September 2015

Are you addicted to food? Eating the right kinds of foods is as simple as eating delicious meals that keep you fuller for longer. The types of foods that do not cause your insulin levels to rise rapidly contain fibre, healthy fats and protein, or a combination of these nutrients. These foods are less processed and literally taste better, are better for you and usually contribute to short and long term health and weight management. The opposite foods (overly processed foods, refined carbs, sugars…) contain nutrients that promote short term solutions and these usually only keep you full for very short periods of time, sometimes for only an hour or less. So when you reach for that processed white piece of bread (as an example), remind yourself that you are not only about to eat food that isn’t contributing to your health, but also won’t help you feel full for very long at all. Be aware that in a very short period of time you will be reaching for that white bread again and wondering why you’re never satisfied and craving more and more. When eating this piece of ‘white bread’ you’re not only eating food that will not fill you up, but you are also eating a highly processed food that will keep you addicted in a similar way that sugars keep you addicted. So, what foods should you eat to avoid that feeling of constant hunger and addiction to food? Grain bread – Bread that is less processed Generally these breads are any colour except white and commonly are quite heavy in weight compared to white breads. They usually contain less sugar and therefore do not dramatically spike your insulin levels and keep you satisfied for longer. Fruits Although I am an advocate for fruits I still believe that you should not eat too many too often. ‘2 fruits and 5 veg.’ per day is quite close to my personal true belief. Remember that most pears, kiwis and berries are the lowest in sugar and highest in fibre and therefore also satisfy you for longer periods of time. Vegetables I absolutely love vegetables. Cooking them in a heat stable oil, with onion or garlic for example can add tremendous flavour to the most boring vegetables. If you do this, just remember to not overcook them and try to avoid or limit corn, potatoes, peas and parsnips. These vegetables, when ingested, usually spike insulin quicker than standard vegetables, contain less fibre and can add to weight gain rapidly. Protein All proteins will provide you with that fuller feeling for longer. Small to moderate amounts of protein with most, if not all, meals will keep you much more satisfied then eating meals without protein. Select lean cuts of animal proteins where you can and don’t overlook the benefits of eggs, whey protein and fish which are all foods that are protein based. Fats Healthy fats including, polyunsaturated and monounsaturated fats (also referred to as omegas) are found in vegetables, vegetable oils, nuts, avocados and fish to name a few. These foods and fats should be your preference when considering fats in your nutritional intake. Cakes, sweets and refined foods including white bread, pasta and rice, should be consumed in moderation, particularly if you are aiming to manage your weight. These carbs and their ability to fill you up for only a short period of time, spike your insulin levels, create addictive eating habits and serve very little purpose. I think it’s fair to say that when we reach for food we all want it to satisfy that hunger pang and of course taste delicious. There are plenty of options so if you’re finding it difficult to make the transition, take it step by step and slowly introduce more nutritious, healthier and delicious meals and snacks. I’m confident you won’t look back!!

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Monthly Archives: September 2015

Eddy's Blog

Are you addicted to food…or just eating the wrong foods?

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