The Free Fitness Tips Newsletter – June 2009

Hello Everyone. The Free Fitness Tips Newsletter – June 2009 is now online.

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The Disadvantages of Consuming Too Much Protein

My last couple of articles have looked at protein and the health benefits it can provide.  Although it is a fantastic macronutrient that acts as the building blocks for your body, protein is is not without its faults.  Consuming too much protein can cause a number of health problems.  In this article I will be discussing some of the potential problems associated with overdosing on protein in greater detail.

1) DEHYDRATION:- According to this study increasing your protein intake can also increase levels of dehydration.  The study looked at five endurance athletes who consumed low, moderate and high levels of protein over a period of four weeks.  The findings revealed that as protein intake went up, hydration levels went down.  Dehydration can put you at risk for a number of health problems and heat related illnesses.

2) INCREASED FAT STORAGE:- One of the common misconceptions surrounding protein is that you can eat as much as you like and you will not get fat.  However, the simple truth is that if you eat too many calories (whether they be carbohydrate calories, protein calories or fat calories) any excess will be stored as body fat.  Increasing your protein intake and reducing your carbohydrate intake whilst staying within the limits of your daily metabolism can stimulate fat burning in your body.  However, increasing your overall caloric intake by eating more protein will ultimately lead to fat storage.

3) DIABETIC KETOACIDOSIS:- Eating high levels of protein and low levels of carbohydrates causes your body to enter a state of ketosis.  This is a state where there is no glucose available in your blood in your blood to use for energy.  Since there is no glucose available your liver starts to convert body fat into fatty acids and ketones which can then be used for energy.  Whilst this is a popular fat loss method it can also be dangerous for diabetic people.  Ketones are acidic and can therefore cause a  number of problems including nausea, vomiting and even death.  In non-diabetic people blood ketone levels are controlled by insulin.  However, diabetic people struggle to produce adequate levels of insulin and ketosis can quickly turn into ketoacidosis, a state where the level of ketones in your blood is extremely high.  This then leads to the problems discussed above.

4) KIDNEY STONES:- Studies suggest that high protein diets (particularly those high in meat protein) may be partially to blame for kidney stones.  The reason for this is that when you consume protein it is broken down into acids including uric acid.  This then increases the overall acidity of your blood.  Your responds by releasing the alkaline substance calcium phosphate from the bones into the bloodstream.  Ultimately, this can then lead to an increase in urine levels of both uric acid and calcium.  These substances may then form into insoluble crystals (kidney stones) which are excreted in the urine.

5) OSTEOPOROSIS:- As I mentioned above eating high levels of protein can ultimately cause your body to release calcium phosphate from the bones.  A lack of calcium in the bones can then lead to a condition called osteoporosis where your bone density becomes reduced.  Osteoporosis causes your bones to bend, break and fracture much more easily than someone without the condition.

As you can see from this article protein is not perfect.  Consuming too much can cause serious health problems.  Although it is a vital macronutrient which helps keep you alive excess protein consumption is not advised.  Increasing your protein intake at a sensible rate should not cause any of the problems listed above and may help you build muscle and burn fat.  Just ensure that you do not go overboard.

Now I want to hear your thoughts. Are there any other protein disadvantages that you can think of which cause health problems?  Do you agree that protein consumption should be moderated to a degree?  Let me know by leaving a comment.

Sources:
An In Depth Look At Ketogonic Diets and Ketosis (Bodybuilding.com)
Does Too Much Protein Turn To Fat? (Inch-Aweigh.com)
High Protein Diets Cause Dehydration (About.com)
Kidney Stones (About.com)

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If you enjoyed this article then you may be interested in Brad Pillion’s ebook – How Much Protein? In this ebook Brad takes a unique look at the topic of how much protein you ideally need to consume to build muscle mass.  Brad is an ex-protein supplement developer and inside How Much Protein? he reveals that some of the popular beliefs regarding protein may not be as accurate as most people believe.

The Benefits of Protein

In my last article I looked at protein and touched upon some of the ways it benefits your body. Today I want to expand on this topic and discuss some of the health benefits protein can provide in greater detail.

1) IT BUILDS, MAINTAINS AND REPAIRS CELLS:- Protein is referred to as your body’s building blocks for good reason. As you grow your body needs protein to construct every single cell including your bones, your muscles, your skin, your vital organs and your blood vessels. When you are fully grown your body still needs protein to maintain all these cells and also to replace any cells that fall off such as hair, nails and skin. Protein is also required to repair any cells that become damaged. For example, if one of your blood vessels burst or one of your bones break protein is required to repair them.

2) IT IS USED TO PRODUCE IMPORTANT CHEMICALS:- Your body uses protein to produce a number of important chemicals. Antibodies are built using protein and are a key part of your immune system which helps your body fight disease. Enzymes are also constructed from protein and act as a catalyst for many important reactions in your body including digestion. Protein is also used to create hormones which act as chemical messengers in your body and stimulate a specific response from certain cells.

3) IT REGULATES IMPORTANT BODILY PROCESSES:- Protein is not just used by your body to produce cells and chemicals. It also regulates certain important processes in your body. One example of this is fluid balance. Your body’s cells cannot move fluid directly. Instead they produce proteins which attract water. These proteins can then be sent out to areas where fluid needs to be absorbed allowing a fluid balance to be maintained throughout the body.

4) IT HELPS YOUR BLOOD CLOT:- Your body also uses protein to prevent your wounds from bleeding continuously. When your skin gets cut and starts to bleed your body responds by producing fibrin, a stringy protein that forms a clot. Once the fibrin has clotted your body then produces another protein, collagen which forms scar tissue and permanently heals the cut.

5) IT CAN ASSIST WITH WEIGHT LOSS:- Not only does protein perform all the important roles listed above but it can also be a great food choice for people who are trying to lose weight. First, it has a greater thermic effect than carbohydrates. This means that by eating protein you burn more calories during digestion and boost your metabolism. Secondly, studies suggest that protein can suppress your appetite. Although more research needs to be done into exactly why protein has this effect, this study suggests that the amino acid leucine has a major influence on appetite.

As you can see the importance of protein cannot be underestimated. Not only is protein responsible for producing every structure in our body but it also plays a key role in many processes including blood clotting, fighting infection and maintaining optimum levels of fluid. Protein has received much recent praise in both bodybuilding and weight loss circles and after writing this article it is easy to see why. Without protein your body cannot build, maintain or repair cells and this can cause a number of health problems. Therefore, you should try and ensure that you get sufficient levels of protein with each meal and give your body what it needs to grow and function properly.

Now I want to hear your thoughts. Are there any more protein benefits missing from this article? Do you agree with all the points raised? Let me know by leaving a comment.

Sources:
Why Protein May Curb Appetite (New Scientist)

What is Protein?

Quite a few of my previous articles have covered protein.  However, after looking back at these articles I have decided that I have not given this topic a good enough write up.  That is why today I am going to be writing about protein in greater detail.

WHAT IS PROTEIN?

Protein is one of the three macronutrients that your body depends upon for survival (carbohydrates and fats are the other two).  It is constructed from carbon, hydrogen, nitrogen and oxygen which are arranged as long chains of amino acids.  There are 22 amino acids in total and your body requires each one for different things.

WHAT ARE AMINO ACIDS?

Amino acids are chemical compounds that contain carbon, hydrogen, nitrogen and oxygen.  The 22 amino acids can be grouped under two main headings; essential amino acids and non-essential amino acids.

1) ESSENTIAL AMINO ACIDS:- There are eight essential amino acids.  They are labelled ‘essential’ because your body cannot produce them and therefore must source them from food.  Even though they have this label they are no more important for the proper functioning of your body than non-essential amino acids.  The only difference is that since your body cannot manufacture them it is essential that they are part of your diet.  The eight essential amino acids are listed below:
- Isoleucine.
- Leucine.
- Lysine.
- Methionine.
- Phenylalanine.
- Threonine.
- Tryptophan.
- Valine.

2) NON-ESSENTIAL AMINO ACIDS:- There are 14 none essential amino acids.  They are labelled ‘non-essential’ because your body can produce them and therefore does not have to rely on food as a source.  However, they are still required by the body so that it can function properly and are just as important as the essential amino acids.  The 14 non-essential amino acids are listed below:
- Alanine.
- Apartic Acid.
- Asparagine.
- Cysteine.
- Cystine.
- Glutamine.
- Glutathione.
- Glycine.
- Histidine.
- L-Arginine.
- Proline.
- Serine.
- Taurine.
- Threonine.

HOW MANY PROTEINS ARE THERE?

Although proteins are constructed from a limited set of 22 amino acids the number of different protein types is potentially endless.  The reason for this is that any number and combination of amino acids can be used to form a protein with the longest known protein – titin being constructed from 26,962 amino acids.

WHAT IS THE DIFFERENCE BETWEEN COMPLETE PROTEINS AND INCOMPLETE PROTEINS?

1) COMPLETE PROTEINS:- Complete proteins are proteins that contain all of the eight essential amino acids.  Animal products (meat, fish, dairy) are the richest source of complete proteins with all animal proteins except gelatin considered complete.  However, many vegetable products are also complete proteins with bananas, almonds, Brazil nuts, carrots and broccoli being just a few of the complete vegetable proteins available.

2) INCOMPLETE PROTEINS:- Incomplete proteins are proteins that do not contain all of the eight essential amino acids.  Many vegetable products are considered incomplete proteins.  However, two or more incomplete proteins can be combined to make a complete protein.  For example, grains can be combined with nuts or seeds to create a complete protein.  This article from BodyforLife2.com contains some more detailed examples of this.

Despite many claims to the contrary you do not need to eat complete proteins (or combine incomplete proteins so that they are complete)  as part of every meal.  As long as your diet is not consistently lacking one or more of the essential amino acids then it is perfectly fine to eat just incomplete proteins.

HOW DOES YOUR BODY USE PROTEINS?

When you consume protein it is broken down into single amino acids in the stomach and the small intestine.  These amino acids are then released into the bloodstream and transported to where they are needed.  The cells in your body constantly use these amino acids to create new proteins.  If you do not consume sufficient levels of one or more of the eight essential amino acids your body cannot create new proteins effectively.  Your body also constantly breaks down old proteins and releases the amino acids back into the bloodstream where they can be recycled or used for energy.

Protein’s main function is to produce, maintain and repair your body’s cells hence the reason it is often referred to as your body’s building blocks.  The bulk of your muscles, tissues and organs are made from protein.  As discussed above your body’s cells are constantly utilising the amino acids in your bloodstream and creating new proteins which can then be used to build, maintain or repair.

The other functions of protein include:
- Helping your body perform various functions including muscle contraction and nutrient transport.
- Helping your body produce important chemicals such as antibodies, enzymes and hormones.
- Helping keep your hair, nails and skin healthy.

PROTEIN SUMMARY

As you can see protein plays a vital role in the maintenance of your body’s cells.  Without protein your cells would break down and your body would be unable to produce new cells or repair your existing ones.  Therefore, it is vital that you consume adequate levels of protein and more importantly make sure that the protein you consume is not consistently lacking one or more of the eight essential amino acids.

In my next few articles I plan to discuss the functions of protein in greater detail, outline the disadvantages of consuming too much and highlight some of the best protein food choices around.  Before that I want to hear from you guys.  Have I missed out any key protein facts?  Do you consume sufficient levels of all eight essential amino acids?  Leave a comment and let me know.

Sources:
Protein Information (Athens)
Complete Proteins (Raw Food Explained)
How Many Proteins Exist (Wise Geek)
Incomplete vs Complete Proteins (BodyforLife2.com)
What is Protein? (Help with Cooking)

3 Enjoyable Ways To Stay Fit In The Summer

Hello everyone.  Today’s article is a guest post from Nicole White who writes about her masters in health care at her blog.  If you are looking for a career in healthcare administration this site is a fantastic resource so please check it out after you have finished reading her guest post.

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Summer is the season during which many people (mostly women) are obsessed with a notion to shed a few pounds in order to look attractive while sunning themselves.  It additionally becomes more influential to do so when you see others at the pool who have kept themselves toned and fit.  Coming up with a fitness routine designed for your specific body type is not always an easy endeavor, but if you want to remain healthy and in shape this summer, you will need to determine what lengths you will be able to go.

First of all, eating healthy is one of the basic steps toward losing weight, staying fit, and generally feeling better about yourself.  How good do you feel about yourself after eating an entire McDonald’s double cheeseburger  compared to a healthy home-cooked meal?  It makes a drastic difference when you cleanse your system and only put in nutritional food items rather than ones which are high in fat and calories.  Learning how to eat healthy and discovering easy recipes can be quite enjoyable for many people who never experimented with cooking before; it additionally can save you money by eating in more often than you eat out.  Remember, leftovers are a good thing to store in the refrigerator and can be a good lunch meal for the next day.  Enhancing your diet and filling your body with healthy food will make a world of difference and will be obvious to everyone around you; certain foods can make your skin glow and your hair healthy which is a drastic difference from the way fast food and other restaurant foods may make you look like.

Small workouts are an essential part of staying fit; getting involved in a cardio routine can be a fun endeavor for you and some friends during the summer.  Workouts are ten times more fun if you have a partner to do them with, and thus have increased motivation to continue to do so every day.  You can even start off small by just walking around the neighborhood or around a park.  Simply getting a little bit of daily exercise makes a big difference to your overall body energy.  Once you become used to this daily walking routine, you can step it up by transforming it to a light jog or run after a while.  This is not meant to be a competitive endeavor, and if you find yourself fighting to stay ahead of your friend, you need to remember to only push yourself so far: you do not want to overexert yourself.  After a few weeks, you will begin to notice a positive difference in your body and generally feel better about yourself.  Incorporating smaller routines after time such as sit ups and push ups will also increase your self-image.

Lastly, getting a healthy dose of vitamin D will produce wonderful results as well.  This is an easy thing to accomplish in the summer by simply staying outside more than you normally would.  Summertime is a period in which you can play more sports (which also helps tone your body!) and do many other outdoor activities.  Hiking is a great way to stay outside and get an excellent workout; surrounding yourself with nature is a better remedy than most people are aware of.  Additionally, getting a good group of friends together to play outdoor sports such as flag football or basketball can be a fun way to spend your Sunday afternoons while burning off calories at the same time.  In the end, it is only important how you feel about yourself; getting the proper daily nutrients and exercise will increase your overall body image, thereby making you much more confident to be seen at the pool.

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This post was contributed by Nicole White, who writes about her masters in health care. She welcomes your feedback at Nicole.White222 at gmail.com

7 Healthy Carbohydrates That You Should Be Eating Regularly

In my last few articles I have been discussing carbohydrates in detail.  I have covered the benefits of consuming the right amount, the disadvantages of consuming too many and the methods to follow when choosing carbohydrates.  Today I want to make this advice a little more practical and supply you with seven healthy carbohydrates that you should be eating on a regular basis.

1) APPLES:- Apples are tasty and come in a variety of flavours.  They are also small and portable meaning that they can be eaten any time and anywhere.  On top of this apples are rich in a number of healthy nutrients including fibre, vitamin C, various antioxidants, flavonoids and phytonutrients.

Fibre has a number of health benefits which include improved blood sugar control and  improved bowel health.  Vitamin C also performs a number of important functions including helping your wounds heal and strengthening your immune system.  Antioxidants, flavonoids and phytonutrients all act in a protective capacity with antioxidants protecting the body from oxygen related damage, flavonoids triggering the production of natural enzymes that fight disease and phytonutrients themselves having disease preventing qualities.

2) BANANAS:- Bananas are another fruit that is small and easy to carry making them perfect for snacking.  I find that they are particularly good as a pre-gym snack as they give you energy for the workout and eliminate any hunger pangs that may occur as you exercise.  Bananas are also nutrient rich containing high levels of fibre, manganese, potassium, vitamin B6 and vitamin C.

Manganese has various health benefits which include helping your body to absorb various vitamins and keeping your bones strong.  Potassium also helps your body in various ways which include lowering your blood pressure and promoting bone thickness.  Vitamin B6 helps your body break down protein into a form that your body can use and also assists with hormone regulation.

3) BELL PEPPERS:- Bell peppers can be eaten raw or cooked as part of a meal or on their own.  I like to put them in curries, casseroles, fajitas and more as they add a perfect blend of colour and flavour to the meal.  Bell peppers also contain high levels of fibre, vitamin B6, vitamin C, vitamin E and vitamin K.

Vitamin E is a powerful antioxidant that protects your cells from the damage that using oxygen can cause.  It can also protect you from cancer, diabetes and heart disease.  Vitamin K helps your blood clot and is therefore essential for proper wound healing.  Without adequate levels of this vitamin your blood will not clot and even the smallest wounds will bleed continuously.

4) MUSHROOMS:- Mushrooms are extremely versatile and can be added to casseroles, curries, stews and more.  In fact I have them with almost all of my evening meals.  As well as being a tasty addition to most meals, mushrooms are also one of the most nutrient rich food choices around.  They contain extremely high levels of the B-complex vitamins (particularly vitamin B2), copper, selenium and tryptophan.

The B-complex vitamins are all vital for getting energy and nutrients from the food you eat whilst vitamin B2 also promotes healthy skin and vision.  Copper performs a number of important functions which include keeping your connective tissue healthy and helping your body absorb iron.  Selenium is a powerful antioxidant which protects your cells from oxygen related damage.  Tryptophan is a nutrient that assists with relaxation and can both help you sleep and improve your mood.

5) ONIONS:- Onions are another versatile food that can be put into almost any meal.  Although not everyone is a huge fan of the taste I think that onions add a perfect crunchy texture to meals.  They also provide your body with various nutrients including chromium, fibre, manganese, molybdenum, vitamin C and various flavonoids.

Chromium improves your cells responsiveness to insulin, vitamin C and certain flavonoids  which allows them to absorb blood glucose and other nutrients more easily.  The flavonoids in onions have also been linked with the prevention of a number of cancers including breast cancer, colon cancer, ovarian cancer and prostate cancer.

6) ORANGES:- Oranges have a nice, sweet but tangy flavour.  Like the other fruits listed, oranges are very portable making them a perfect snack food.   They are most famous for their high levels of vitamin C but this is not their only nutritional benefit.  Oranges also contain high levels of fibre, vitamin A , vitamin B1 and vitamin B9.

Vitamin A is essential for healthy vision and a deficiency can lead to the onset of night blindness (a condition that makes it almost impossible to see in low light levels).  Vitamin B1 and vitamin B9 are both needed by your body to properly break down food into energy.  However, vitamin B1 also helps keep your nervous system healthy whilst vitamin B9 also assists with the production of serotonin which can boost your mood.

7) SPINACH:- Spinach is another surprisingly versatile carbohydrate source.  Canned spinach is a great, tasty addition to beef and lamb based dishes whilst fresh spinach goes great on sandwiches.  On top of this it is full of nutrients including calcium, iron, magnesium, vitamin A and vitamin K.

Calcium and magnesium are both very important nutrients which helps you build strong, healthy bones.  They also support healthy muscles and nerves.  On top of this calcium helps your blood clot whilst magnesium promotes good blood circulation.  Iron helps your body produce energy and also supports a healthy immune system.

As you can see there are many fruits and vegetables out there which make excellent carbohydrate choices and you really should consider adding some of these to your diet.  The seven I have listed are all foods that I eat on a regular basis but there are a lot more healthy carbohydrate choices out there.  If none of the above take your fancy then do a little research and find some healthy carbs that you do like.  Not only will this provide your body with its preferred energy source but it will also supply you with many vital nutrients.

Now I want to hear your thoughts.  Do you eat any of the above carbohydrate sources on a regular basis?  Are there any other foods that you would recommend adding to this list?  Let me know by posting a comment.

The Disadvantages of Consuming Too Many Carbohydrates

My recent series of articles have focussed on carbohydrates.  Over the course of these articles I have come to the conclusion that carbohydrates have a number of benefits as long as you choose wisely.  However, even if you do choose the right carbohydrates you can still overindulge.  Today I am going to be discussing some of the potential drawbacks associated with consuming too many carbohydrates.

1) WEIGHT GAIN:- Carbohydrates are your body’s preferred energy source.  When you eat any type of carbohydrates your body breaks them down into glucose in the digestive tract.  This glucose is then released into the bloodstream causing your blood glucose levels to rise.  Your pancreas responds to these high blood glucose levels by releasing insulin (a hormone that allows your body’s cells to take glucose from the blood and use it for energy, store it as glycogen or store it as fat).  Once your blood glucose levels have become sufficiently low your pancreas stops releasing insulin and starts to release glucagon (a hormone that helps your liver convert stored glycogen into glucose and release it into the bloodstream).

If you eat a moderate amount of carbohydrates your body’s cells will be able to use what they need for energy and store any excess as glycogen.  However, these glycogen stores are limited and once they become full any excess glucose is stored as fat.  Therefore, by eating too many carbohydrates your body is forced to store fat.  Furthermore, eating too many carbohydrates over a long period of time means that these glycogen stores never become depleted so fat storage continues to increase and you continue to gain weight.

2) INCREASED TYPE 2 DIABETES RISK:- Type 2 diabetes develops when either your body’s cells start to resist insulin or your pancreas fails to produce enough insulin.  Although no one knows exactly what causes diabetes there are a number of risk factors which can be linked back to high carbohydrate consumption.

First, (as I highlighted above) eating too many carbohydrates leads to increased fat storage.  Fat cells have fewer insulin receptors than muscle so the more you have the less responsive your body is to insulin.  Secondly, eating too many carbohydrates causes your blood glucose levels to rise meaning that insulin has to be released.  If you continue to eat excessive amounts of carbohydrates your pancreas has to produce and release increasing amounts of insulin to cope with your increasingly high blood glucose levels.  Pushing your pancreas to the limit like this can ultimately interfere with its ability to produce insulin.

Both insulin resistance and your pancreas failing to produce enough insulin are characteristics of type 2 diabetes.  Therefore, long term over consumption of carbohydrates can increase your risk of contracting this disease.

3) POOR APPETITE CONTROL:- As I mentioned above eating carbohydrates causes your blood sugar levels to rise.  Although the rate at which they rise is partially influenced by the type of carbohydrate you eat, eating too many in one sitting will cause a large increase in blood glucose levels.  This then causes your pancreas to release a large amount of insulin in response which leads to an equally large decrease in blood glucose levels.  When your blood glucose levels fall your brain sends out hunger signals meaning that you crave even more carbohydrates a short time after eating them.  The overall result is poor appetite control as you are constantly craving carbohydrates despite eating large, regular amounts.

4) FLUCTUATING ENERGY LEVELS:- As I discussed above eating excess carbohydrates causes a rapid surge and then a rapid fall in blood glucose levels.  This has a direct effect on your overall energy levels meaning that you will suddenly feel full of energy and then shortly after your energy levels will crash.  Fluctuating energy levels makes it very difficult to function properly throughout the day as you will be constantly switching between feelings of too much energy and not enough energy.

5) PERMANENT DAMAGE:- In my article on the damage caused by diabetes I highlighted that high blood glucose levels can cause permanent damage to your body.  Eating too many carbohydrates can contribute to high glucose levels and therefore contribute to this damage.  The actual damage can affect all your major organs and vessels including; your heart, your kidneys, your eyes, your nerves and your blood vessels.

Carbohydrates are often given a bad reputation for all the reasons listed in this article.  However, the truth is that all the above are not a result of carbohydrates being bad – they are a result of consuming too many carbohydrates.  If you control the amount of carbohydrates you are eating you can avoid these health complications whilst providing your body with the energy and nutrients it requires.

Now I want to hear your thoughts.  Have I missed any disadvantages?  Do you agree that overconsumption of carbohydrates is the key problem?  Leave a comment and let me know.

The Benefits of Carbohydrates

In my last few articles I have been focussing on carbohydrates.  I started by explaining exactly what they are and then covered a number of related topics including the glycemic index and the steps you should take when choosing your carbohydrates.  In this article I am going to cover the benefits that carbohydrates can provide.

1) THEY ARE AN EXCELLENT ENERGY SOURCE:- The primary function of carbohydrates is to provide your body with energy.  When you ingest any form of carbohydrate (whether it be pure sugar, wholemeal bread or a piece of fruit) it is broken down into glucose in the digestive tract.  This glucose is then released into the bloodstream where your cells can use it for energy.

Your body can convert fats and proteins into energy through a process called gluconeogenesis.  However, this process is very inefficient and prevents fats and proteins from performing their primary functions which are to build, protect and repair your body’s cells.  Therefore, one big benefit of carbohydrates is that they provide your body with an easily accessible energy source.

2) THEY ARE A RICH SOURCE OF FIBRE:- If you choose your carbohydrates wisely then you should be getting the majority from fruits and vegetables.  Both of these plant based foods are an excellent source of insoluble and soluble fibre which have a number of health benefits.

Insoluble fibre is a type of fibre that absorbs water in your digestive tract and helps push waste materials through.  Its benefits include keeping your digestive tract healthy, reduced bowel disease risk and reduced constipation.  Soluble fibre is a type of fibre that dissolves in water in the digestive tract to form a gel like substance which holds foods there for longer.  It helps slow down digestion which keeps your blood sugars stable and allows you to absorb a greater amount of nutrients from your food.

3) THEY ARE A RICH SOURCE OF VITAMINS:- Fruits and vegetables do not just provide you with fibre – they are also an excellent source of vitamins.  Each of the thirteen vitamins are essential for the proper functioning of your body and have a number of benefits.  They protect you from a number of diseases (including cancer and diabetes, boost your immune system, promote proper growth, help your body produce various cells and much more.

4) THEY ARE A RICH SOURCE OF PHYTONUTRIENTS:- Many fruits and vegetables provide your body with phytonutrients too.  These are chemicals that are found naturally in plants and have protective properties.  They can act as antioxidants (which protect your cells from the damage using oxygen can cause), protect your body from harmful bacteria and also protect your body from certain diseases.

Carbohydrates are often seen as the nutrient to avoid when it comes to healthy eating and weight loss.  People seem to forget that they are the best and most efficient way for your body to get energy.  They are also a great source of many healthy nutrients including fibre and vitamins which are often unavailable in other food types.  Without carbohydrates your body will become malnourished and inefficient.  As long as you eat sensible amounts and stick to unprocessed, natural carbohydrates you can give your body the energy and nutrients that it needs and enjoy multiple health benefits.

Now I want to hear from you guys.  Are there any carbohydrate benefits I have missed?  Do you agree with the benefits I have put down?  Let me know by leaving a comment.

5 Top Tips To Consider When Choosing Carbohydrates

In my last couple of articles I discussed carbohydrates and the glycemic index (GI).  In my article on carbohydrates I discussed the different types and came to the conclusion that you should choose slow digesting, nutritionally dense carbohydrates where possible.  In the following article I looked at the glycemic index as a potential tool for selecting carbohydrates and came to the conclusion that whilst it is a useful starting point, it is flawed and is not something you should fully base your diet around.  In this article I will be bringing this information together and providing you with five top tips to consider when choosing carbohydrates.

1) USE THE GLYCEMIC INDEX AS A STARTING POINT:- The glycemic index gives foods a ranking of between 1 and 100.  It then splits these rankings into three groups; low GI (foods ranked below 55), medium GI (foods ranked between 55 and 70) and high GI (foods ranked above 70).  Low GI foods are seen as the best choice and should be consumed where possible whilst high GI foods should be avoided.  By eating low GI foods you can enjoy a number of benefits which include improved appetite control and protection from type 2 diabetes.

The glycemic index does have a number of problems.  One of these is that a single food can have multiple GIs depending upon how it is cooked, how fresh it is and more.  Another problem is that it is difficult to accurately determine the glycemic index of a meal that contains different types of food.

Despite these problems it is still a good starting point when choosing your carbohydrates.  For example, many fruits and vegetables have a low GI whilst most simple sugars (when eaten in their pure form) have a high GI.  The majority of nutritionists would agree that your diet should contain lots of fruits and vegetables and moderate levels of simple sugars.  Therefore, as long as you are aware of the problems associated with this method and do not rely on the glycemic index fully, it is a good tool to start with.

2) CHOOSE HIGH FIBRE CARBOHYDRATES WHERE POSSIBLE:- There are two types of fibre; Insoluble and Soluble.  Insoluble fibre  absorbs water in the digestive tract and expands into a bulky mass which then continues to move through pushing waste materials as it goes.  Soluble fibre dissolves in water in the digestive tract allowing foods to be held there for longer.

Both types have a number of health benefits.  Insoluble fibre promotes regular bowel movements which helps reduce constipation and lowers your risk of bowel disease.  Soluble fibre slows down the digestive process which promotes better blood glucose control and also allows you to fully absorb all the vitamins and minerals from your food.  On top of this fibre contains zero calories so high fibre foods can help you lose weight because they are naturally lower in calories.

Fruits, vegetables and wholemeal products are all rich sources of dietary fibre.  They also contain plenty of vitamins, minerals and other important nutrients making them an excellent carbohydrate choice.

3) CHOOSE VITAMIN RICH CARBOHYDRATES WHERE POSSIBLE:- There are thirteen different vitamins and your body needs each and every one so that it can perform essential functions.  Collectively the thirteen vitamins have numerous health benefits.  They are essential for growth, support healthy vision, keep your bones strong, help protect your cells from damage, reduce your risk for a number of diseases and much more.

Vitamins can be found in a variety of foods.  Cabbage, spinach and other green leafy vegetables are all excellent vegetable sources.  If you want to get your vitamins from fruits then bananas, berries and citrus fruits are all good choices.  Furthermore, all these vitamin rich foods are natural, healthy and full of fibre making them a fantastic carbohydrate choice.

4) CHOOSE NATURAL CARBOHYDRATES WHERE POSSIBLE:- As I discussed in the above two points you should choose fibre and vitamin rich carbohydrates when you can.  Whilst this is generally good advice there are certain highly processed products that artificially add fibre and vitamins back in during processing.  For example, there are a number of soft drinks which contain added vitamins.  Artificially adding these nutrients to processed foods creates two problems.

First, in many cases excessively high levels of these nutrients are added back in.  This can potentially lead to overdosing which has a number of unpleasant side effects.  Too much fibre can lead to wind, constipation and diarrhea whilst overdosing on vitamins can cause pain, cell damage and weaken your bones.

Secondly, synthetic forms of these nutrients are usually not as good as the natural form.  In most cases your body cannot properly absorb synthetic nutrients meaning that they are not as beneficial for you as the natural alternatives.  Furthermore, a lot of synthetic nutrients contain toxic by-products meaning that they can be damaging to your body.

For these reasons you should not just choose fibre and vitamin rich carbohydrates but you should also go natural where possible.  All the fruits and vegetables I have listed so far are fantastic carbohydrate sources that are natural, high in fibre and full of vitamins.  Therefore, you should make the effort to get a selection of them into your diet.

5) KEEP AN EYE ON THE TOTAL CALORIES:- Carbohydrates receive a lot of undeserved bad press.  The truth is they are neither good or bad – they are simply your body’s preferred energy source.  The problem with carbohydrates is that many people consume too many of them without getting adequate amounts of fibre, vitamins and minerals.  This ultimately means that they consume too many calories and do not get enough nutrients from their diet which leads to weight gain and a number of health problems.

Overindulging on any of the three macronutrients (carbohydrates, proteins or fats) is not good for your body.  However, by keeping an eye on the total calories you are consuming and exercising some portion control you can avoid these problems.  As long as you eat sensible portions carbohydrates can be a good source of energy and various nutrients.

For many people choosing the right carbohydrates is a very tough decision as there is so much conflicting information out there.  However, it does not have to be that hard.  Start by choosing a few low GI carbohydrates, make sure that they are natural, high in fibre and vitamin rich and eat a sensible amount.  If you do this then I am sure you will be choosing the best carbohydrates for your body.

What do you guys think?  Is this the right way to choose carbohydrates?  Is there anything vital that I have missed?  Let me know your thoughts by posting a comment.

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If you want to learn more about choosing the right carbohydrates I recommend Gilad’s Eat Right Now Nutrition Plan.  As part of this plan Gilad discusses his traffic light method to selecting food which involves labelling all foods; Green (foods that are excellent for you), Yellow (foods that are good for you) and Red (foods that are damaging to your health).  By eating mainly green and yellow foods you can enjoy better blood sugar control, an increased metabolism and much more.

The Glycemic Index Explained

In my last article I discussed the different types of carbohydrates and the way that your body uses them.  At the end of that article I mentioned that you should choose slow digesting, nutritionally dense carbohydrates where possible.  However, sometimes it can be quite difficult to determine which carbohydrates these are.  That is why today I am going to be writing about one of the methods you can use to choose the best carbohydrates – the glycemic index (GI).

WHAT IS THE GLYCEMIC INDEX?

The glycemic index is a system which ranks foods based on how they affect blood glucose levels.  It is based on research where a selection of healthy individuals were given a variety of carbohydrates to eat.  Their blood glucose levels were then measured every 15 minutes to see how fast and high they increased.  Finally, these changes in blood glucose levels were given a GI of between 1 and 100 with 1 being the lowest, slowest increase and 100 being the highest, fastest increase.  Based on this research the following conclusions were made:
- Low GI Foods = Foods with a GI below 55.
- Medium GI Foods = Foods with a GI between 55 and 70.
- High GI Foods = Foods with a GI above 70.

WHAT IS THE GLYCEMIC INDEX FOR EACH FOOD TYPE?

The glycemic index varies greatly by food type.  I have provided a summary of some of the main food groups below but you can find a full list by clicking here.

BREADS:- The GI of breads varies greatly based on the ingredients used and can range from 42 to 73.  Higher fibre breads generally having a lower ranking.

DAIRY:- Dairy products generally have a low GI because of their high fat content.  For example, milk has an average ranking of 27 whilst yoghurt averages at around 18.

FRUITS:- The GI of fruits is linked to its carbohydrate content with certain fruits being highly concentrated and others being less so.  For example, apples have an average ranking of 38 which is relatively low and reflects their high fibre and water content.  Contrastingly, raisins which are highly concentrated and contain a lot of sugars have an average ranking of 64.

NUTS:- Nuts have a very low GI due to their high fat content.  For example, cashew nuts have an average ranking of 22 and peanuts have an average ranking of 14.

PASTA:- The GI of pasta can range from 26 to 92 depending upon its fibre content, its shape and how quickly it is cooked.  Longer cooking times increase pasta’s GI with harder pasta having a low ranking and softer pasta having a high ranking.

SUGARS:- Sugars normally have a high GI because they are generally digested and absorbed into the bloodstream very quickly.  For example, glucose is ranked 100 whilst sucrose is ranked 68.

VEGETABLES:- Most none starchy vegetables cause little or no increase in blood sugar due to their high fibre and extremely low carbohydrate content.  For example, broccoli has an average ranking of 0.  However, vegetables that are richer in carbohydrates have a much higher GI with potatoes having an average ranking of 80.

WHAT ARE THE BENEFITS OF THE GLYCEMIC INDEX?

The idea behind the glycemic index is that you should choose foods with a low GI where possible.  This helps keep your blood glucose levels stable and reduces large blood glucose surges which have a number of complications including poor appetite control and organ damage.  Eating foods with a low GI is also thought to protect you from type 2 diabetes and heart disease.

WHAT ARE THE PROBLEMS WITH THE GLYCEMIC INDEX?

1) LIMITED SELECTION OF FOODS TESTED:- As I said at the beginning of this article GI values are based on research where healthy individuals were given a selection of carbohydrates to eat and then their blood glucose response was measured.  However, it is not practical to test certain foods and because of this they cannot be given a GI.  According to NutritionData.com only 5% of the foods in their database have GI values.

2) THE GLYCEMIC INDEX CAN BE DIFFERENT FOR THE SAME FOODS:- Certain foods can have multiple GIs with cooking times, the method of preparation, ripeness, individual differences in blood glucose responses and even the research source all having an effect.  For example, unripe bananas have an average ranking of 30 whilst overripe bananas have an average ranking of 52.  Hard pasta which has been cooked quickly has a relatively low GI ranking whilst slower cooked soft pasta has a much higher ranking.  Peaches have a different GI depending upon the research source you choose with one study suggesting an average ranking of 28 and another study suggesting an average ranking of 56.  Furthermore, everyone’s blood glucose response to food is different so a slice of bread may have a different GI for you than it does for other people.

3) THE GLYCEMIC INDEX ASSUMES THAT WE ONLY EAT ONE FOOD AT A TIME:- GI rankings are specific to each food type.  Whilst they can be used when you eat one food individually there is no accurate way to calculate the GI ranking of a meal that contains a combination of foods.  For example, we know potatoes have an average GI ranking of 80 but if we add some cheese (which has a much lower GI because of the high fat content) the ranking of this meal changes.  If we add some other foods to the meal it changes again.  The only way to accurately determine the GI of a meal is to test our own individual blood glucose response to it.

4) THE GLYCEMIC INDEX DOES NOT TAKE SERVING SIZE INTO ACCOUNT:- GI rankings are based on a standard 50g serving of carbohydrates.  They do not consider that you may only consume low amounts of high GI foods (which will result in a smaller blood glucose increase) or large amounts of low GI foods (which will result in a greater blood glucose increase).

However, this problem can be addressed with the glycemic load (GL) which takes serving size into account.  To calculate the glycemic load of a food you take its glycemic index, divide it by 100 and then multiply it by the net carbohydrates in the serving (total carbohydrates minus dietary fibre).  So for example if you ate a 100g unripe banana which had a GI of 30 and contained 15g of dietary fibre the glycemic load would be 25.5 = (30/100 * (100-15)).

Like the GI, the GL breaks foods down into three bands:
- Low GL Foods = Foods with a GL below 11.
- Medium GL Foods = Foods with a GL between 11 and 19.
- High GL Foods = Foods with a GL above 19.

GLYCEMIC INDEX SUMMARY

The glycemic index is a flawed tool but it does have some value when choosing your carbohydrates.  Selecting low GI carbohydrates can help stabilise your energy levels, improve your appetite control and prevent cell damage.  The glycemic index also promotes some healthy food choices such as steering people away from sugars and towards high fibre carbohydrates which have a number of benefits.  However, it can potentially promote the over consumption of fatty products because they generally have a low GI.  Furthermore, there are a number of factors that can change the GI of foods making it a difficult tool to base your diet around.

Overall, the GI is definitely a good starting point when it comes to choosing your carbohydrates.  Whilst it is limited and has a number of problems it can be a useful indicator of both good and bad carbohydrate choices.

What do you guys think?  Is the GI a useful tool despite its flaws?  Are there any better methods you know of for choosing your carbohydrates?  Leave a comment and let me know your thoughts.

Sources:
Glycemic Index (NutritionData.com)
Glycemic Index List (About.com)
What is the Glycemic Index (About.com)
Understanding the Glycemic Index (How Stuff Works)