Eating The Right Types of Foods Keeps You From Feeling Hungry Later - By: Dr. Kevin Smith

In a recent internet blog, one member asked me if eating protein lowers blood glucose levels. Here’s the answer to that: consuming protein does not lower glucose levels. What lowers blood glucose levels is insulin - which is secreted when there is a presence of sugar in the blood stream. There are three types of macro-nutrients: 1) Carbohydrates 2) Proteins 3) Fats. These macro-nutrients are digested and assimilated at different rates. The quickest to be broken down and assimilated into the body are carbohydrates. We absorb carbs the second we put them into our mouths. Have you ever put a cracker in your mouth...and 20 seconds later it was all broken down by your saliva? That's because there's an enzyme in our saliva called "salivary amylase". It initiates the breakdown & absorption of carbs. This also accounts for why if your blood glucose breaks down, if you drink a small glass of orange juice, you immediately feel better. It gets into your system PRONTO!

The second group of macro-nutrients are proteins. These are slower to be broken down and absorbed. Proteins must be broken down by the gastric juices in our stomachs. They also do not cause as great an impact in the secretion of insulin. So eating protein based foods allows you to maintain a more steady blood glucose level...and you're not riding the "insulin roller coaster - of spikes and crashes". That's why protein shakes and protein bars are so popular with dieters. Plus eating protein keeps you fuller longer.

The third type of macro-nutrients are fats. These are the slowest to be broken down and absorbed. Fats must be emulsified by bile - which is secreted by the gall bladder into the first section of the small intestine called the duodenum. People with gall bladder problems often complain of pain and cramping when they eat a high fat meal. Fats keep you satiated the longest, so this accounts for why after you eat that triple bacon cheeseburger, you're not hungry for another 7 hours (meanwhile you feel like you've got a rock in your belly). Fats also do not impact blood sugar levels anywhere near as much as carbs.

The ideal composition of macronutrients are: 40% protein, 30% fats and 30% carbohydrates. This is the composition basis of the "Zone Diet" and also the "Mediterranean Diet". By the way, you should consume the highest QUALITY of each macronutrient type. High quality proteins, high quality fats and high quality carbs.

High quality carbohydrates come from fresh fruits and vegetables (preferably organically grown – which means they haven’t been sprayed with pesticides or insecticides). These are what I refer to as “whole foods” – meaning you eat them in their most raw, whole form. They’re not processed, packaged, canned or flash frozen.

High quality proteins come from fish, eggs, chicken, and lean cuts of meat (including venison and other wild game). Grass feed beef is better than corn fed beef. And if at all possible, try to buy animal proteins which come from animals that were not injected with antibiotics and estrogen.

High quality fats come from olive oil, almonds, fish oils (from salmon, herring, tuna, sardines etc), flaxseed oil, hempseed oil, avocado,

We need to consume not only the right composition of foods (40% proteins, 30% fats, 30% carbohydrates), but also the highest QUALITY of each of these constituents.

About the Author

-- Dr. Kevin Smith Red Apple Wellness http://www.redapplewellness.net

Article Directory Source: http://www.articlerich.com/profile/Dr--Kevin-Smith/61439

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