There are three kinds of nutrients: carbohydrate, protein, and fat. We need to eat a diet that provides an optimal balance of these nutrients. Carbohydrate is a general term for a wide range of foods, vegetables, fruits, grains, and legumes. Carbohydrates are an excellent source of energy. Between 60 and 70 percent of your daily intake should be in some form of carbohydrate. Protein found in meat, fish, dairy, and plant foods such as beans. Protein is essential to build, maintain, and repair body tissue. About 15 to 20 percent of your daily intake should be in the form of protein. Fat is found in meat, dairy products, nuts, and oils. It is essential for energy and hormone production. About 15 percent of your daily food intake should be in the form of fat.
It is recommended to focus on eating the right kind of carbohydrates. There are two types of carbohydrates: complex and simple, or refined. Some carbohydrates accelerate the aging process. Some are powerful rejuvenators. Understanding the difference between the two types is the key to restoring youthful metabolism. Simple carbohydrates are age accelerators. They include sugary snack foods, junk food such as potato chips, white bread, white rice, white pasta, pre-sweetened breakfast cereals, snack foods, and most cookies and cakes.
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The problem with simple carbohydrates is that they break down very rapidly in the bloodstream, causing a sharp rise in our blood sugar levels. These foods can actually cause a greater surge in blood sugar than that resulting from eating sugar straight from the box. Eating these bad carbohydrates can wreak havoc on our metabolism. These foods can cause surges in blood sugar tat not only exacerbate the problem of insulin resistance but also cause food cravings and constant hunger. This often leads to eating more bad carbohydrates, causing the cycle to repeat. Eating simple carbohydrates will put on extra weight and age us before our time.
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Complex carbohydrates are rejuvenators. These include fruits and vegetables, whole- grain, unrefined products such as multigrain breads and cereals, pastas made from whole wheat or vegetable flours, beans such as lentils, black beans, and navy beans. Although complex carbohydrates are good for us, they are not all the same, and we must limit the amounts we eat. With few exceptions, most breads and cereals tend to cause a sharper rise in blood sugar than do vegetables. Eating too much of these foods can result in a sugar crash, leaving you feeling hungry and depleted. To avoid the sugar highs and lows, limit servings of bread, cereal, and pasta to no more than three or four a day.
Starchy vegetables such as corn and potatoes should also be eaten in limited quantities. Limit servings of potatoes and corn to no more than two to three a week. Although potatoes and corn are basically healthy and contain important vitamins and minerals, they too, are broken down very rapidly and can cause a sudden blood sugar surge. Eliminate white bread, sugary breakfast foods, snack foods, and junk food completely from your life. Replace them with whole grains. Seven- or nine-grain breads that are sold in most supermarkets are good choices. Rye or pumpernickel bread and crackers are also fine.
Rid your pantry of pre-sweetened ready-to-eat breakfast cereals and switch to unsweetened cereals made from unprotected grains. Oatmeal, rye flakes, barley flakes, and 100 percent bran flakes are good choices. It is also recommended that you try breads made with sprouted grains because they are broken down by the body at a slower and steadier pace than breads made with flour and are often easier to digest. Sprouted breads, rolls, and even bagels are sold at health food stores and supermarkets, such as those made by Shiloh Farms, Food for Life, and Alvarado Street Bakery. Remember, these breads are not made with preservatives and must be refrigerated.
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Eat Rejuvenating Carbohydrates is the Way to Good Health