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WHAT CARBS SHOULD WE BE EATING


MENOPAUSE - WHAT CARBS SHOULD WE BE EATING














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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