Download GLYCEMIC CONTROL TO REDUCE ADRENAL STRESS

GLYCEMIC CONTROL TO
REDUCE ADRENAL STRESS
We have frequently been told that eating more complex carbohydrates than protein is
healthy. However, it has been proven that an excess of carbohydrates to protein
results in excess levels of insulin. Excess levels of insulin cause adrenal stress,
including hypoglycemia. In order to normalize blood sugar, the adrenals have to
produce increased levels of cortisol and epinephrine. This often leads to long-­­term
cortisol depletion and ultimately adrenal exhaustion.
One of the most effective ways to prevent or reverse the excess production of insulin
and cortisol is to balance the amount of carbohydrates and proteins that are eaten
with each meal. The proper ratios are approximately 2 parts carbohydrates to 1 part
protein by weight in grams (2:1 ratio). An example of this is 20 grams of protein with
40 grams of carbohydrates. Proper ratios of carbohydrates to protein will vary
depending upon the glycemic index of the carbohydrates consumed. The higher the
glycemic index of a carbohydrate, the greater the need for protein in order to
maintain glycemic control. High glycemic food releases sugar into your blood stream
very quickly, thereby driving up insulin levels.
Examples of very high glycemic carbohydrate sources (use in small quantities) include:
rice, potatoes, bread, oatmeal, corn, carrots, sugar, honey, bananas, and raisins.
The glycemic control diet requires that adequately balanced portions of protein and
carbohydrates be eaten with each meal and snack. Low glycemic carbohydrates such
as green vegetables should be emphasized over high-­­density carbohydrates such as
bread. Additionally, 20% of the meal should consist of one or more high quality fats
such as olive oil, almonds, avocado or flaxseed oil. Fats, especially those with essential
fatty acids, play many important roles in normal body functions, including helping to
maintain blood sugar by slowing the release of glucose (sugar) into the blood stream.
Fish is a good dietary source for healthy fats.
Establishing a glycemic control diet generally requires shifts in one’s eating habits.
Carbohydrates often need to be reduced substantially. This is especially the case with
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breakfast, which for many people consists of very little protein and large amounts of
carbohydrates.
The glycemic control diet is not just a quick fix for those who need to reduce adrenal
stress. It is essential for fitness, overall health, and optimal immune system function.
You can minimize the deposit of body fat and maximize lean body tissue growth, i.e.,
grow strong muscles.
There are just a few fundamental principles to keep in mind:
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Balance carbohydrates and proteins.
Balance glycemic index.
Carbohydrates increase insulin output.
Protein increases glucagon output.
Insulin promotes fat storage.
Glucagon promotes mobilization and utilization of stored fat for energy.
We want to have plenty of glucagon. When excess carbohydrates are eaten, we
produce excess insulin and little glucagon. This excess insulin results in more fat being
formed and stored.
The optimal level of insulin to glucagon is brought about by a diet which has
carbohydrates balanced with proteins in a ratio close to 2 to 1. That's about twice as
much carbohydrate as protein, provided one chooses mostly lower glycemic index
carbohydrate foods.
Each food’s ability to raise the blood sugar is given a value called the glycemic index.
This value, a number, indicates how rapidly the food will raise the blood sugar -­­ the
higher the value, the quicker and higher the rise. Insulin and glucagon output are
influenced by this rise in blood sugar. The higher and more rapid the rise, the more
insulin we need to handle it to prevent blood sugar levels from going too high.
Insulin’s job is to put sugar into storage as either glycogen or fat. Insulin interferes
with glucagon and hormone production.
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A few simple guidelines:
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Avoid cooked fats and oils.
Eat before hungry.
Spread food intake over 5-­­6 small meals. (3 meals and 2 snacks)
Use carbohydrate foods with a glycemic index of 50-­­80.
Include proteins with each meal in a weighted ratio of 2:1 of carbohydrate to
protein.
Minimize refined fat intake.
Butter is better than margarine.
Preferred choices: fish oil, olive oil, almond oil, avocado oil and flaxseed oil.
Any fat that is hydrogenated is bad.
All transfats are bad.
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