13 Jul “Sometimes” Foods
.IS SUGAR GOOD OR BAD?
Refined sugar has been implicated in leaching important nutrients form the body. It disrupts healthy gut bacteria and creates exacerbating inflammation. It also affects stress, mood and energy levels. Sugar in the blood causes the release of a hormone called insulin. Insulin levels in the blood spike after a high sugar meal and lower the levels of an important protein. Proteins which binds to hormones to allow their excretion from the body. Insulin also increases the production of testosterone, which is converted into even more oestrogen by fatty tissue in the body.
Excess sugar intake is also linked to increased cortisol production. After the sugar is high, blood sugar levels drop. This stimulates the adrenal glands to secrete cortisol and adrenaline to get our energy levels and moods back to normal. When excess cortisol is produced, progesterone production is compromised. The result of all this can lead to higher susceptibility of insomnia, irritability and anxiety just to name a few.
Many women, myself included, notice that when they have more sugar, alcohol and caffeine around that time of the month, their symptoms seem to be worse. I went for a whole month without any sugar to see how much of a difference it really made. Not that I have many of the following. However, these are the big no no’s to avoid: processed fruit juices, cakes and biscuits, soft drinks, processed foods and even honey if not raw, organic and local. You may be surprised to know that things like white bread and breakfast cereals contain a lot of sugar.
Nooooo not coffee! LOL.
Caffeine is highly addictive, inflammatory and acidic. It is known to increase anxiety and leave people feeling rather strung out and dehydrated.
If you are looking to decrease your intake aim for just 1 a day and look to have it before midday so it doesn’t interfere with your natural sleeping patterns. Decaf is a slightly better option, and if possible choose Swiss water decaffeinated coffee when possible! However, I have found that even this can still give your body inflammatory side effects. So just do what works best for you and your body and maybe swap to a naturally decaffeinated herbal tea instead… Heaps more health benefits and tasty too!
Grains should probably be avoided if you have an autoimmune condition, inflammatory disease, thyroid issues or PCOS. Almost everyone is on the autoimmune spectrum to some degree. This is one of the major food groups that doesn’t fall under the categories of protein, “good fats” or something fresh (growing in the ground or on a tree and doesn’t require processing to be eaten). Grains include wheat, rye, barley, corn, spelt, rice, oats, quinoa, amaranth and buckwheat, foods containing them and their by-products, for example, bread, cereals and crackers. Minimising or excluding grains allows us to have more room for nutrient-dense food in our diets.
If you do choose to have them, use only gluten-free varieties to decreases damage to your gut lining and look at 1 serve per day/meal, making them a small part of your meal not the basis of it. If you don’t feel satisfied after a grain-free meal why not try to add more “good fats” and starchy carbs like pumpkin or sweet potato.
For more help on how to implement healthy food to suit your goals (both aesthetic and performance) check out our personalised Meal Plans and Exclusive support group through our Meal Plan Membership (no contracts or minimum stay required) HERE