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Certain foods cause inflammation which leads to insulin sensitivity as well as other chronic diseases. The unfortunate reality is that this inflammation also leads to an inability to manage weight, fatigue, poor performance and poor recovery.
Over consumption of foods that cause a “hyperglycemic” response, or a quick release of blood sugar, are one of the main sources of inflammation in our diets.
These foods include processed flours and sugar. Obvious sources include muffins, cookies, juices, soda, but even foods such as cereal, pasta and bread are not ideal if you are trying to take your diet to the next level.
Oh yea, Whole grain =/= healthy
Constantly eating processed sugar and flour->
Leads to hyperglycemia ->
Leads to insulin and leptin resistance ->
Leads to chronic inflammation ->
Leads to food cravings and unstable appetite, low energy storage levels, cardiovascular disease and weight gain
1) Focus On Eating Low Glycemic Carbs-
These foods cause a less pronounced release of blood sugar
Dark fruits with thin skin (i.e. berries), beans, nearly all vegetables are great carb sources. Slightly higher glycemic foods but still great options include sweet potatos, parsnips, quinoa, squash, pumpkin.
2) Eat a Diet High In Omega 3’s-
The American diet has an imbalance being too high in omega-6 and too low in omega 3. This poor ratio of omega 3-6 is a direct cause of chronic inflammation and disease. This is in part due to industrialized methods for extracting oils from nuts and seeds as well as commercial farming methods.
Get your protein from pasture raised animals and wild caught fish. Flax seeds, Chia seeds and Walnuts are great plant sources of Omega-3 Fats.
Try to include 2-3 omegas-3 rich foods daily, and avoid commercial oils coming from soybean, corn and peanut.