The TRUTH about Potatoes, Glycemic Index, and "White Foods" -- Do they help or hurt Fat Loss? - PowerPoint PPT Presentation

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The TRUTH about Potatoes, Glycemic Index, and "White Foods" -- Do they help or hurt Fat Loss?

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Title: The TRUTH about Potatoes, Glycemic Index, and "White Foods" -- Do they help or hurt Fat Loss?


1
The TRUTH about Potatoes, Glycemic Index, and
"White Foods" -- Do they help or hurt Fat Loss?
I'd like to start a little discussion today about
carbohydrates... and in particular, "white
foods" as well as potatoes. One reason I wanted
to mention this is because so many health and
fitness professionals trash talk potatoes about
being a bad carbohydrate choice because of the
high glycemic index. Some even say such
ridiculous things as "avoid any and all white
carbohydrates". Ok, now while I certainly agree
that white bread and refined white sugar are two
of the worst things we can be feeding our
bodies, I definately don't agree with avoiding
any and all "white carbohydrates". Now I know
all of the buzz lately has been about colorful
foods and the protective antioxidants that they
contain. They tell you to focus on colors and
stay away from white. "White Foods" aren't
necessarily always the enemy It's true that
colorful foods are great, but it is a big mistake
to specifically avoid white foods! There are
plenty of white foods that have specific
nutrients that are hard to find elsewhere. Let's
look at a few examples... Onions Garlic What
about onions and garlic? They are both white and
they are chock full of protective
phytonutrients, vitamins, and trace minerals that
aren't easy to find elsewhere in a normal
diet... such nutrients as allicin, quercetin (an
important flavonoid), chromium, and other unique
anti-inflammatory nutrients. In fact, onions are
so powerful for our health, that one study of
centenarians (people that live to over 100 years
old) identified that a common thread of these
amazingly healthy individuals was that they ate
a lot of onions throughout their lives. And we
also know that garlic is one of the most
powerful substances for a strong immune system,
among other qualities.
2
Cauliflower Another example of something white
that is great for you is cauliflower. Cauliflower
is loaded with vitamin C, fiber, minerals, and
special compounds such as glucosinolates and
thiocyanates, which are specifically abundant in
cruciferous vegetables such as broccoli,
cauliflower, and cabbage. And a little-known fact
is that some of the compounds in cruciferous
vegetables help to combat other estrogenic
compounds in our food supply and environment and
can help prevent excess belly fat. So eat up on
that cauliflower! Mushrooms Not many people
realize this, but surprisingly, even white
mushrooms have high levels of unique nutrients
and antioxidants. White mushrooms are high in a
couple types of antioxidants called polyphenols
and ergothioneine. And some types of mushrooms,
such as portobella mushrooms, are surprisingly
good sources of Vitamin D. Potatoes Now that
also leads us to another example - white potatoes
(which by the way, can also be found in red,
yellow, purple varieties, etc). Many health
professionals claim that potatoes are a bad
carbohydrate because they are thought to have a
high glycemic index. First of all, if you've
read my Fat Burning Kitchen program, then you
understand that glycemic index is not
necessarily the most important factor in choosing
your carbohydrates. While a generalization can
be made that most low glycemic index carbohydrate
choices will help you lose body fat easier than
high glycemic index choices, it is not all that
it's cracked up to be. There are many other
factors that determine how your body will react-
to and process the carbohydrates you ingest, such
as glycemic load and also how you
3
combine the high GI food with other foods such as
protein, fiber, and fats, which all slow down
absorption of the ingested carbs.
For example, using glycemic load as an example...
it is known that watermelon has a high glycemic
index. However, the glycemic load of a normal
serving of watermelon is just way too low for
your body to start packing on body fat just
because you ate a high glycemic index fruit. You
would have to eat such an enormous quantity of
watermelon just to get enough grams of
carbohydrates to have any negative glycemic
effect, that it is just non-sensical. Not to
mention that watermelon is also a great source of
vitamins, minerals, and lycopene. There's just
no reason to avoid it simply because it has a
high GI. My point is... candy bars, cupcakes,
and donuts make you fat... NOT watermelons,
carrots or potatoes... French fries excluded of
course, since those are typically fried in highly
inflammatory cooking oils. Also, as i
mentioned, food combinations are important in how
your body processes the carbohydrates and the
associated blood sugar and insulin response you
receive. For
4
example, if you mix a high glycemic index
carbohydrate with an extra source of fiber,
healthy fats, or even certain proteins, many
times the blood sugar and glycemic response will
be slowed down considerably by the way you
combined the food. Alright, so back to my point
that white potatoes are actually a healthy
carbohydrate as long as you eat them in the
right form... and please don't ruin them by deep
frying them into french fries either! French
fries are one of the most evil things ever
invented for your health, but only because we
ruin them by soaking them in a scorching bath of
trans fats in the deep fryer from the refined or
hydrogenated vegetable oils that are typically
used. Keep in mind that potatoes contain so many
vitamins and minerals that the list is way too
long to even try.
One Warning though about potatoes Please note
that potatoes do contain low level toxins called
glycoalkaloids (it's the plant's protection
mechanism) that are concentrated in the skin, so
it is a good idea to always peel potatoes before
making any dishes with them. Will 7-9 potatoes
per day make you fatter? On the topic of
potatoes not being so bad after all, I don't
remember where I saw this referenced, but I
recently saw a particular study that had
participants eat about 7-9 whole potatoes per
day for several weeks. At the conclusion of the
study, the potato eaters had actually
consistently lost weight! I'd venture a guess
that the reason the people lost weight is that
they were probably so full from eating all of
those damn potatoes, that they actually consumed
less calories than normal! An average sized
potato only has about 100-120 calories, and I can
surely imagine you'd be full constantly from
eating 7-9 potatoes each day.
5
Of course, this does NOT mean that french fries
are okay to eat! Those will only make you fat,
and the inflammatory trans fats will lead to an
early death. Seriously... fries are one of the
most deadly foods in our food supply. Plus, deep
fried potatoes build up dangerous acrylamides
from the frying oil reacting with the starch, and
these compounds are carcinogenic. Anyway, back
to the 7-9 whole potatoes per day... Now I would
never recommend going to those extremes, but my
point is that an occasional potato a couple times
a week is not going to hurt your efforts to get
lean, especially if you combine it with some
other fibrous vegetables and maybe a healthy fat
and some protein. On that note, I have one of my
favorite recipes for you, using potatoes.
Geary's Lean-Body Potato Side Dish
  • Desired quantity of baby potatoes (I like to use
    this mixture I found recently at a health food
    store... it is a mixture of white, red, yellow,
    and purple baby potatoes)
  • 1 red pepper
  • 1 green pepper
  • 1 yellow pepper
  • 1 or 2 onions
  • a couple cloves of garlic, finely chopped (or
    mashed garlic from a jar, organic preferably)
  • 1 or 2 Tbsp extra virgin olive oil, grass-fed
    butter, and/or virgin coconut oil (sometimes I
    mix a bit of all 3)
  • a little salt and pepper to taste (I like using a
    sea salt instead of normal commercial salt)
  • Cut the baby potatoes into slightly smaller
    pieces and place in a steamer until soft all the
    way through. Slice up the peppers and onions into
    strips and add with the chopped garlic into a
    pan with the olive oil and/or butter and/or
    coconut oil. Cook the peppers, onions, and
    garlic until tender, and then add the steamed
    baby potatoes. Stir it all together and serve.
    This is a delicious and healthy side dish that
    goes great with chicken or grass-fed red meat.
  • I hope you've enjoyed this little topic today
    about potatoes, healthy carbohydrates, glycemic
    index, and my awesome healthy potato recipe idea!
  • If you enjoyed this article today, feel free to
    share this page with your potato-loving friends
    and family.
  • And finally

6
Here's Your Simple Fat Loss Solution...
So how do you repair your damaged digestive
system and start melting away your embarrassing
belly fat, while also increasing your energy,
fighting joint pain? The simplest way is to get
rid of the foods you now KNOW are damaging your
system. Second, add fermentable fibers to your
diet, which are also called prebiotics (sweet
potato, yam, yucca, etc.) and eat a lot of
fermented foods like kefir, sauerkraut, and
certain types of yogurt (but most yogurts found
in your grocery store are simply milk with sugar
and are NOT healthy) You can also supplement
with probiotics, but make sure to start slow and
build up. Third, better manage your stress
through better sleep patterns, exercise, and
breathing techniques. Stress is known to damage
your gut, so the better you handle it, the
healthier your gut will be. Check out this book
today and start living healthy right now!
Make yourself a favour and get a copy of this
book TODAY!
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