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Eating For Your Thyroid
Thyroid imbalance is much more common today than a decade ago. Despite all the information available through books, magazines and articles like this, more work needs to be done to educate the public and the medical community. It’s become a hidden epidemic across the United States, so it’s important to learn how to eat well to support your thyroid.
The best eating plan for someone dealing with any thyroid disease is one that contributes to their overall health. This means a low glycemic diet high in complex carbohydrates and low in fat. Eating foods that fall into this category will make 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 fibre.
This means staying away from refined sugars and simple sugars, which cause sugar to enter the bloodstream faster and produce a higher rise in blood sugar. The higher the blood sugar level after consuming food, 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 increase in blood sugar, 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 with each meal. Here are some tips and suggestions on how to do just that:
1. Replace white bread with 100% WHOLE GRAIN, which has a lower glycemic index.
2. Increase your consumption of OATS and BARLEY.
3. Eat foods like whole grains, barley, nuts, pumpernickel bread and dried legumes, which have a much lower glycemic index.
4. Avoid white bread, white potatoes, crisps, sweetened breakfast cereals, sweet potatoes, sweet corn, white rice, cookies, crackers and buckwheat – all of which have an intermediate glycemic index.
5. Choose leafy greens, whole grain bread, unsweetened rice crackers and unsweetened muffins.
6. Avoid cookies, cakes, ice cream, donuts and cakes, which are full of refined sugar and fat.
To lower your glycemic index for your meals, increase your fiber content. This will increase the effectiveness of insulin, keep you full longer and will reduce your calorie intake naturally. If you do eat grains, choose whole grain varieties that will give you more calcium, fiber, iron, folic acid, vitamin C and zinc. They will make you eat less fat and cholesterol and help you lose weight by eating more fiber.
Although fruits are rich in fiber, vitamins and antioxidants, they are quite high in simple sugars. For this reason, you should keep your fruit intake to 2 portions 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 products, as well as fats that are solid at room temperature. If you eat too much fat, you will stay hungry and as a result eat more calories.
Your body can adjust its metabolism when you eat good quality proteins and carbohydrates. It can’t do that if you eat too much fat. Fat is absorbed from your intestines and goes directly to your fat cells for storage. If you reduce fat in your diet, you will lose weight even if you eat the same amount of calories. In other words, if you reduce your fat intake by 10%, you will lose approximately 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 contains plenty of green vegetables, nuts, fish, lean meats, whole grains and olive oil, which will 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. Don’t skip meals – make a plan to eat 300-400 calorie meals every 3-4 hours. Increasing the frequency of meals will promote lower insulin levels, improve insulin effectiveness, and lower your cholesterol in the process.
2. Eat breakfast – it’s the best way to start 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 soft drinks, which cause weight gain.
4. Pay attention to portion sizes – you can fill your plate with vegetables, leafy greens, etc., but the protein source must be the size of a deck of cards, and whole grains must equal approx. 1/2 -3/4 cup.
5. Increase your calcium intake – calcium affects the metabolism of fat cells and speeds it up, which helps you lose weight when you consume large 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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