Is Saturated Fat Bad and Unsaturated Good for You? Review + List
We need fat in addition to carbohydrates and proteins as a source of energy. However, one fat is not the other and they have different effects on our health.
Saturated fats have a bad reputation. They would cause heart and vascular disease. And if you think about that, that’s weird. We have been eating saturated fat (meat, eggs) for hundreds of thousands of years, while cardiovascular disease has only been an epidemic for a century. But what do we have to trust? Our common sense or the advice of The Nutrition Center?
I rely on science and searched it for you, I share my findings in this article.
What you will learn more about fats in this article:
What types of fat there are
What types of fat there are
Which types are bad and good for you
Why low-fat eating is not healthy
What are the foods that contain healthy fats
What types of fat are there?
We can divide the fats into two main groups:
If you want to know if saturated fat is bad, or unsaturated fat is good for you, you can also scroll down straight to the summary. If you really want to know all the angles, I would advise you to read this article in its entirety.
It is not possible to avoid saturated fat altogether, as both fats will always be present in fatty foods. It is true that you have foods that are high in unsaturated fat while they are low in saturated fat. So you have an influence on the amount of saturated fat you eat.
The difference between the saturated and the unsaturated fat are the chemical bonds. Saturated fats are fatty acids without double bonds. Unsaturated fatty acids have at least one double bond.
Saturated fatty acids have a solid form at room temperature (usually) while unsaturated fatty acids are (usually) liquid.
Saturated fatty acids are found in:
All foods in which the above foods are processed
The following fatty acids are saturated fatty acids:
Many people have grown up with the idea that saturated fats are extremely unhealthy and that you should avoid them at all times. Yet saturated fats are necessary to stay healthy, we really would not be able to do without.
Saturated fats are the building blocks for many hormones that play a role in heart, liver and lung function and are necessary for nerve signal processing and keeping our immune system strong. Saturated fatty acids also form the building blocks for the cell membrane.
Saturated fatty acids are also required for the transport of fat-soluble vitamins (A, D, E and K2) and metabolic processes. These fatty acids also ensure the absorption of minerals.
Saturated fat and cholesterol
Yet saturated fatty acids have a bad name. It all started in the 70s of the last century. In 1977 Dietary Goals for Americans, a connection was made between eating saturated fat and increased cholesterol.
Health organizations in other countries took over and manufacturers came on the market with low-fat nutrition.
The theory was that saturated fat increased the (bad) LDL cholesterol. Elevated LDL cholesterol is seen as a risk factor for cardiovascular disease. This theory has never been proven (source) but is nevertheless the recurring theme in many dietary recommendations by health organizations such as The Nutrition Center.
And since elevated LDL cholesterol is a marker for an increased risk of cardiovascular disease, it seemed logical to eat less saturated fat.
Several studies have been conducted into the effect of saturated fat on cholesterol. However, the effect is weak and inconsistent and the investigations have methodological deficiencies.
If saturated fat really has such a big effect on cholesterol then you should be able to prove it easily. However, this is not the case up to now. The relationship between eating saturated fat and the rise of LDL cholesterol is therefore very debatable.
The story with cholesterol is that people with high cholesterol are more likely to have heart disease. This does not mean that cholesterol causes heart disease. Cholesterol is produced by the body to combat inflammation! High cholesterol can, therefore, be seen as a marker that there are problems (inflammation) somewhere in the body.
We also need cholesterol. For example, too low cholesterol is also associated with an increased risk of premature death.
Certain population groups eat an exceptionally large amount of saturated fat. Examples are the Masai (an African nomadic tribe) who drink a lot of full-fat milk and the population of some Polynesian islands that mainly eat coconut and derived products. These populations have healthy cholesterol and cardiovascular diseases do not occur
LDL cholesterol can be divided into two subclasses: small dense LDL (sdLDL) and large buoyant LDL.
It is the sdLDL cholesterol that is associated with an increased risk of heart disease. Eating saturated fat causes a shift of sdLDL cholesterol particles to the LDL with larger particles (large buoyant LDL). This actually reduces the risk of cardiovascular disease.
In addition, saturated fat provides an increase in good HDL cholesterol.
Why Almost All Coconut Oil Processed Junk Is + 3 Good Variants
You walk through the supermarket and want coconut oil. What do you see? Dozens of brands with fantastic statements like: 100% pure, extra virgin, cold pressed, organic etc. But what does that all mean? And cannot everyone say that about coconut oil?
To answer those questions, I interviewed coconut oil expert Bob Wright, especially for this article. So you can hear first-hand how it really is.
Are you ready with all the contradictions in the media? Discover the truth about coconut oil here!
In this article you will learn:
The truth about coconut oil (90% of the products on the market is junk)
The REAL reason why authorities may be so negative about coconut oil
How you can recognize qualitative virgin coconut oil (and which I recommend to you)
What spells on coconut oil are all nonsense and everyone can call (no legislation)
The proven health benefits of virgin coconut oil compared to the junk version
And much, much more …
Coconut Oil Uses and Benefits – Bob Wright
How bad (copra) coconut oil is made
Coconut oil is still immensely popular and many people are proud that they have replaced coconut oil with vegetable oil. But there are more and more stories and news reports that coconut oil would be unhealthy for you.
How is that exactly?
Copra coconut oil
Why is coconut oil seen by health authorities, such as the Nutrition Center, as unhealthy? The biggest problem is that almost all coconut oil on the market is refined (also known as copra). Let me give you a glimpse into the process of making processed coconut oil.
Mostly in the western world, the kernel (which contains the flesh) is also called the coconut, but that is actually not entirely correct. The whole stone fruit is The Coconut!
The process of copra is that the kernel of the coconut is opened by means of a large knife. Nothing is done with the coconut water that runs out.
There are 2 methods on which the bad copra coconut oil is dried:
Method # 1: oven-dried coconut oil
Let’s start with drying in ovens. The half caps of the kernel are put in ovens to dry.
However, if you want the flesh to be well preserved, it must be dried within 4 to 5 hours. In the process of copra, drying in ovens can take up to 2 days, and that is far too long.
The fire in the oven is also fueled with kerosene, which does not benefit the smell and taste of coconut oil because the fire is underneath and the vapors and smoke go up.
Photo 1: oven from the outside
Photo 2: oven on the inside, cells are placed side by side
Photo 3: oven on the inside, cells are already lit.
Method # 2: sun-dried coconut oil
The other process of drying is drying outside in the sun. This process takes 3 to 4 days. The problem of drying in the sun is that you do not have sun every day. Some nights can also be damp, which gives mold and bacteria the chance to multiply quickly.
Photo 4: sun-dried coconuts are moldy but coconut oil is still made from it
The middle coconut that looks good has been added for the photo I am sure. As you can see, everything has become downright filthy because it has been lying in the sun too long and there have been vermin and birds on it.
Photo 5: 3 categories of coconuts – left shelf life of 6 months, middle 4 months and right 2 months
Sun-dried coconut oil is awfully dirty and is therefore deliberately refined. It is then odorless, colorless and stripped of a lot of nutrients. The only thing you keep through this process is fat.
The reason why coconut oil is manufactured in this way is that it is a cheap way of producing. Many families in Asian countries use copra coconut oil for cooking because it is cheap. People who have more to spend go for a healthier alternative.
And yes, this processed copra coconut oil is also sold in Europe and the US as healthy coconut oil.
Making the right (healthy) way of coconut oil
Because all good nutrients in the processed copra coconut oil have been lost, the use of this coconut oil junk may have a counterproductive effect, with all sorts of increased health risks as a result.
The process of unprocessed virgin coconut oil is fortunately very different.
Virgin coconut oil is a name for pure unprocessed coconut oil that contains a large number of nutrients from the coconut.
Top 16 Lies of Agencies and Regular Media about Nutrition
Despite the scientific progress, we make every year in the field of nutrition and health, some dietary myths do not seem to go away.
There are a lot of untruths about healthy food on the internet and on television. Most people, therefore, think they know a lot about weight loss and healthy food.
They have heard what is and is not healthy through agencies, regular media, friends, family and nutritionists. Whether this is all right, they have not really thought about.
In this article, I count for good with the 16 biggest myths, misconceptions and lies that are about healthy food.
You learn, among other things:
The biggest misconceptions about food
Which products are a better alternative than bread (to prevent iodine deficiency)
Why dinner is not as bad as you think (if you pay attention to one thing)
How many pieces of fruit you can eat every day if you want to lose weight
Why the use of vegetable oil is not as healthy as you think
What is most important for permanent weight loss (more important than exercise)
Why eggs help very well in weight loss
How many grams of salt you can consume daily (it is more than you think)
How is saturated fat in bad daylight
And much, much more …
# 16: if you do not eat bread you get an iodine deficiency
Many Western people eat a few slices of bread daily with their meals. It has become an important part of the modern diet.
Because iodine is the biggest shortage in many western countries, the governments have decided to enrich the baking salt with iodine (not surprisingly that the Nutrition Center will continue to recommend bread forever).
The recommended daily amount of iodine is 150 mcg. Each slice of bread contains 25 micrograms of iodine and at 6 sandwiches you reach 150 mcg.
Iodine is a mineral that is important for a properly functioning thyroid gland. The mineral increases the production of thyroid hormones. If you have a shortage (together with selenium and other factors) you can develop a slow thyroid gland.
A common claim is that you have to eat bread to prevent an iodine deficiency with eg misleading messages from different mdia sources. It states that you do not necessarily get too much salt if you eat bread because it depends on what you eat more BUT you do get by definition an iodine deficiency if you do not eat bread.
If you think somewhat logically, you know that the previous reasoning can never be correct …
Whether you get an iodine deficiency also depends on what else you eat. You can also extract iodine from many more products than bread. A piece of cabbage or haddock (fish) already yields 4 times more iodine than bread and in its natural form.
Below you can see an overview of products with a high iodine content:
# 15: skipping breakfast is bad for you
Breakfast is still seen as healthy, more important than other meals. The Nutrition Center even calls breakfast ‘an indispensable start of the day’.
These are pretty hefty claims. But are they scientifically proven?
Is skipping breakfast bad for you? The results from recent studies will surprise you.
Let me start by saying that people who eat breakfast are generally healthier than people who skip breakfast. They are less likely to be overweight and have a lower risk of different chronic diseases. That is because they mainly eat healthy.
However, the studies that show this are observational. In other words, these studies show that breakfasters are healthier on average, but they can not prove that breakfast is responsible for this.
It is more plausible that people who skip breakfast are also the people who drink more, smoke more often, are more often unemployed, go out late, etc. And that is reflected in bad health.
So you do not measure if breakfast is bad, but you measure the health of people who have an unhealthy lifestyle.
However, new randomized controlled trials (also called RCT) show a completely different story. RCT is seen as the gold standard for scientific research.
From these new studies, it appears that:
Breakfast does not stimulate your metabolism
Some people claim that skipping your breakfast slows down your metabolism. But this is big nonsense. These people mean the thermal effect of food. This is the increase in calories that are burned after you have eaten something.
The only thing that matters for your metabolism is the total amount of food you eat one day. It actually makes no difference at what time you eat or how often you eat.
Over a period of 24 hours, scientists saw no difference in the number of calories burned between breakfasters and people who had skipped breakfast.
Skipping breakfast does not cause weight gain
Contrary to what is often thought, skipping breakfast does not make you fatter. The theory behind this is that skipping your breakfast later on triggers your metabolism and that you will eat more for the rest of the day to compensate.
I have now negated the metabolic myth. But what about overeating the rest of the day when you skip breakfast?
That would be logical in the first instance, but is not supported by scientific evidence. It is true that you may be a bit more hungry at lunch, but this is not enough to compensate for your skipped breakfast.
Several studies show that skipping breakfast can reduce the total calorie intake by 400 calories per day. This is not surprising when you realize that you have removed a full meal from your diet.
Interestingly, this was not reflected in a 4-month study, in which more than 300 obese men and women were examined.
The participants were divided into two groups: one group had a daily breakfast, the other group skipped breakfast. After 4 months there was no difference in weight between the two groups. It simply did not matter whether you opted for a breakfast or not.
These results are supported by other studies, which show that skipping breakfast has no visible effects on weight loss or weight gain.
There are a whole series of more benefits of skip meals such as accelerating growth hormone production, delayed cell aging, becoming more insulin sensitive, etc. So please review my article on intermittent fasting about this or watch the video in which the myths about breakfast skipping are debunk:
In summary: high-quality studies show that it makes no difference whether people eat breakfast or not. Skipping your breakfast does not cause a delayed metabolism.
15 Proven Health Benefits of Green Tea + 3 Variations
Here is all you need to make a great cup of green tea!!
Green tea is healthy they say. Many health claims also do the round.
It would also help with losing weight and burning belly fat.
Is green tea really as healthy as one says? And does it really help to lose weight?
I searched for you what the scientifically proven health benefits of green tea are and share them with you here.
What you will learn in this article:
The difference between ordinary tea and green tea
How that is with green tea and weight loss
What are the proven health benefits of green tea
Finally, I give you a few green tea variation recipes that make green tea even healthier.
What is green tea?
Green tea is made from the same tea leaves as the ‘ordinary’ black tea that we all know.
In the West, more than 90% of tea sales are black tea and it was the only tea type that was drunk in the West for a long time.
In China, Japan and Afghanistan people have been drinking green tea for centuries. Because of the health benefits, it is now increasingly being drunk in the West.
The legend tells us that tea was discovered when the leaves of the tea plant blew in the hot water of the legendary Chinese emperor Shennong. The water started to smell nice, got a tan and tasted good and tea was born.
Green, black and white teas are made from the leaves of the tea plant (the Camellia sinensis). The difference is in the duration of oxidation of the leaves.
To make black tea, the leaves are allowed to oxidize longer. The result is that the leaves turn black but also that the tea will retain its flavor longer, for decades. This made black tea in the past suitable as an export product from the Far East.
The oxidation process is started immediately after the harvest by treating the tea leaves with hot steam. Enzymes in the tea leaves cause the oxidation of polyphenols.
After oxidation, the leaves are rolled and crushed mechanically, after which they are dried and the green tea is ready for use.
To make white tea, unopened leaf buds are used that are dried immediately after steaming. Because white tea is the least processed, it contains the most antioxidants, even more than green tea.
An important difference between black and green tea is the way you prepare it. To make black tea, you can use water just off the boil, while for green tea you can use water that is between 70 and 80 degrees Celsius. Otherwise, green tea would become too bitter.
Caffeine in green tea
As far as caffeine is concerned, it makes no difference whether you drink green or black tea, they both contain the same amount.
If you put a cup of green tea, it will contain about 20 to 50 mg of caffeine. In comparison, a cup of coffee contains about 80 mg of caffeine and a can of cola 40 mg.
Up to 400 mg of caffeine is seen as a safe upper limit. If you drink more than this can give side effects such as:
Vibrate or tremble
If you are used to drinking a lot of caffeine and you want to reduce this, you will have to deal with withdrawal symptoms. These are:
There is a lot of incomplete and incorrect information about the low-carbohydrate diet. That is why I will reveal all scientifically substantiated facts about this popular diet in this comprehensive article.
With the low-carbohydrate diet, you can lose up to 2 kg per week. You will learn in this article which carbohydrates are good and which you should avoid at all costs.
After reading this article you know EVERYTHING that you need to know about the low-carbohydrate diet healthy or Not!
Here is what you will learn:
How ‘poor’ the low-carbohydrate diet should be for maximum fat burning
7 possible dangers of the extremely low-carbohydrate diet
What are good and bad carbohydrates, including an A food products list
What a complete low carbohydrate weekly menu looks like
9 delicious low-carbohydrate diet recipes that can be made quickly
What is a low-carbohydrate diet?
A low-carbohydrate diet is a dietary pattern in which you limit carbohydrates and partially replace them with fats and proteins. Often it is about replacing processed carbohydrates such as cake, candy, soft drinks, white bread, white rice, pasta and processed potato products.
Yet there is a problem in that definition since the term ‘poor’ is far from concrete. On the internet, at least there is hardly any talk about the exact amount of carbohydrates that you then reduce.
To determine exactly what the low-carbohydrate diet entails, we examine a number of things:
Why should you follow a low-carbohydrate diet?
Are you fat from fats or from carbohydrates?
How many carbohydrates do you need per day?
Good versus bad carbohydrates
What types of low-carbohydrate diets are there?
Why should you follow a low-carbohydrate diet?
The balance in macro nutrients (carbohydrates, proteins and fats) has completely disappeared in our current diet. This is because eating carbohydrates literally rice into the sky!
A 2000 study shows that Western societies derive around 55% of their energy needs from carbohydrates. Fortunately, in some Western countries, this is already less and the average is 45%.
If we look at the worldwide hunter-gatherer societies from prehistoric times, they never achieved more than 40% of their energy needs from carbohydrates.
See the pie charts below to compare the differences between hunter-gatherers and Western societies in terms of macro-nutrients:
Incidentally, there is still an important caveat on these percentages …
At the hunter-gatherers, the carbohydrates came from natural sources, such as vegetables, fruit, nuts and seeds. This is in contrast to Western societies where we now also eat processed carbohydrates, which are also called refined or simple carbohydrates.
We are talking about products such as cookies, candy, soft drinks, white bread, white rice, pasta and processed potato products. Later I will discuss the dangers of this.
In the last decades, the consumption of carbohydrates has increased significantly. This increase has roughly three reasons:
Processed carbohydrates are very cheap to produce, so attractive to the consumer
Governments have labeled (saturated) fats for decades as the enemy in obesity
The food industry responds to the addictive effects of processed carbohydrates (high through-eating factor)
In my opinion, the governments and the food industry have turned the original food pattern upside down, with the result that the number of people with overweight and type 2 diabetes has also been turned upside down. See here what this reversal looks like:
To summarize: we have never eaten so many (processed) carbohydrates in the history of mankind. We should bring this back into balance by partially replacing carbohydrates with proteins, healthy fats, vegetables and fruit.
Is Coffee Healthy or Not? 7 Advantages and 2 Disadvantages In a Row
If there is one product in the world with a lot of disagreement, then it is coffee. Is the product healthy or unhealthy?
That is a question that concerns many people because coffee is positive in one moment and the other moment negative in the news. But after reading this article you know exactly what the answer to this question is.
In order to make a short and simple mistake with this disagreement, I explain to you which nutrients contain coffee and whether they are healthy or not. You will be amazed at how much nonsense you can find on the internet.
In addition, you will learn in this article:
How many cups of coffee a day are healthy
What health benefits coffee has
Which mistakes most websites make in the field of coffee
For which group of people coffee is less healthy
What a surprisingly tasty coffee recipe is
Where is coffee made of!
Coffee comes in many shapes and sizes.
This is how we know instant coffee and filter coffee. But you can also drink coffee with milk and sugar.
Instant coffee is coffee in powder form where you only need to pour hot water or warm milk to drink it. This type of coffee is a convenience product that makes the “making” of coffee unnecessary.
The taste is different than filter coffee and that is exactly why most people think filter coffee is much better.
But all types of coffee are made from the coffee bean. The coffee bean is the seed of a coffee plant. In general, the coffee plant grows in tropical areas such as Africa and on islands of the Indian Ocean.
What you might have thought is that coffee is one of the most popular drinks in the world. It is usually drunk hot and often flavored with milk and sugar.
Belgium, Germany and the Netherlands, is in the top 5 largest coffee drinkers in the world, with an average of 8 cups of coffee per day. If you think that is a lot, then you should not live in Finland because there are an average of 12 cups of coffee per day drink.
To make coffee, ripe berries are harvested and peeled. The seeds are then fermented, washed and dried. The dried coffee beans are roasted, also known as coffee roasting.
To determine whether the berries are ripe, the berries are put in a basin with water. The unripe berries stay afloat while the ripe berries sink.
The ripe coffee berries are then dried in the sun. The beans are roasted after drying. This is done in a special oven until they get the right smell. The coffee beans are then packaged or ground and ready for use.
Coffee is one of the most popular beverages consumed by people from all over the world. In fact, coffee is probably the second most popular drink next to drinking water.
The nutritional value of coffee is an interesting story.
As you know by now, coffee is completely vegetable. Coffee does not deliver calories and yet it contains many healthy substances. Yes, I understand that this sounds weird.
Filter coffee consists of 98.8 percent water. And as you know, water does not deliver calories. Coffee does not contain proteins, carbohydrates, sugars and fats. However, 100 grams of coffee contains 0.1 grams of fiber, but this is therefore negligible.
The oil in coffee beans contains fatty substances called cafestol and kahweol. These oils are stopped at filter coffee by the coffee filter. But in the case of instant coffee, these substances come along and the nutritional value may differ slightly.
What does coffee contain? Coffee contains a small amount of vitamins B1, 2 and 3. In addition, it contains quite a few minerals. It contains potassium, magnesium, calcium and phosphorus. In addition to water, vitamins and minerals, coffee also contains a stimulating substance, better known as caffeine.
If you only look at the nutritional value of coffee, then you can conclude that it is a very healthy drink.
Health benefits of coffee
Then we come to the most important part of this article. Does coffee have health benefits and if so, what. Above you have seen that coffee basically contains no calories, which in itself is an advantage. So you will wonder what makes coffee or healthy if it does not deliver calories to our body.
Healthy food for children is important. It causes them to grow, helps the brain develop and it helps against getting overweight. That sounds nice, of course, but having kids eat healthily is not always easy. How to teach children how to eat healthily and keep it fun!
1. Set a good example
Do you want your children to eat healthy? Then give the good example yourself. Because, kids copy the behavior of their parents. For example, do not skip your breakfast in the morning. It gives you a good start of the day, so that you have the energy to undertake activities. It also ensures that your blood sugar level remains stable.
2. Provide variation
By making a variation in the different meals and snacks, you help children to get all the necessary nutrients.
From proteins, minerals and vitamins to fibers, carbohydrates and fats. Moreover, varying products ensures that children get to know different vegetables, fruit types and the like.
Finally, you also keep it exciting and tasty.
For example by repeatedly feeding other food items in the daily lunch box.
3. Make healthy food attractive
It is not just about letting your children taste and smell different things.
The presentation is also important. Just look at unhealthy food like cookies, candy, chips and the like. That often looks super attractive. And that is not for nothing.
Make use of it and serve healthy food for children as delicious as possible. Play with colors. Make fruit and / or vegetable skewers. Cut out vegetables with cookie shapes or serve a meal as a painting that you have prepared with attention.
4. Explain why healthy eating is important
Are your children a bit older? 6 or 7 years? Then you can explain in a simple way why healthy food is important for children and adults.
5. Do your grocery shopping together
Do you want to prepare healthy food for children? Then regularly do shopping with your kids together.
At the farmer, at the market or (organic) supermarket. It is a fun and good way to get acquainted with healthy (fresh) products with ease.
Have your children choose a new or unknown product every now and then. Naturally justified.
Or say what you are going to eat and ask if they can look for the ingredients together.
6. Let your child help with preparing food
Involve your children in preparing the meals.
Let them wash the vegetables, weigh products, cut fruit into pieces, stir in the pans, cover the table and so on.
For example, baking a healthy pizza or making ice creams together are also ways to teach children how to eat healthy and tasty at a young age.
7. Try new things
Children often do not like all foods.
Do not let that stop you from cooking what you want. Encourage your children to taste what is on the plate. In addition, stimulate their taste buds by regularly cooking new dishes and putting other products on the table.
Do your children not like it?
Do not get mad.
Punishment often works counterproductive.
Prefer to say that it takes a while before you want something.
Approach it positively.
Give compliments and keep going.
At a certain moment the food is getting better and easier.
8. Eat together at the dinning table
Calm and regularity there are children sailing.
Therefore, preferably eat at fixed times. Do that together at the table and eat with attention.
Without distraction from TV, tablet, smartphone and the like.
Just create a wonderful moment of peace for you together.
That is also part of a healthy lifestyle and a healthy diet for children.
9. Prohibiting does not help
Is your child fond of cookies, candy or chips?
Then you can of course prohibit that. But, approach it differently. Make agreements about when you go home.
For example in the weekend on Saturday evening or Sunday afternoon and then make a fun happening.
Serve a tasty cake with the tea or choose a bowl of chips with a glass of juice.
Also try healthy alternatives. Who knows, kids might like it.
More about healthy food for children
There are still plenty of ways to think of for your children to eat healthier.
For example, by choosing responsible snacks and serving healthy thirst quenchers as water or tea.
Sufficient and good sleep is also good for your hunger and satiety. Because, are you sleeping too little?
Then you are more hungry.
Oh yes, and do you get your children at school, while playing with friends or a birthday party sweets, snacks and such?
Do not make it too difficult for yourself. It is almost impossible to ban that. Choose healthy food for children at home.
Important: Leave your reaction and any additions below.
If you like this blog, share it with your friends, customers, colleagues – Tommy
Protein-rich Diet plan: Experiences, Schedule, 9 Recipes and 5 Hazards
Several studies show that a high protein diet is ideal for rapid weight loss. But how much protein do we actually need and what are the possible dangers in an extremely high protein diet?
Read in this article everything you need to know about the protein-rich diet plan and find out why the most successful diets on the market are based on this diet.
Here is what you will learn:
Why you quickly lose weight with the protein diet
How much protein you need per day
The 5 possible dangers of an extreme protein diet
The most important advantages and disadvantages of the protein-rich diet plan
9 delicious protein diet recipes that you can quickly make at home
And much, much more ..
What is a protein-rich diet plan?
A protein rich diet plan is a dietary pattern in which you mainly consume high-protein foods and significantly reduce the consumption of fats and In the human body, proteins are broken down into amino acids. Some of these amino acids can be produced by the body itself. We call these non-essential amino acids, while we have to get essential amino acids through food.carbohydrates.
Proteins are the main building blocks of the human body and have a crucial role in building and maintaining our muscles, tendons, organs and skin.
But proteins are also indispensable for enzymes, hormones, neurotransmitters and various small molecules that serve important functions.
In general, animal proteins provide us with all essential amino acids in the right proportion to fully utilize them. Animal products such as meat, fish, eggs or dairy products, therefore, play an important role in the protein diet.
If you do not eat any animal food for vegetarian reasons, it will be a lot harder to get all the proteins and essential amino acids that your body needs. Fortunately, there are enough vegetarian sources that also contain a high content of proteins.
Why should you follow a protein-rich diet plan?
You are now thrown to death with all sorts of diets. What makes the protein-rich diet so unique compared to the rest? That is not a bad question to ask at all.
Let me tell you the secret: the most successful diets on the market are based on a high intake of proteins.
Proteins are incredibly important when it comes to losing weight and body fat.
A protein-rich diet can help enormously in the fight against obesity.
First, eating more protein leads to a temporary increase in the metabolism, so you burn more calories.
Second, eating large amounts of protein has a beneficial effect on reducing appetite, preventing you from overeating and getting too many calories.
It has been shown that with a protein-rich diet (of which the total number of calories consists of 25 to 30% of proteins) your metabolism can be increased to 100 calories per day.
The biggest contribution that a protein diet can make to losing weight is that eating protein-rich meals automatically leads to a spontaneous reduction in calorie intake.
Proteins have the greatest effect on hunger and satiety, more than carbohydrates and fats.
In a study of obese men, food scientists discovered that a diet of 25% of proteins had extremely beneficial effects. The participants felt fuller, felt less the need to snack in the evening and had less obsessive thoughts about food.
Another study investigated the effect of increased protein intake on women. They were given a diet in which the ratio consisted of 30% of proteins. This ensured that they received an average of 441 calories less per day than before. The women lost an average of 5.5 kg of weight in 12 weeks time, by adding more proteins to their diet.
But a higher intake of proteins not only causes weight loss, it also prevents you from becoming (again) thicker. A modest increase from 15% to 18% protein per day can help tremendously to keep people who have lost weight at their target weight.
In short, by eating more protein you make yourself a lot easier to maintain a diet that aims for permanent weight loss.
In the Western world ,people eat on average only 15% of proteins. That can certainly be higher. The vast majority of the energy requirement is derived from (simple) carbohydrates.
We should bring this back into balance with a healthy relationship between the macronutrients.
Why do you lose weight with the protein rich diet?
Many ‘nutrition experts’ today are still unhappy about the protein diet. It is to be hoped that they will ever contribute because the most recent studies on protein-rich diets really tell a different story.
If your goal is to lose weight, you better follow a protein-rich diet that is based on lean protein sources such as cottage cheese and chicken.
With a protein-rich diet, you lose weight because a daily high protein intake has a lot of advantages when it comes to weight loss and burning of body fat.
A protein diet has a satiating effect and makes you spontaneously eat less, so you get fewer calories. It also helps to temporarily increase your metabolism. In addition, it stimulates the production of the appetite-suppressing hormone peptide YY (PYY) and suppresses the release of the hunger hormone ghrelin.
Do not stop with a high-protein diet if you think you have lost enough weight. Dutch researchers have found that a protein diet can be extremely useful once you have lost weight and want to stay on weight.
With a protein diet, fat people who have successfully lost weight can make their waist circumference even thinner. Of the protein group, only 20% of the participants appeared to have gain weight after the weight loss period. For the non-protein group, this was 40% of the people who had lost weight initially.
What you often see with a crash diet is that losing muscle mass is inevitable. Due to the long-term negative energy balance, the body is forced to address proteins as an energy source. This is at the expense of muscle mass. Another side effect of weight loss is that your metabolism decreases.
In other words, you burn fewer calories than before. This is often referred to as ‘starvation mode’ and is the natural response of the body to long-term calorie restriction.
You often see that people want to lose weight with shakes. But often that type of products contains too many proteins that have added a lot of sugars or other junk.
Eating a lot of protein, however, can prevent muscle loss and ensure that your metabolism is not delayed while you burn body fat (source). A high protein intake and strength training are therefore important if you want to prevent muscle loss and burn fat.
Where proteins are actually in?
We obtain proteins from the food we eat. Proteins are both in animal sources and vegetable.
There are a number of food sources that supply proteins in large quantities.
Animal sources and dairy products have the highest amount of protein.
They contain all the essential amino acids needed to make new proteins in the body. On the contrary to plant protein sources that often lack essential amino acids that the body needs.
Animal proteins are mainly found in meat, eggs, poultry, seafood and dairy products. Do go for unprocessed meats such as steak, roast beef, tartar or minced meat. Poultry like chicken and turkey is actually even better. For dairy products, you should think of milk, cheese, paneer and yogurt. Later on, in this blog, I give you a comprehensive protein-rich food products list.
The concentration of proteins in plant sources is normally lower than in animal sources. Yet certain plant foods such as nuts, seeds, beans and legumes can contain enough protein.
It is true that animal protein sources contain a large number of important nutrients that are often lacking in vegetable protein sources.
Then think of:
Vitamin B12: Vitamin B12 is mainly found in fish, meat, poultry and dairy products. People who avoid animal foods often have a vitamin B12 deficiency.
Vitamin D: Vitamin D is found in oily fish, eggs and dairy. Vitamin D occurs in some plant foods, but some plant foods contain vitamin D, but the type that is found in animal food is better absorbed by the body.
Docosahexaenoic acid (DHA): this fatty acid belongs to the omega 3 family and is vital for the eyes and brain. It is mainly found in oily fish species and is difficult to obtain through plant sources.
Heme iron: this is also called animal iron and is mainly found in meat, especially red meat. Heme iron is much better absorbed in the body than non-heme iron from plant foods.
Zinc: Zinc is mainly found in animal protein sources such as beef, pork and lamb. Zinc from animal protein sources is also more easily absorbed than vegetable sources.
How much protein do you need per day?
“How much protein do I have to eat per day to lose weight?” This question is often asked me. The ‘right’ amount of protein for an individual depends on various factors. Think of physical exercise, age, gender, muscle mass and the current state of health.
First, let me help another misconception out of the world. When I talk about ‘gram protein’, I mean gram of the macronutrient protein, not the number of grams that weigh protein-rich foods such as a chicken leg or piece of salmon.
A chicken leg may weigh 125 grams, but it contains ‘only’ 26 grams of protein. So keep that in mind when you follow a protein diet.
Now the question is how many proteins you have to eat per day:
If your goal is to burn body fat and prevent muscle loss, then it is wise to aim for 0.8 to 1.3 grams of protein per kg of body weight.
Regardless of your height or weight, it means that 30% of your total calories consist of proteins with a protein-rich diet. It is best to spread your protein intake over different meals.
5 possible dangers with an extreme protein rich diet
Protein is the most important nutrient for weight loss and getting a more attractive body. A high protein intake increases the metabolism, reduces appetite and (in a positive sense) changes hormones that influence body weight.
But what happens if you get too much protein? Does an extremely high protein diet also have potential dangers? What are the consequences of eating too much protein?
There are all kinds of stories about the dangers of the protein diet. I searched for you exactly how that is:
Danger # 1: high protein intake to kidney failure or kidney damage
Rumor has it that too many proteins would disrupt the kidneys and even cause kidney failure. It started after doctors gave advice to people with poorly functioning kidneys to follow a diet with a low protein content. But there is a big difference between people with kidney disease and people with healthy kidneys. Research shows that unless you have kidney disease, an extreme protein diet does not have any adverse effects on kidney function.
The two main risk factors for kidney failure are high blood pressure (hypertension) and diabetes. Let a higher protein intake have a positive effect on these risk factors.
However, I advise you not to get more than 50% of your protein diet from animal proteins. This is because the kidneys have to remove organic acids from animal protein, whereas this is not the case with vegetable protein sources.
Conclusion: there are no indications that an extreme protein diet (up to 2.2 grams of protein per body weight) causes kidney damage in healthy adults.
Danger # 2: getting proteins out of eggs is unhealthy
Eggs are full of proteins and contain important amino acids and a high nutritional value with no less than 13 different vitamins and minerals, healthy unsaturated fats and antioxidants.
However, the Nutrition Center recommends eating eggs daily and recommends eating no more than 2 or 3 eggs per week. Eggs contain a lot of cholesterol and would therefore increase the risk of cardiovascular disease. For a long time, it was thought that eating eggs was not conducive to health.
But because eggs contain cholesterol, that does not mean that the bad cholesterol in the blood is automatically increased. Recently, several studies have shown that the cholesterol of eggs does not increase the bad cholesterol in the blood. Several studies have examined the effects of eggs on the risk of cardiovascular disease and found no connection between the two.
In fact, eggs mainly raise good cholesterol and are NOT associated with an increased risk of cardiovascular disease.
What remains is one of the most nutritious foods in the world that you can eat every day without risk. Eggs contain a high content of all kinds of nutrients and unique antioxidants that protect our eyes
Danger # 3: a high protein rich diet increases the risk of bone loss
Osteoporosis, or bone loss, is a disease characterized by a low bone mass and a deterioration of the bone tissue. Bone decalcification leads to fragile bones and makes the risk of bone fractures a lot bigger.
Some ‘nutrition experts’ claim that a high protein diet leads to the withdrawal of calcium from the bone tissue, which can cause osteoporosis. But do not worry, because your bones are completely safe, even with an extreme protein diet.
A 2011 study looked at various epidemiological and clinical trials and concluded that a high intake of proteins does not have a negative effect on the strength of your bones or increasing the risk of bone fractures. The researchers state that it can even be dangerous for the bones to consume insufficient protein.
Danger # 4: Many proteins cause aging
According to some nutritionists, too many proteins are said to stimulate aging by growth hormones (including IGF-1). Further research among larger research groups is necessary in order to be able to form conclusions about this.
It is true that eating burned meat is often associated with accelerating the aging process. The nutritional theory of aging has shown that the absorption of specific amino acids decreased due to reduced absorption in the intestine.
Danger # 5: you start stinking out of your mouth
A frequently heard complaint of the low-carbohydrate diet and the protein diet is that it causes bad breath. This would be because the human body will mainly appeal to body fat as the main source of energy. This releases all kinds of waste materials (including ketones) which makes you stink out of your mouth.
Fortunately, bad breath is basically not harmful to your health, but it is annoying, of course. You do not want people to drop out spontaneously if you talk enthusiastically about the protein diet.
Simple tips to correct bad breath are:
Drink more water, as a result of which waste products are discharged faster.
Swallow exova tablets, these tablets neutralize sulfur-containing ingredients and refresh the breath for a long time.
Add a little more carbohydrate to the protein diet.
Is the protein rich diet dangerous?
Despite the persistent myth, a high protein diet is not harmful to healthy adults.
There is no scientific evidence that supports these vague claims about eating too many proteins.
For most healthy people, following a high protein diet is generally not harmful.
A protein diet increases the metabolism and has a stronger satiating effect than the other macronutrients. Proteins are your best friend when it comes to weight loss.
Even consuming 5.5 times the recommended daily amount of protein does not lead to an increase in body fat
Research is still being conducted into the effects of a high protein diet in the long term. But based on what we know now is that you absolutely do not have to worry if you decide to go for a high protein diet. If you decide to follow a protein diet, choose your protein wisely.
Go back to the power supply for which we are programmed. As a prehistoric man, we ate a lot of white meat from small animals that move a lot and therefore contain a lot of proteins. While large animals like cattle mainly contain red meat and we rarely caught them (contrary to what is often thought, we were not that good at hunting)
Good protein-rich choices are soy protein, beans, nuts poultry, lean beef, fatty fish and dairy products with low fat content.
Finally, it is important to remember that the weight loss results of a protein diet are temporary if you decide to return to your old way of eating.
Benefits of the protein rich diet
In summary, the protein (rich) diet has the following advantages:
Very stable blood sugar level
Increasing the metabolism
Reduction of appetite and feelings of hunger
You spontaneously eat less and get fewer calories inside
Positive influence on the hormones that regulate the metabolism and fat burning
Minimal loss of muscle mass
Your body becomes tighter and more attractive (if you combine sports with losing weight)
Disadvantages of the protein rich diet
In summary, the protein (rich) diet has the following disadvantages:
Bad breath due to ketones
The 5 possible hazards (already mentioned)
Headache and irritation (due to a lack of carbohydrates)
Additional proteins can cause an increase in acne
A higher consumption of proteins can cause flatulence
Protein rich diet experiences
The many experiences of people who have followed the protein diet are mostly positive. What I often hear and read is that the protein diet suppresses the appetite, so people suffer less from rising hunger attacks and could easily maintain the diet. Most people also love the freedom of many delicious protein dishes, so they did not feel that they were dieting.
Another reason that many people are positive about the protein diet is that the protein diet produces quick weight loss results. An important reason why many diets fail is because people do not see fast results. Because of this, they have a tendency to give up.
The negative experiences of the protein diet are that many people have to get used to killing carbohydrates. This can cause various physical symptoms in the beginning such as dizziness, headache and irritation. A few people also suffered from an increase in acne and pimples.
Follow the protein rich diet? Use this food products list
For a healthy protein-rich meal I advise you to get your proteins from the following animal sources:
Then you can get your proteins from these plant sources:
Sea vegetables such as seaweed or samphire
Hemp protein powder
9 tasty protein rich diet recipes
If you are looking for tasty protein-rich meals and inspiration, then you are at the right address here. I have put together 9 tasteful protein diet recipes for you. They are not only full of proteins, but are also healthy and easy to prepare.
3 protein rich diet breakfast recipes
Breakfast # 1: Scrambled eggs with tomato and feta
What do you need:
1 teaspoon of coconut oil
½ sliced onion
4 beaten eggs
1 sliced tomato
50 grams of feta goat cheese
Salt and pepper to taste
Heat the coconut oil on low heat
Put the eggs in the pan stir it together
Add the pieces of tomato and feta cheese as soon as the eggs are baked
Add pepper and salt to taste
Breakfast # 2: Smoked salmon with eggs
What do you need:
2 tablespoons of coconut oil
2 slices of smoked salmon
Salt and pepper
(possibly a slice of wholemeal or spelled bread)
Heat the coconut oil on low heat
Stir fry the eggs
Add slices of smoked salmon
Add pepper and salt to taste
Breakfast # 3: Cottage cheese with fruit
What do you need:
100 grams of fresh fruit
50 grams of berries
200 grams full curd
Cut the fruit into pieces
Put the low-fat cottage cheese in a bowl
Mix the fruit and the berries with the curd cheese
3 protein rich diet lunch recipes
Lunch # 1: Roman salad with chicken
What do you need:
⅓ cup of red wine vinegar
2 tablespoons of olive oil
1 tablespoon of oregano
1 teaspoon of garlic powder
¼ teaspoon salt
¼ teaspoon freshly ground pepper
6 cups of sliced Roman lettuce
50 grams of cooked chicken
2 medium-sized tomatoes
1 medium cucumber
½ medium size cut onion
50 grams of black olives
½ crumbled feta cheese
Pour red wine vinegar into a bowl
Add lettuce, chicken, tomatoes, cucumber, garlic powder, onion, black olives and feta cheese
Mix everything together well
Lunch # 2: Tuna burger with salad
What do you need:
1 tuna can on water or olive oil
1 tablespoon of coconut oil
½ sliced red pepper
1 boiled egg (without the egg yolk)
½ cup of oats
Oregano and ½ onion
Lettuce dressing (to taste)
Mix the tuna, egg white and dry oats together and place in a pan
Heat the coconut oil on low heat
Turn the burger around every now and then
Add the red pepper
Serve the burger with the paprika and salad
Lunch # 3: Boiled egg with cucumber and avocado
What do you need:
1 hard-boiled egg
3 sliced cucumber slices
¼ teaspoon of chili oil
Salt and pepper
(possibly a slice of wholemeal or spelled bread – can also be roasted)
Why am I always tired and have no energy? 6 tips to beat fatigue with your diet!
Do you have the feeling that you are always tired? That you can not get the most out of your day due to low energy!
Then it might be wise to take a look at your diet. Your diet has a big influence on your health and the amount of energy you have every day.
If you throw rubbish in your car every refueling your car does not run that well. The same applies to your body. If you give your body rubbish as fuel then it does not run that well.
Do you eat enough foods that give you the energy to get through the busy day? Or do you mainly eat a lot of simple carbohydrates and sugar-rich products that give you only a short time? And you eventually burn up.
To give you a helping hand, I give you six ways to defeat your fatigue with this article. Give it a try and maybe that chronic fatigue is over!
1. Feeling tired because of eating simple carbohydrates
Carbohydrates are an easy source of energy for our bodies. But with carbohydrates there are two things that are important:
Choose complex carbohydrates
do not eat too many carbohydrates
Simple carbohydrates are products that contain little to no fiber, vitamins and minerals to slow the absorption of the carbohydrate. As a result, the simple carbohydrates are rapidly absorbed into the blood by the body.
This gives a short peak in your sugar level.
After this short peak, you get an energy dip and you can feel very tired. You are often tired after eating.
The properties of simple carbohydrates:
a short quick energy peak
it costs the body little energy to process the carbohydrate
after the peak an energy dip follows, you are tired and you long for carbohydrates again
Simple carbohydrates are products such as:
white bread, rusks, pastries, cookies, pasta, pizza, potatoes
beer, wine, energy drinks, soft drinks and all other beverages containing sugar
Complex carbohydrates are the opposite of simple carbohydrates. The carbohydrate has a complex structure and is packed with fibers, vitamins and minerals that slow the absorption of carbohydrate in the blood.
The properties of complex carbohydrates:
the carbohydrate gradually gives energy
it takes the body more energy to process the carbohydrate.
due to the slow absorption, the body does not get an energy peak
it takes longer before you are hungry again
Examples of complex carbohydrates:
vegetables: spinach, endive, broccoli, kale, sprouts, green beans, cucumber, cauliflower, carrots, etc.
Do you eat sandwiches with pasta or other simple carbohydrates all day long? Then perhaps that is the reason that you are always tired.
Your body only receives simple carbohydrates and you go from energy dip to energy dip, which makes you feel tired.
Replace simple with complex carbohydrates
Therefore, try to replace the simple carbohydrates with complex carbohydrates. This is how you replace simple complex carbohydrates:
Start the day with a healthy breakfast with lots of protein and complex carbohydrates.
Replace all simple complex carbohydrates at lunch and dinner.
Take a healthy snack between meals at around 10 am and 3 pm.
Do this for a few days and see if you are still tired.
Do not eat too many carbs. An excess of complex carbohydrates can also cause a fatigue feeling (low on energy). Also, an excess of carbohydrates by the body is very easily stored as fat. Something you probably do not want ..
If your body gets too little magnesium then you have a chance that you always feel tired.
The recommended daily amount of magnesium is around 300-400 mg. And magnesium ensures that all vitamins can do their work. Magnesium controls more than 300 enzymes so that processes in the body go well.
Magnesium deficiency can lead to fatigue. And most people do not meet the recommended daily amount of magnesium per day. And the body is unable to make magnesium itself. Magnesium must, therefore, be completely absorbed via the diet.
So see if you eat enough products that give your body the magnesium it needs. For enough energy and not always tired.
A list of products with magnesium:
nuts such as almonds and cashew nuts
vegetables such as spinach
beans like black beans
Pay attention to the peanut butter that you take a healthy variant without sugar and cheap oils!
3. Eat enough protein
The body has more work with digesting proteins than with carbohydrates. A meal with lots of protein ensures that you are satisfied for longer and have longer energy.
A good way to start the day is for example by making a big omelet with vegetables and some chicken or meat.
A healthy breakfast with egg
An omelet is a super breakfast! It is a healthy breakfast without bread and my personal favorite. I have more energy myself and I am satisfied with a protein-rich breakfast with an egg.
Whether it is a good breakfast for you can be discovered by making it a few mornings. How do you feel about it? Do you have more energy? That way you can see if a protein-rich breakfast is something for you!
The recipe is simple and you have it on the table in a few minutes!
two eggs or 4 proteins if you do not want the yolk
1 yellow bell pepper
100 grams (pre-cut) mushrooms
1-2 slices of turkey or chicken fillet in pieces
a small teaspoon of chia seed
little red pepper
Melt some organic vegetable butter or coconut oil in the pan.
Grab the mushrooms until they are nicely brown and in the meantime cut the peppers into small pieces.
Add the bell peppers and possibly the chia seed and pepper and fry briefly. Beat the eggs in the meantime.
Add the beaten eggs.
Stir frequently and cook until the eggs are tender.
And finished! In 10 minutes a delicious healthy breakfast with egg which gives your fat burning a kickstart!
The recipe delivers a big omelet so it is a recipe without bread. Do you still want bread? Then take one slice of wholemeal bread.
All ingredients in this recipe are specially chosen to get your metabolism and fat burning started. To make it complete, add another tasty cup of green tea. Green tea stimulates fat burning!
With such a breakfast you get enough protein and complex carbohydrates to make a good start with enough energy!
4. No more tired due to sufficient iron
Another mineral that you should look out for when you have fatigue symptoms is iron. A shortage of iron can also cause fatigue and a faint feeling.
You can eat super healthy. If you have a shortage of iron, you still feel tired.
Especially women have to watch out for sufficient iron. Women lose a lot of iron during menstruation. Therefore, the recommended daily amount of iron for women is about 15 – 18 mg and for men only 8 mg.
Therefore, make sure that you have enough products in your diet that provide your body with iron.
A list of iron-rich foods:
Meat such as steak and pork tenderloin
5. Fatigue symptoms due to a vitamin B deficiency
A vitamin B deficiency can also lead to fatigue symptoms. Vitamin B is one of the most important vitamins for your body.
It is responsible for the production of red blood cells and proper functioning of the nervous system.
Make sure that you always eat enough products with vitamin B. Vitamin B is only in animal products, such as:
Meat, pork contains a lot of vitamin B1
Fish, fatty fish provides vitamin B12
6. Ensure sufficient Water intake
Water does not directly provide energy for your body. It supports all processes that give your body energy.
If you drink too little water, this can have various negative effects. You can feel tiredness, get headaches or get dizzy.
Make sure that your body gets enough water inside. Try to drink about 1.5 liters of water every day.
If you drink enough you can never confuse thirst for hunger. Something that suits you well if you want to lose weight!
Do this for a few days and feel the difference!
Try to get 1.5 liters from healthy drinks such as water, mineral water, coffee and tea. Skip the soft drink, energy drink and fruit drinks. They are very unhealthy for you!
In this article, I have given you 6 ways to defeat fatigue with food. Take advantage of it and defeat your tiredness!
Check out these protein bars!!
Have many options also Vegetarian, Vegan and Gluten-free!
Important: Leave your reaction and any additions below.
If you like this blog, share it with your friends, customers, colleagues – Tommy
Glycemic index: the difference between simple and complex carbohydrates
Carbohydrates are an important source of energy for the body. A healthy diet contains sufficient but certainly not too many carbohydrates. But it is important to choose the right carbohydrates! A tool to choose between simple and complex carbohydrates can be the glycemic index.
How quickly glucose from carbohydrates is absorbed into the blood varies per product. The slower the glucose is absorbed, the lower the glycemic index. Carbohydrates with a high glycemic index are also called fast carbohydrates and carbohydrates with a low glycemic index are called slow or complex carbohydrates.
A glycemic index is a tool against obesity
Choosing products with a low glycemic index is a tool for weight control. If you eat mainly fast carbs, your body will store a lot of fat.
A glycemic index is, therefore, a good tool for making the choice between simple and complex carbohydrates.
Research on the glycemic index
Several studies have been conducted into whether a diet with products with a low glycemic index is healthier than a standard diet. The results of these studies are clear.
In a meta-analysis of 24 studies, it was concluded that people who mainly eat products with a low glycemic index have less chance of developing type 2 diabetes than people who mainly eat products with a high glycemic index.
In a similar study, it was concluded that a diet with main products with a high glycemic index is more likely to cause cardiovascular disease.
The World Health Organization advises products with a low GI
The World Health Organization (WHO) and the Food and Agriculture Organization (FAO) also advised in 1999 to mainly eat products with a low glycemic index. This is to prevent diseases such as diabetes, cardiovascular disease and obesity/overweight.
The glycemic index can thus help you with your overall health, with healthy weight loss and keeping your weight under control. Below an explanation of the differences between a high and a low glycemic index.
Fast carbohydrates have a high glycemic index
Carbohydrates with a high glycemic index are also called fast or simple carbohydrates. Because of the simple structure of the carbohydrate, the body can absorb it quickly.
The body therefore quickly has the energy available, but the energy release of the carbohydrate is short-lived. The body receives an insulin peak due to the rapid absorption. After the peak comes to the dip and the desire for more rapid sugars.
The characteristics of the fast carbohydrates at a glance:
A short but high energy boost.
It takes little energy to process the carbohydrate.
The body receives an insulin peak due to the rapid absorption.
After the peak, an energy dip follows and the body wants food again.
Examples of products with a high glycemic index
Some examples of products with simple (fast) carbohydrates:
Drinks: Non-light soft drinks, beer, wine, energy drinks
An exception to the above fast carbohydrate examples is fruit. Fruit sugar (fructose) is a natural product with a simple structure. Most fast energy generators such as dextrose consist of processed fruit sugars.
Despite the high glycemic index, it is important to eat 1 or 2 pieces of fruit to get the much-needed vitamins.
Complex carbohydrates have a low glycemic index
Carbohydrates with a low glycemic index are also called slow or complex carbohydrates.
The carbohydrate has a complex structure that makes the digestive system more difficult to absorb the carbohydrate.
As a result, the carbohydrate gradually releases energy. This makes it take longer for the body to ask for new energy.
An overview of the properties of complex carbohydrates:
The carbohydrate gradually gives energy.
It takes the body more energy to process the carbohydrate.
Part of the energy yield is used for the processing of the energy.
Due to the slow absorption, the body does not get an insulin peak.
Due to the long energy release, it takes longer before the body is hungry again.
Products can be divided into 2 categories according to the glycemic index:
A high index: 55 and higher
A low index: 55 and lower
If you eat a lot of products with a high glycemic index, your body makes a lot of insulin. This hormone ensures that the sugar from the blood can enter the remaining tissues or is stored as fat.
It ensures the storage of fat and after the insulin, peak comes to a dip and the uncontrollable hunger for even more fast carbohydrates. You do not want this!
Therefore, try to get as many carbohydrates as possible from products with a low glycemic index. This ensures that you have fewer fluctuations in your sugar level.
Examples of the glycemic index of products
Below is an example of the glycemic index of different products. For a complete overview of all products, you can view the glycemic index database.
This list below is meant to give you an impression of the differences in a number of products.
Whole wheat bread
Glycemic index database
Australia is at the forefront of using the glycemic index. A logo was introduced in 2002 so that consumers can recognize products with a low glycemic index. The University of Sydney has also started a database to register the glycemic index of products. In an easy way, you can choose between simple and complex carbohydrates in this database based on the glycemic index.
Choosing products with a low glycemic index in many countries is not as easy as in Australia but with the help of this database a lot easier. The glycemic index database can be found here: http://www.glycemicindex.com/
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If you like this blog, share it with your friends, customers, colleagues – Tommy