CARB FEAR

This weeks wisdom is all about the carb fear? we know it- some of us more than others..! Have a listen then please let me and your pod know how you got on.

Whole Grains:

• Examples: rice, quinoa, whole wheat, barley.

• Health Benefits:

  • Regulated Insulin Levels: Whole grains have a low glycemic index, which means they release glucose into the bloodstream gradually, preventing rapid spikes and crashes in blood sugar levels. This helps in maintaining insulin sensitivity and reducing the risk of insulin resistance.

  • Fibre Content: The high fibre content in whole grains promotes healthy digestion and can aid in managing weight, as well as supporting gut health. This indirectly affects hormone balance.

1. Legumes:

   • Examples: Lentils, chickpeas, black beans, kidney beans.

   • Health Benefits:

     • Stable Blood Sugar: Legumes are rich in fiber and protein, which slow down digestion and help regulate blood sugar levels. This can assist in managing insulin levels and preventing hormonal imbalances.

     • Plant-Based Protein: Plant-based protein sources, like legumes, can contribute to overall hormone health by providing amino acids necessary for hormone synthesis and function.

2. Vegetables:

   • Examples: Broccoli, spinach, sweet potatoes, carrots.

   • Health Benefits:

     • Fibre and Antioxidants: Vegetables are low in calories and rich in fibre, vitamins, and antioxidants. These properties support overall health, including hormone regulation, by reducing oxidative stress and inflammation.

     • Phytonutrients: Certain vegetables contain phytonutrients that may have positive effects on hormone balance, such as indole-3-carbinol in cruciferous vegetables that supports estrogen metabolism.

3. Fruits:

   • Examples: Berries, apples, oranges, pears.

   • Health Benefits:

     • Balanced Blood Sugar: While fruits contain natural sugars, their fibre content slows down sugar absorption, helping to maintain stable blood sugar levels and preventing insulin spikes.

     • Vitamins and Minerals: Fruits are rich in essential vitamins and minerals that play a role in hormone synthesis and function.

4. Nuts and Seeds:

   • Examples: Almonds, chia seeds, flaxseeds, walnuts.

   • Health Benefits:

     • Healthy Fats: Nuts and seeds contain healthy fats, such as omega-3 fatty acids, which are crucial for hormone production and cellular function.

     • Satiation: The combination of healthy fats, protein, and fiber in nuts and seeds can contribute to feelings of fullness and satiety, which may help in managing weight and supporting hormonal balance.