To Eat, and Not To Eat – Day 3

To Eat

Whole grains, legumes, vegetables, and fruits

These all fall under the category of complex carbohydrates. Since they contain high levels of fiber, they are slowly digested and keep you filling fuller, longer. Whole grains include wheat, oat, brown rice, barley, quinoa, farro, and rye to name a few. Legumes  are comprised of beans, peas, peanuts, lentils, and other “pod” fruits. Many grocery stores now carry pastas made from various grains or legumes, and you can even find crackers that contain high levels of complex carbs.

Many people forget that fruits and some vegetables are considered carbohydrates. They are a great source of long-lasting energy and are filled with countless vitamins and minerals.

Not To Eat

White (Refined/Enriched) Flours

Processed flours have been degerminated and sometimes bleached (Who wants to eat something that has been bleached?!). The removing of the wheat germ strips the flour of the nutrients, vitamins, and amino acids leaving behind a refined flour. When refined flour is eaten, the body treats it in a similar manner to the way it processes sugar- a spike in blood sugar, and then a quick drop in energy. Once again, this affects insulin levels. Studies have been conducted and shown that those who consumed refined grains had ten percent more belly fat than those who ate whole grains. Yikes!

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