
As a menopausal woman, you want to eat LOW GI carbs
HIGH GI FOODS - GI = GLYCEMIC INDEX
White carbs
Cereals
Honey
Refined carbs
Cooked carrots
Energy drinks
TO REDUCE GI
Eat more fibre
Fibre needs to be processed and digested and slows down the amount of glucose released
Eat more protein.
Protein neutralises sugars
Made up of amino acids
Amino acids are hard to break down and so slows down amount of glucose released
ALCOHOL = High In carbs = Hot Flushes
CHOCOLATE = Contains caffeine,& sugar = Hot Flushes
WHEN TO EAT THESE CARBS
MORNING/LUNCHTIME
Eat starchy carbs early in the day
To give time for body to break down and release the glucose
Eg; breakfast: oats
Lunch: sweet potato / brown rice /pulses
EVENING
Eat fibrous carbs ( anything grown above the ground) eg: vegetables/salad.
SUMMARY
STRATEGIES
Good lean protein intake every meal to neutralise sugars
Reduce alcohol consumption (especially at night)
Reduce intake of trans fat (increases fat storage around the belly)
EXERCISE
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