Page 57 - The Skinny On Your Diet Plan

reason why we fluctuate in body weight from day to day. We are always

storing or using up the nutrients we consume on a daily basis. Which is why

you should only (officially) weigh yourself about once or twice a month. Or,
at least be conservative with your weigh-ins. Carbohydrates also cause a

release of insulin. A larger insulin response can be beneficial at certain times
(like after an intense workout) and almost wasteful at certain times (like

before bed).

Although the fundamental process of digestion is the same, people
differ in their tolerance and handling of carbohydrates. However,

carbohydrate type also plays an important role. When the diet consists of

simple sugars and refined carbohydrates (which the body breaks down
rapidly), one may notice elevations in blood triglyceride levels, bad

cholesterol, and insulin resistance. On the other hand, carbohydrates that are

digested and absorbed slowly, such as whole grains, fruits, and vegetables,
can help to control insulin response, energy levels, and body composition.

Such unrefined, unprocessed, complex carbohydrate sources may reduce
triglycerides and improve one’s cholesterol profile (Jenkins et al 1987).

Other benefits of a lower glycemic diet include increased vitamin and
mineral intake, increased fiber intake, enhanced satiety, a higher thermic

effect of feeding, and blood sugar control (Ludwig & Eckel 2002; Ludwig

2000). Let’s quickly talk about the glycemic index of foods.

Many of you are probably familiar with the glycemic index (GI), a
measure of how quickly and significantly a given food can raise our blood

sugar there by affecting our insulin as well as other hormones. In general,
the less processed and higher fiber a food is, the more complex its

carbohydrate molecules usually are. Because of this, those foods will

usually take longer to digest and thus have a lower GI.

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