Blood Sugar and Insulin Secretion
The type (meal composition) and amount (frequency and quantity) of carbohydrate ingested determine your body's secretion of insulin, the central hormone that stimulates fat burning for energy or directs fat to be stored. Erratic blood sugar from eating low-nutrient density foods and simple sugars (refined carbohydrate, fruit and refined sugar) diminish insulin's control over optimal use of calories instead directing energy to be converted to fat and diminishing fat from being burned for energy leading to major metabolic disturbances such as high blood pressure, inflammation and difficulty managing weight.
Strategies to Reduce Fat Storage
- Avoid all processed and refined carbohydrates.
- Combine macro-micro-phyto-nutrients every time you eat: healthy fat from whole food sources, lean protein, and fiber from complex carbohydrates.
Examples of Nourishing Food Combinations
- Whole food fat: nuts, seeds, avocados, olives, wild fish, whole fat dairy, miso
- Lean protein: chicken, eggs, turkey, tempeh
- Fiber: complex carbohydrates from vegetables and low glycemic fruit (apricots, cherries, plums, prunes)
Dawn Sitchon
Dawn is a Certified Nutrition Consultant (NC) from Bauman College of Holistic Nutrition & Culinary Arts. She works at Elevate Acupuncture & Wellness Center in South Lake Tahoe and teaches cooking classes at Lake Tahoe Community College.