Thyroid imbalance is much more common today than it was a decade ago. Despite all the information available through books, magazines, and articles like this, more work needs to be done to educate the public and the medical community. It has become a hidden epidemic across the United States, which is why it is important to learn how to eat right to help your thyroid.
The best eating plan for someone with a thyroid disorder is one that contributes to their overall health. This means a diet low in fat, high-glycemic and complex carbohydrates. Eating foods that fall into this category will cause you to lose weight and keep it off forever. The best part is that you will stay satisfied longer, consume fewer calories, and receive a good amount of vitamins, minerals, trace elements, and fiber.
This means staying away from refined sugars and simple sugars that cause sugar to enter the bloodstream faster and lead to a higher spike in blood sugar. The higher the blood sugar levels after eating the food, the higher the insulin levels. GLYCEMIC INDEX is defined as how high your blood sugar rises in response to eating a particular food. The greater the rise in blood glucose, the higher the glycemic index of foods.
You must learn to reduce the amount of simple sugars you eat each day, as well as learn to reduce the glycemic load at each meal. Here are some tips and advice on how to do it:
1. Replace white bread with 100% WHOLE BREAD that has a lower glycemic index.
2. Increase your consumption of OATS and BARLEY.
3. Eat foods like whole grains, barley, nuts, whole wheat bread, and dehydrated vegetables that have a much lower glycemic index.
4. Avoid white bread, white potatoes, French fries, sweetened breakfast cereals, sweet potatoes, sweet corn, white rice, cookies, biscuits, and buckwheat, all of which have an intermediate glycemic index. .
5. Choose green leafy vegetables, whole grain breads, sugar-free crackers made from rice, and sugar-free muffins.
6. Avoid cookies, cakes, ice cream, donuts, and cakes that are full of refined sugars and fats.
To lower the glycemic index of your meals, increase your fiber content. This will increase the efficiency of insulin, keep you fuller longer, and reduce your caloric intake naturally. If you eat cereals, choose whole grain varieties that provide you with more calcium, fiber, iron, folate, vitamin C, and zinc. They will make you eat less fat and cholesterol and help you lose weight by consuming more fiber.
Although fruits are rich in fiber, vitamins, and antioxidants, they are quite rich in simple sugars. For this reason, keep your fruit intake to 2 servings per day. Eat fruits with the lowest glycemic index, which are organic apples and berries. When it comes to fats, you should avoid fats that come from meat and dairy, as well as fats that are solid at room temperature. If you eat too much fat, you will remain hungry and eat more calories as a result.
Your body can adjust its metabolism when you eat good quality protein and carbohydrates. You cannot do this if you eat too much fat. Fat is absorbed in the intestines and goes directly to fat cells for storage. If you reduce fat in your diet, you will lose weight even if you eat the same number of calories. In other words, if you reduce your fat intake by 10%, you will lose approximately 10 pounds. Include good fats like olive oil, sesame oil, macadamia nut oil, and walnut oil.
The Mediterranean diet is a great way to eat. Include plenty of vegetables, nuts, fish, lean meats, whole grains, and olive oil to help you lose weight and prevent you from gaining weight. This way of eating is your first line of defense against chronic diseases, heart disease, and weight loss.
Here are some more tips for a successful weight management program:
1. Don’t skip meals – plan to eat 300-400 calories every 3-4 hours. Increasing the frequency of meals will promote lower insulin levels, improve insulin efficiency, and lower cholesterol in the process.
2. Eat breakfast: it is the best way to jump start your metabolism during the day and give you energy.
3. Be careful what you drink: Avoid drinks with high fructose corn syrup that is used in many sodas that cause weight gain.
4. Be mindful of portion sizes – You can fill your plate with greens, leafy greens, and more. But the protein source should be the size of a deck of cards, and whole grains should be about 1/2 -3/4 cup.
5. Increase Your Calcium Intake – Calcium affects fat cell metabolism and speeds it up, helping you lose weight when consumed with high amounts of branched chain amino acids. You can get these amino acids by eating fish, whole grains, chicken, sesame seeds, mushrooms, lentils, and chickpeas.