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Eating For Your Thyroid
Thyroid imbalance is much more common today than it was even a decade ago. Despite all the information available through books, magazines and articles like this, more work needs to be done in educating the public and the medical community. It has become a hidden epidemic throughout the United States, so it is important to learn how to eat well to support your thyroid.
The best eating plan for someone dealing with any thyroid disorder is one that contributes to their overall health. This means a low-glycemic, high-complex carbohydrate, low-fat diet. Eating foods that fall into this category will help you lose weight and keep it off for good. The best part is that you stay full longer, consume fewer calories and get a good amount of vitamins, minerals, trace elements and fiber.
This means staying away from refined sugars and simple sugars that cause sugar to enter the bloodstream faster and produce a higher rise in blood sugar. The higher the blood sugar levels after food is consumed, the higher the insulin levels. The GLYCEMIC INDEX is defined as how high your blood sugar rises in response to eating a certain food. The higher the rise in blood glucose, the higher the glycemic index of the food.
You need to learn how to reduce the amount of simple sugars you eat per day, as well as learn how to lower the glycemic load at each meal. Here are some tips and suggestions on how to do just that:
1. Replace white bread with 100% WHOLE GRAIN BREAD which has a lower glycemic index.
2. Increase your consumption of OATS and BARLEY.
3. Eat foods such as whole grains, barley, nuts, pumpernickel bread, and dry legumes that have a much lower glycemic index.
4. Avoid white bread, white potatoes, chips, sweet breakfast cereals, sweet potatoes, sweet corn, white rice, cookies, biscuits and buckwheat – all have an intermediate glycemic index.
5. Choose leafy greens, whole grain breads, unsweetened rice crackers and unsweetened muffins.
6. Avoid cookies, cakes, ice cream, donuts and pastries that are full of refined sugars and fat.
To lower your glycemic index of your meals, increase your fiber content. This will increase the efficiency of insulin, keep you full longer and naturally reduce your calorie intake. If you eat cereal, choose whole grain varieties that give you more calcium, fiber, iron, folic acid, vitamin C and zinc. They will cause you to eat less fat and cholesterol and help you lose weight by eating more fiber.
Even though fruits are rich in fiber, vitamins and antioxidants, they are quite high in simple sugars. For this reason, keep your fruit intake to 2 servings per day. Eat fruits with the lowest glycemic index, which are apples and organic berries. When it comes to fat, you want to avoid fats that come from meat and dairy as well as fats that are solid at room temperature. If you eat too much fat, you will continue to be hungry, and as a result, eat more calories.
Your body can adjust its metabolism when you eat good quality proteins and carbohydrates. It cannot do this if you eat too much fat. Fat is absorbed from your intestines and goes directly to your fat cells for storage. If you reduce the fat in your diet, you will lose weight even if you eat the same number of calories. In other words, if you reduce your fat intake by 10%, you will lose about 10 pounds. Include good fats such as olive oil, sesame oil, macadamia nut oil and walnut oil.
The Mediterranean diet is a great way to eat. It includes lots of green vegetables, nuts, fish, lean meats, grains and olive oil that help you lose weight and prevent you from gaining weight. This way of eating is your first line of defense against chronic disease, heart disease and weight loss.
Here are some more tips for a successful weight management program:
1. Do not skip meals – make a plan to eat 300-400 calories meals every 3-4 hours. Increasing the frequency of meals will promote lower insulin levels, improve insulin efficiency, and lower your cholesterol in the process.
2. Eat breakfast – it’s the best way to kick your metabolism for the day and give you energy.
3. Watch what you drink – avoid drinking drinks with high fructose corn syrup used in many weight gain soft drinks.
4. Be aware of portion sizes – you can fill your plate with vegetables, leafy greens, etc., but the protein source should be the size of a deck of cards and whole grains should be approximately 1/2 -3/4 cup.
5. Increase your calcium intake – calcium affects the metabolism of fat cells and speeds it up and helps you lose weight when consumed with high amounts of branched chain amino acids. You can get these amino acids by eating fish, whole grains, chicken, sesame seeds, mushrooms, lentils and chickpeas.
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