If there’s ONE thing you should know, it is this.. - Veronica Toh
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If there’s ONE thing you should know, it is this..

02 Oct If there’s ONE thing you should know, it is this..

Simple chemistry.

When you consume any type of carbohydrates, they are broken down into glucose.

Throughout my years of nutrition study, I’ve had an important relevation. 

2011-06-02-USDA_Food_Pyramid

Source: U.S Department of Agriculture

By stuffing our face with 6-11 servings of bread, cereal, rice and pasta as per dietary food guidelines, I can’t help wonder if this had contributed to the rising obesity epidemic that we’re now facing.

Biochemistry of insulin, appetite and fat storage

 

As a result of eating excessive carbs including processed foods, our blood sugar rises, hence insulin is released, moving glucose out of blood into the muscles and liver where it is stored as glycogen.

Once they are full of glycogen, if more blood sugar needs to be removed, guess where the insulin will transport it to?

Obese women shows fat on her stomach, Photography

That’s right, fat cells.

I’m not done yet.

Our body is super smart.

When insulin levels are high, another hormone called leptin kicks in and tells your brain to stop eating.

Leptin is produced by fat cells and it turns off the desire to eat.

If a fat person has lots of fat cells, which produces plenty of leptin to get them to stop grazing all the time, then why aren’t they thin? 

 

Let’s pause here and let us all think for a moment.

Woman thinking blackboard concept. Pensive girl looking at thought bubble on chalkboard / blackboard texture background. Mixed race Asian Chinese / Caucasian student.

Because this is the key to the entire ‘obesity epidemic’.

It’s the answer to leptin resistance.

Are you ready?

Insulin Dictionary Definition closeup highlighted in pink

The answer is INSULIN.

 

Insulin stops your brain from being able to ‘see’ leptin.

Insulin is our fat storage hormone.

So the key message here is that if we want to sustain weight loss, we must dramatically lower our insulin levels.

Don’t get me wrong, I don’t wear a Nazi t-shirt going around telling everyone to remove all  sugar. By the way, sugar in itself is not toxic and with all things, the poison in the dose.

It’s about getting our daily intake one notch down to a lower level.

Have you heard of low-carb diet?

This is what some folks do.

Take note that it’s low-carb, not no-carb diet.

Obviously when you cut your carbs down, you’re thinking –  Am I going to starve?

When you cut out sugar, fructose and grains, you need to replace those calories with something else.

That’s when healthy fats like coconut oil, eggs, avocados, nuts and seeds come into your plate.

And rest assured, eating fats do not make you fat.


RECIPE of the week

 

:: Avocado Jackfruit Mousse :: 

 

avocado-jack-fruit-mousse

Avocado Jackfruit Mousse
Author: 
Recipe type: Smoothie/Mousse texture
Prep time: 
Total time: 
Serves: 2
 
Healthy portion of fats and green veggies (you won't taste it!).
Ingredients
  • 1 ripe avocado, pitted
  • 1 handful of spinach
  • 2 jackfruit
  • 2 spoon of puffed millet (optional)
Instructions
  1. Place half avocado and spinach into a high speed blender and blend till smooth. Set aside.
  2. Place jackfruit and the remaining avocado into a high speed blender and blend till smooth.
  3. To plate up, place puffed millet in the cups as first layer, followed by the spinach mixture and then the jackfruit mixture.
  4. That's it!

 

XO,

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