I'm glad that I got the habit of reading health related articles and books from my dearest Dad. So when my DH asked me to read this book on "Healthy for Life" by Ray D Strand, MD, I willingly accepted. I strongly believe in this quote “Prevention is better than cure”.
Below are some insights I gathered from this book.
The way to manage weight and maintain healthy life is to consume protein rich food combined with complex carbohydrates and to avoid high sugar and refined flour food. Our diet plays an important role in managing the insulin levels in blood. When we consume high sugar food, the level of blood sugar rises, resulting in high insulin levels. The role of insulin is to drive sugar into a cell to be either utilized or stored as fat. In fat cells insulin enhances the conversion of glucose into fat resulting in weight gain. Hence higher insulin levels converts sugar into fat, and also holds on to stored fat like a sponge holds on to water.
The opposing hormone to insulin is Glucagon – a fat releasing hormone stimulated by the intake of protein. It is suppressed by the intake of carbohydrates. Hence when we eat a lot of high-glycemic carbohydrates rich food such as cakes, doughnut, croissant, sugar, white bread, polished rice, potatoes etc., insulin levels rises and glucagon levels drop. On the other hand when we eat balanced food having protein, good fat, and low glycemic carbohydrates in a meal, insulin and glucagon levels remain in a healthy balance. Examples of low glycemic food are fruits, vegetables, beans, legumes, tofu, unpolished brown and red rice, parboiled long grain rice, nuts, rolled oats, low fat yoghurt and skim milk.
Knowledge from this book has inspired me to add more protein, and create a meal around protein.