Health Fitness

eat for your thyroid

Thyroid imbalance is much more common today than it was a decade ago. Despite all the information available through books, magazines, and articles like this, more needs to be done to educate the public and the medical community. It’s become a hidden epidemic in the United States, so it’s important to learn how to eat right to support your thyroid.

The best eating plan for someone dealing with any thyroid disorder is one that supports their overall health. This means a diet low in fat, high in complex carbohydrates, and low on the glycemic index. Eating foods that fall into this category will make you lose weight and keep it off forever. The best part is that you’ll stay full longer, consume fewer calories, and get a good amount of vitamins, minerals, trace elements, and fiber.

This means staying away from refined sugars and simple sugars that cause sugar to enter the bloodstream faster and lead to a bigger spike in blood sugar. The higher your blood sugar levels after eating food, the higher your insulin levels. The GLYCEMIC INDEX is defined as how high your blood sugar rises in response to eating a particular food. The greater the rise in blood glucose, the higher the glycemic index of the food.

You must learn to reduce the amount of simple sugars you eat each day, as well as reduce the glycemic load at each meal. Here are some tips and suggestions on how to do just that:

1. Replace white bread with 100% WHOLE BREAD which has a lower glycemic index.
2. Increase your consumption of OATS and BARLEY.
3. Eat foods like whole grains, barley, nuts, rye bread, and dried vegetables that have a much lower glycemic index.
4. Avoid white bread, white potatoes, French fries, sweetened breakfast cereals, sweet potatoes, sweet corn, white rice, crackers, biscuits, and buckwheat, all of which have a mid-glycemic index .
5. Choose leafy green vegetables, whole-grain breads, sugar-free crackers made from rice, and sugar-free muffins.
6. Avoid cookies, cakes, ice cream, donuts and pastries that are full of refined sugars and fats.

To lower the glycemic index of your foods, increase the fiber content. This will increase the efficiency of insulin, keep you full longer, and lower your caloric intake naturally. If you eat grains, choose whole grain varieties that provide you with more calcium, fiber, iron, folic acid, vitamin C, and zinc. They will make you eat less fat and cholesterol and help you lose weight by eating more fiber.

Although fruits are rich in fiber, vitamins, and antioxidants, they are quite high in simple sugars. For this reason, keep your fruit intake to 2 servings per day. Eat fruits with the lowest glycemic index which are organic apples and berries. When it comes to fat, you should avoid fats that come from meat and dairy products, as well as fats that are solid at room temperature. If you eat too much fat, you will still be hungry and as a result, you will eat more calories.

Your body can adjust its metabolism when you eat good quality protein and carbohydrates. You can’t do this if you eat too much fat. Fat is absorbed from the intestines and goes directly to fat cells for storage. If you reduce fat in your diet, you will lose weight even if you eat the same number of calories. In other words, if you cut your fat intake by 10%, you’ll lose about 10 pounds. Include good fats like olive oil, sesame oil, macadamia nut oil, and walnut oil.

The Mediterranean diet is a great way to eat. Include plenty of vegetables, nuts, fish, lean meats, whole grains, and olive oil to help you lose weight and keep you from getting fat. This way of eating is your first line of defense against chronic disease, heart disease, and weight loss.

Here are some more tips for a successful weight management program:

1. Don’t skip meals: Make a plan to eat 300-400 calorie meals every 3-4 hours. Increasing meal frequency will promote lower insulin levels, improving insulin efficiency and lowering cholesterol in the process.
2. Eat breakfast: It’s the best way to jump-start your metabolism for the day and give you energy.
3. Be careful what you drink: Avoid drinking beverages with high-fructose corn syrup, which is used in many soft drinks that cause weight gain.
4. Be mindful of portion sizes: You can fill your plate with vegetables, green leafy vegetables, etc. but the protein source should be the size of a deck of cards and whole grains should be about 1/2-3/4 cup.
5. Increase your calcium intake: Calcium affects fat cell metabolism and speeds it up, helping you lose weight when consumed with high amounts of branched-chain amino acids. You can get these amino acids by eating fish, whole grains, chicken, sesame seeds, mushrooms, lentils, and chickpeas.

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