tenda Health

We have frequently been misled by the fallacy of calorie counting in our unrelenting quest for health and weight loss. Imagine yourself craving a snack and wanting to enjoy it without worrying about gaining weight or experiencing sugar spikes. The calorie-centric approach frequently ignores this crucial fact: not all calories are created equal. Two things are essential to making wise snacking:

1. Finding ways to flatten the glucose curve while you snack
2. Understanding that how you eat is more important than what you eat

Let’s understand how counting calories came about

Firstly, relying on calorie count alone is akin to judging a book solely by its page number; the content varies. If you wanted to calculate a cake’s calories, this is what you would do: dehydrate it, ignite it under water, and measure the water temperature change. Multiply this by water volume and energy capacity to determine the cake’s calorie count. Calories merely quantify the heat generated when food is burned, nothing more.

Secondly, big businesses, through consistent campaigns, have misled the masses. Calorie counts are a common cover used by the food industry to deflect attention away from the real issue, which is the quality of the ingredients. Processed foods contain lots of sugars (glucose and fructose). Unlike glucose, sugars like fructose are not fully utilized by muscle cells and are predominantly turned into fat after digestion.

Not All Calories Are Created Equal: Understanding the Molecule Game

Though they all burn with the same amount of heat, the impact of 100 calories of carbs, 100 calories of protein, and 100 calories of fat on your body is very different. The reason is that the molecules are utilized differently

Consider the landmark study from UC San Francisco that rocked the very foundations of accepted wisdom. This study showed that fructose, which is prevalent in sweets and table sugar, are hardly utilized thus easily turn into fat. However, calories derived from glucose and other similar sources are far kinder to our bodies

In my hometown, tea plus bread is a common breakfast, but its detrimental in the long run. Our bodies in the morning are most sensitive to glucose due to implied fasting throughout the night. Such a meal is high in sugar and starch, which leads to a sugar spike that necessitates insulin production.

Insulin converts the excess glucose to glycogen and fat for storage, leaving us tired and lethargic. Furthermore, it stimulates the release of ghrelin, the hunger hormone, making us even more hangry (angry and hungry). In the end, it becomes a vicious cycle, exposing us to inflammation and illnesses (We hormonal changes and how cells are affected discuss this in the next posts).

So what do we do?

Let’s now discuss the true protagonist of the tale, which is flattening your glucose curve.

Current research, like that done at the University of Michigan, reveals an intriguing phenomenon. By concentrating on maintaining a balanced glucose balance, people can actually consume more calories without gaining weight. A glucose-flattening diet allows for greater weight loss with a higher calorie intake than a lower calorie intake, which causes a spike in blood sugar.

In fact, by solely focusing on stabilizing our glucose levels, it seems we can overlook calorie counting and still shed weight. However, it’s essential to exercise some moderation in this approach; consuming excessively, even if it maintains stable glucose levels, can still lead to weight gain.

Smart Snacking Strategies: How to Snack Without the Guilt

So, how can you snack without risking weight gain and unwanted sugar spikes?

Embrace Protein-Rich Options

Adopting options high in fiber and protein is the solution. These options help you feel fuller over extended periods of time while also maintaining stable insulin and glucose levels. Consider snacking on a high-fiber salad as a snack; it not only satisfies your palate but also facilitates effective calorie absorption.

Change order nutrient intake in your meals.

Eating food in the right order will reduce snacking urges. Remember the energy you feel after snacking is more of dopamine sugar rush. And what do we know about dopamine rush, you always want more?

Additionally, we often prioritize what to eat, but how we eat matters most. The way we consume food significantly affects our glucose levels. Identical meals can have different effects based on how their components are consumed. What is the right order? It’s fiber first, protein and fat second, starches and sugars last. (We will explain why in our next posts, but for now, mind this order)

Add a high fiber or salad before snacking

Including a fiber with your snacking benefits you by keeping glucose and insulin levels low. The added fiber reduces calorie absorption and promotes fullness, aiding in fat burning and weight management. (We will discuss how fiber helps reduce absorption rate next posts).

Conclusively…

That’s it. Essentially, selecting appropriate calories rather than limiting calories is the key to guilt-free snacking and long-term weight control. Being aware next time you grab a snack, consider more how than what you eat. Your body will appreciate you for it by showing you vibrant health and long-lasting vitality. Happy snacking!

REMEMBER, THIS IS SUCH A BIG TOPIC, I CANNOT DISCUSS IT ALL HERE, SO BE SURE TO FOLLOW. NEXT SUBTOPICS RELATED TO THIS THAT I WILL DISCUSS INCLUDE:

1. How sugar spike affects our cells, brain and hormonal changes and finally leads to disease
2. The importance of fiber in diet and how fiber helps reduce absorption rate.
3. Explain further eat foods in the right order.