Are you at risk of diabetes, heart disease, cancer, osteoarthritis, or other health issues related to obesity? Yes, you can have any of these obesity related diseases without being obese, but the risk is much higher if you have gained a few extra pounds or are over your ideal weight.
The cost of healthcare around the world has climbed beyond comprehension and is still rising with the rise of obesity around the globe. Reducing the obesity issue is the major answer to the cost of healthcare.
It is well known that that obesity is associated with a higher risk of diabetes, heart disease, cancer, and all forms of arthritis.
Eat less, move more! Have you heard that? And it is true that the number one cause for weight gain is taking in more calories than are used in activity. All sorts of excuses are used for not moving more – tight schedules, more office/computer jobs, modern conveniences, and a slowing of metabolism as age increases.
My mother told me about her grandma and how even as a young person, my mother would practically have to run to keep up with her grandma. Her grandma did not drive so if she needed to go somewhere, she walked.
When my mother was in her 80’s and early 90’s she spent time living with us (usually 4 to 6 months a year). I would walk 2 miles with her every day the weather permitted. She walked along at a good clip and I didn’t have to slow down to wait for her. She was 5-feet-tall, weighed 100 pounds at her best, and was on no prescription drugs. Her mind was sharp as a tack and she still made quilts, participated in her local church, and read her Bible daily. She took a small bowl full of supplements every morning and evening. Quite a role model she was!
I was fortunate to have grown up on ranches in northeastern New Mexico. We always had grass-fed beef, venison, fresh milk and eggs. During the summer and early fall, we had an assortment of fresh vegetables and some fruit. My mother baked our bread from scratch and cooked a big pot of pinto beans every week. During the winter and spring we ate from the canned fruits and vegetables my mother had put up from the garden surplus in the summer and fall. Processed foods were unheard of at our house.
Unfortunately today’s lifestyle does not give us access to fresh food like it once did. We have to rely on produce from the grocery store. Maybe during the summer months, we may have access to a local farmer’s market. Things are different now.
So what can we do to stay healthy or become healthy and combat the rising obesity problem?
- We can move more. Very few people are so ill they cannot walk. If all you can do is take 2 steps today, tomorrow take 3 steps. Start where you are and move step by step from your starting point. Schedule time to move more! Take the time and make the effort – it can only put you closer to your ideal weight.
- Make wise food choices!
- Become informed about the effect of certain foods on your body.
- Again make and schedule time to plan and prepare your food.
- Most of us do have access to frozen food which is often much better than the fresh from the typical grocery store.
- There are certain foods that are considered relatively healthy but in fact are high in sugars or starches (carbs). Consuming too many of these foods can set you up for what we call the ‘roller coaster’ effects of uncontrolled glycemic response as blood sugar levels go through peaks and valleys throughout the day.
Being on the ‘glycemic roller coaster’ will have an effect on your mental and physical energy thus setting you up for skipping out on your activity time and for grabbing the most convenient food available. Understanding how glucose and glycemic response affects the body is important.
Glucose is a double-edged sword
- The body recognizes blood glucose as an essential partner of energetic health. Glucose is the basic carbohydrate energy unit that circulates through the bloodstream to our cells.
- The body recognizes blood glucose as a potentially lethal adversary. Glucose has the potential to damage the circulatory system if levels remain too high for too long. Thus, when blood glucose levels exceed certain predetermined upper limits, the body needs to lower those levels rapidly. To do that it secretes insulin, which enters the bloodstream and causes glucose to be lowered.
Glycemic response is basically how our body responds to glucose
Eating a lower glycemic response diet results in lower, less dramatic elevations of blood glucose which means less insulin needs to be secreted.
- Secreting less insulin helps reduce the risk of diabetes because the body’s ability to make insulin is not continually overtaxed.
- Secreting less insulin is associated with more heart healthy blood lipid levels, in particular lower triglycerides and higher HDL (good) cholesterol. Thus, it is thought that lower insulin secretion helps reduce the risk of heart disease.
Interesting aspects of low glycemic response foods:
- They are converted to glucose, enter the bloodstream more slowly, and provide more even lasting energy
- Blood glucose levels stay within “safe” parameters because less insulin is secreted
- The glucose leaves the blood gradually and over a longer period of time
- Result in a longer period of hunger satisfaction thus a lower the amount of food is eaten overall
Choosing low glycemic response foods may be easier than you think
- Think natural, purest state, unprocessed, raw, fiber
- Avoid refined carbohydrates such as white bread, white rice, white sugar, etc. (many wheat breads on the shelf are not much better than white bread)
- Bread labels should list whole grains first. I do not consume much bread but my choice when I do purchase bread is the sprouted-grain breads usually available at health food stores. I can have a slice of sprouted grain one day for breakfast and am satisfied until lunch time but if I have a slice of 100% whole grain bread, I am hungry within 2 or 3 hours.
- The closer food is to its natural state, the lower the glycemic response
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Have a happy, healthy, low glycemic day!
presented by Pat Moon
Dedicated to equip you to Feel Great, Look Radiant, and Live Healthy
Over 30 years of experience with NeoLife/GNLD Health and Nutrition Company
Offering solutions to fighting disease at the core!
Galatians 5:22-23 – But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness,faithfulness, gentleness and self-control. Against such things there is no law.
(All information on this blog site is not intended to diagnose, treat, cure or prevent any disease. Information on this site has not been approved by the Food and Drug Administration.)
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