Curbing hunger! Many people experience hunger after a high Carb meal. They wrongly blame insulin (a hormone released by the body is response to high blood glucose) and carbohydrate consumption for their hunger. In reality, carbohydrate consumption increases the amount of Leptin circulating in your blood stream. Leptin is the “I’m full” hormone and it isnt Insulin that makes you hungry; it actually makes you feel satisfied. Ghrelin is responsible for signalling hunger, and it rises during periods of low insulin (post-exercise or fasted state). Most of the confusion arises when people eat high glycemic carbohydrates like rice, potatoes, baguettes, white bread etc that generate a strong insulin response and possibly lead to a blood sugar crash, conversely foods such as Vegtables, Nuts and healthy fat sources such as Avocados, Olives, Coconut oil etc have a relatively low GI (Glycmic index) which dont cause such an Insulin spike and give you sustainable energy throughout the day, reducing the tendency to snack on energy dense foods. But be sure not to confuse that with scrapping Carbohydrates all together as my last post explained about Carbohydrates pivotal role in performance and recovery (scroll down the page to see - Carbohydrates) Chronically elevated levels of blood sugar, which render you insulin/Leptin resistant, screw up your hunger signalling all together. This makes it hard to lose fat and regulate your blood sugar/feeding patterns. You can avoid most of these problems by engaging in high intensity activity on a regular basis, eating carbs around training, and eating mixed meals of fat, carbohydrate, and protein to regulate absorption. Thank you and good luck out there. Much love (James Allen BSc Sports Science Personal Trainer)
Posted on: Mon, 15 Sep 2014 13:46:05 +0000
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