Low carb eating ...
... and why it ’ s good for you . Jo Rowkins explains
Back when we lived as hunter gatherers there was a limited supply of carbohydrate-rich foods . We hunted wild animals , caught fresh fish and foraged for green leafy vegetables , herbs , berries and nuts . We lived close to the land and honoured the seasonal changes . We had times of fasting and times of feasting . This is the way our bodies evolved . There was no bread , pasta , grains or refined sugar .
Today , we eat a vast amount of sugarrich and starchy foods that push our bodies to their biochemical limits . When we eat carbohydrates our bodies produce insulin to allow glucose to enter the cells for fuel and keep blood sugar levels in check .
A high carb diet from overconsumption of grains , starches and sugary foods results in constant insulin spikes as the body attempts to keep blood sugar levels at their low default setting ; a very narrow threshold that evolved over millions of years when there was hardly any glucose available to us . Insulin resistance When insulin keeps spiking from years of eating sugary and starchy foods , the cells of the body stop responding to its message and it can no longer do its job properly , as there is simply too much dietary sugar to deal with . The sugar gets converted into fat and the body loses its ability to regulate its glucose load . The driver behind most degenerative conditions Insulin resistance is the driver behind diabetes , inflammation , heart disease and high cholesterol , and can contribute to carcinogenic changes in the body ( cancer cells are greedy for glucose ), as well as setting the stage for Alzheimer ’ s , which is now being classed as type 3 diabetes . Female hormonal imbalances can be addressed by lowering excess glucose because high insulin plays havoc with hormonal balance .
Eight benefits of low carb eating When blood sugar levels remain balanced , insulin stays low and stress hormones are spared , resulting in health benefits , such as : 1 . Increased energy 2 . Stable moods 3 . Hormonal balance 4 . Lowered stress response 5 . Freedom from cravings 6 . Fat burning 7 . Lowered inflammation 8 . Better sleep What to eat on a low carb diet ?
• Green leafy vegetables
• Salad leaves
• Herbs and spices
• Seaweed
• Low starch veggies – cauliflower , broccoli , kale , radish , asparagus , cucumber , tomatoes , peppers , courgettes , aubergine , sprouts ...
• Quality protein from natural sources like grass-fed meat and wild fish
• Free range , organic eggs
• Raw nuts and seeds
• Healthy fats from cold-pressed oils , virgin coconut oil , extra virgin olive oil , nuts , avocado , oily fish , fatty meats ...
• Low sugar fruits packed with antioxidants like blueberries , strawberries & blackberries
• Some grass fed , organic dairy A typical day of low carb eating : Breakfast : scrambled eggs and veggies Lunch : salad packed with leaves , a protein source and a decent drizzle of olive oil , a
Stress ? What even is that ?
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l Jo Rowkins , Nutritional Therapist & Lifestyle Coach at Awakening Health . www . awakeninghealth . co . uk