wheat and certain other grain products that is hard to digest for many people, and may cause inflammation, intestinal damage, fatigue, and other health problems. CELIAC DISEASE: An auto-immune disease in which gluten gradually damages the intestines, preventing the absorption of vitamins and minerals, which can lead to malnourishment and a slew of serious health problems.all gluten must be avoided entirely. GLUTEN INTOLERANCE: Not a full-blown auto-immune disease (yet), a person with this condition experiences an immune respose when gluten is ingested, and likely experiences digestive or other health issues from it. Gluten is best avoided entirely, because over time, this can develop into celiac. A blood test is NOT always accurate. The best way to determine if you are sensitive to gluten is an. mariamarlowe.com

5 Ultimate Carb Swap Toss Bread / English Muffins/ Buns Swap White Bread Whole Wheat Bread Refined Flout Bread Whole Wheat Torillas English Muffins *Food for Life brand Try Millet or Exekial bread *Sprouted grain bread Sourdough bread *Brown or Black Rice Tortillas Engine 2 or Food for Life Coconut Wraps - Julian's Bakery or Sunfood *Found in refrigerator or freezer. Cereal Breakfast Cereal (even the healthy sounding ones) Sugary Granola Oatmeal - Rolled (5 min) Steel Cut, or Irish Food for Life Ezekial Sprouted Grain A granola that uses a natural sweetener Try Purely Elizabeth (coconut sugar) Crackers Refined Grain Crackers, including: Wheat Thins, Townhouse, Kashi, etc. Mary's Gone Crackers Go Raw Flax crackers Two Moms in the Raw Brown Rice Snaps Pasta Regular Pasta Whole Wheat Pasta Tinkyada brand Brown Rice Pasta Explore Asian brand Black Bean Pasta or Mung Bean Pasta

6 Spices Spices do more than just season our food. They offer some seriously medicinal benefits! Use the spaces below to list the 10 spices you should use and sprinkle on often, and their benefits.

7 Herbs Fresh herbs brighten any dish, and like spices, they pack some serious health benefits. List the 5 common herbs and their benefits, below. How to Properly Store Herbs How to Properly Chop Herbs

8 Onions, Ginger & Garlic Neither spice nor herb, these fragrant and flavorful veggies make just about anything taste good. Below, list some of the interesting facts, as ell as cooking tips for each. Garlic Onions Ginger

9 ACTION PLAN 1. RECIPES to TRY Grains ADDITIONAL RESOURCES Grain Brain Wheat Belly If you feel inspired to snap a photo of your meals or newfound healthy habits this week, be sure to hashtag #SVELTEsquad on Instagram so we all can see it! You can also results@mariamarlowe.com