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by Mike Geary, licensed Nutrition Specialist, licensed personal Trainer
I’d like to begin a bit discussion today about carbohydrates… as well as in particular, “white foods” in addition to potatoes. One reason I wished to mention this is since so numerous health and wellness as well as physical fitness experts trash talk potatoes about being a poor carbohydrate option since of the high glycemic index. Some even state such outrageous things as “avoid any type of as well as all white carbohydrates”.
Ok, now while I definitely agree that white bread as well as fine-tuned white sugar are two of the worst things we can be feeding our bodies, I certainly don’t agree with avoiding any type of as well as all “white carbohydrates”. now I understand all of the buzz lately has been about vibrant foods as well as the protective antioxidants that they contain. They tell you to focus on colors as well as stay away from white.
It’s true that vibrant foods are great, however it is a huge error to particularly prevent white foods! There are lots of white foods that have particular nutrients that are difficult to discover elsewhere. Let’s look at a few examples…
Onions & Garlic
What about onions as well as garlic? They are both white as well as they are chock full of protective phytonutrients, vitamins, as well as trace minerals that aren’t simple to discover somewhere else in a typical diet… such nutrients as allicin, quercetin (an essential flavonoid), chromium, as well as other distinct anti-inflammatory nutrients.
Couve-flor
Another example of something white that is excellent for you is cauliflower. Cauliflower is packed with vitamin C, fiber, minerals, as well as special compounds such as glucosinolates as well as thiocyanates, which are particularly plentiful in cruciferous vegetables such as broccoli, cauliflower, as well as cabbage. as well as a little-known truth is that a few of the compounds in cruciferous vegetables assist to battle other estrogenic compounds in our food supply as well as atmosphere as well as can assist avoid excess tummy fat. So eat up on that cauliflower!
Mushrooms
Not numerous people recognize this, however surprisingly, even white mushrooms have high levels of distinct nutrients as well as antioxidants. White mushrooms are high in a couple kinds of antioxidants called polyphenols as well as ergothioneine.
Batatas
Now that likewise leads us to one more example – white potatoes (which by the way, can likewise be discovered in red, yellow, purple varieties, etc). numerous health and wellness experts insurance claim that potatoes are a poor carbohydrate since they are believed to have a high glycemic index. very first of all, if you’ve checked out my reality about six pack Abs book, then you comprehend that glycemic index is not necessarily the most essential element in selecting your carbohydrates.
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While a generalization can be made that many low glycemic index carbohydrate options will assist you lose body fat simpler than high glycemic index choices, it is not all that it’s cracked as much as be. There are numerous other elements that identify exactly how your body will react-to as well as process the carbohydrates you ingest, such as glycemic tons as well as likewise exactly how you integrate the high GI food with other foods.
For example, utilizing glycemic tons as an example… it is understood that watermelon has a high glycemic index. However, the glycemic tons of a typical serving of watermelon is just method as well low for your body to begin packing on body fat just since you ate a high glycemic index fruit. You would have to eat such an huge quantity of watermelon just to get sufficient grams of carbohydrates to have any type of unfavorable glycemic effect, that it is just non-sensical.
Not to mention that watermelon is likewise a excellent source of vitamins, minerals, as well as lycopene. There’s just no reason to prevent it just since it has a high GI. My point is… candy bars, cupcakes, as well as donuts make you fat… NOT watermelons, carrots or potatoes.
Also, as i mentioned, food combinations are essential in exactly how your body processes the carbohydrates as well as the associated blood sugar as well as insulin reaction you receeu tenho. For example, if you mix a high glycemic index carbohydrate with an additional source of fiber, healthy fats, or even specific proteins, numerous times the blood sugar as well as glycemic reaction will be slowed down significantly by the method you integrated the food. Again, I talk in detail about this entire topic in my reality about six pack Abs book.
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Alright, so back to my point that white potatoes are really a healthy carbohydrate as long as you eat them in the best form… with the entire skin, as well as please don’t destroy them by deep frying them into french fries either! French fries are one of the most evil things ever created for your health, however only since we destroy them by soaking them in a burning bath of trans fats in the deep fryer from the hydrogenated oils that are normally used.
Keep in mind that potatoes include so numerous vitamins as well as minerals that the listing is method as well long to even try. Also, as long as you eat the skins, you get a good shot of fiber too.
On the topic of potatoes not being so poor after all, I don’t keep in mind where I saw this referenced, however I just recently saw a specific research study that had participants eat something like 7-9 whole potatoes each day for a number of weeks.
At the final thought of the study, the potato eaters had really consistently lost weight! I’d venture a assumption that the reason the people lost weight is that they were most likely so full from eating all of those damn potatoes, that they really consumed less calories than normal! An typical sized potato only has about 100-120 calories, as well as I can certainly envision you’d be full continuously from eating 7-9 potatoes each day.
Now I would never suggest going to those extremes, however my point is that an occasional potato is not going to hurt your efforts to get lean, particularly if you integrate it with some other fibrous vegetables as well as perhaps a healthy fat as well as some proteína. on that note, I have one of my preferred recipes for you, utilizing potatoes.
Geary’s Lean-Body Potato Side Dish
* preferred quantity of infant potatoes (I like to utilize this blend I discovered just recently at a health and wellness food store… it is a blend of white, red, yellow, as well as purple infant potatoes)* 1 red pepper* 1 eco-friendly pepper* 1 yellow pepper* 1 or 2 onions* a couple cloves of garlic, finely chopped* 1 or 2 Tbsp additional virgin olive oil* a bit salt as well as pepper to taste (I like utilizing a sea salt instead of typical industrial salt)
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Cut the infant potatoes into somewhat smaller pieces as well as location in a steamer up until soft all the method through. slice up the peppers as well as onions into strips as well as add with the chopped garlic into a pan with the olive oil. cook the peppers, onions, as well as garlic up until tender, as well as then add the steamed infant potatoes. stir everything together as well as serve. This is a tasty as well as healthy side meal that goes excellent with poultry or red meat.
I hope you’ve delighted in this bit topic today about potatoes, healthy carbohydrates, glycemic index, as well as my killer potato recipe idea!
If you delighted in this short article today, feel totally free to copy/paste this link as well as email to your good friends as well as household that would be interested.
Visit get Rid of tummy Fat without Abdominal exercises house page for much more info on diet plan as well as weight loss.
Cascia Talbert is a hectic blogger, publisher, freelance writer, on the internet vendor as well as mom of five children, living in The Pacific Northwest. Com um B.A. in history as well as legislation as well as a enthusiasm for composing as well as staying healthy, she started The healthy mothers magazine in 2007. The healthy mothers magazine is currently placed the top health and wellness blog for mothers as well as features a number of health and wellness professional writers as well as mother bloggers. Ms. Talbert believes that if moms are well informed on health and wellness problems as well as exactly how to stay healthy, they can pass that info down to their kids as well as reverse the youth obesity stats in the U.S.
Ms. Talbert is a featured health and wellness blog writer at Wellsphere.com as well as her articles can likewise be discovered on ezinearticles.com. She likewise runs the healthy mothers social media network on Ning, is the chief advertising policeman for Talbert Nutrition LLC, as well as is on the social networK Conselho Consultivo para o Desafio de Bem -Estar da América. cumprir com ela no Google+.
Link para este post: Batatas, índice glicêmico, bem como “alimentos brancos”-bom amigo ou inimigo para um corpo magro?
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