Glucose and clean carbohydrates
The human body and brain depends upon glucose for energy. We get glucose from eating carbohydrates, which are plant-based whole-foods such as fruits and vegetables. The carbohydrates are broken down into sugar so that our brain and body can thrive and function. The brain in particular consumes 20% of glucose-derived energy. The brain needs this energy for the neurons and neurotransmitters to function.
Carbohydrates main function is giving us the energy we need to thrive and function. It is recommended to have 80% of the diet come from this source of dietary intake. This is important to note because when we eat a diet that is more focused on protein and fat, we are actually making glucose storage even more difficult for our body, which takes place in the liver. A fat heavy diet limits the ability of the liver to absorb glucose, which it stores in the form of glycogen.
Eating a diet rich and abundant in whole-food plant-based carbohydrates, and a diet low in protein and low in fat is one that help in weight loss, as well as reduce risks of conditions like diabetes, heart disease and cancer. My favourite way to consume carbohydrates is eating an abundance of fruits and vegetables, from smoothies, to juices, to salads, and even eating cooked foods like rice, legumes and potatoes. I am always trying to add one more fruit or vegetable to my plate. This is an easy way to increase your intake and increase the diversity you are consuming, just try to add one more fruit or vegetable to your plate (bonus if it is raw). Aim for a colourful plate. Maybe try adding cabbage on top of your plate. There are so many ways to create a fun healthy plate.
It is so simple really to nourish your body when we just focus on clean carbohydrates. We do not need to overcomplicate it. Focus on fruits, vegetables, legumes, and cook them without oil. Fresh is a great method, but you can get creative like steaming and boiling. The aim is to eat clean, change your tastebuds to crave this type of eating, and start eating in abundance to nourish your body with energy and absorb these critical nutrients. Medical Medium speaks about this in great detail, highlighting how this way of eating is important for those experiencing type 2 diabetes. Fully Raw Kristina has also healed herself from type 2 diabetes due to eating a diet rich is raw fruits and vegetables.
My message is always to eat clean, eat closest to how nature intended - and that is a diet rich in vegetables and fruit.
Stay healthy friends and make new healthy choices.
xx Tiffany
References:
Henning, S. M., Yang, J., Shao, P., Lee, R. P., Huang, J., Ly, A., Hsu, M., Lu, Q. Y., Thames, G., Heber, D., & Li, Z. (2017). Health benefit of vegetable/fruit juice-based diet: Role of microbiome. Scientific reports, 7(1), 2167. https://doi.org/10.1038/s41598-017-02200-6
Holesh JE, Aslam S, Martin A. Physiology, Carbohydrates. [Updated 2021 Jul 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459280/
https://medlineplus.gov/carbohydrates.html
Medical Medium
Mergenthaler, P., Lindauer, U., Dienel, G. A., & Meisel, A. (2013). Sugar for the brain: the role of glucose in physiological and pathological brain function. Trends in neurosciences, 36(10), 587–597. https://doi.org/10.1016/j.tins.2013.07.001
Ruxton, C., & Myers, M. (2021). Fruit Juices: Are They Helpful or Harmful? An Evidence Review. Nutrients, 13(6), 1815. https://doi.org/10.3390/nu13061815
Whitney, E.N. & Rolfes, S.R. (2015) Understanding Nutrition, 14th ed., Wadsworth, Cengage Learning, Belmont, CA.