Food for your thyroid

Food for your thyroid

Thyroid imbalance is much more common today than it was a decade ago. Despite all the information available through books, journals, and articles like this, more work needs to be done to educate the public and the medical community. It has become a hidden epidemic in the United States, so it is important to learn how to eat well to support the thyroid.

The best diet plan for someone dealing with thyroid disease will contribute to their overall health. This means a low-fat, high-fat, high-fat and low-fat diet. Eating foods that fall into this category will help you lose weight and keep it off for good. The best part is that you stay fuller for longer, consume fewer calories and get a good amount of vitamins, minerals, trace elements and fiber.

This means staying away from refined sugars and simple sugars, which cause sugar to enter the bloodstream more quickly and cause a higher spike in blood sugar. The higher the blood sugar level after eating food, the higher the insulin level. The GLYCEMIC INDEX is defined as the increase in your blood sugar in response to eating a particular food. The higher the rise in blood sugar, the higher the glycemic index of the food.

You need to learn how to reduce the amount of simple sugars you eat per day and lower the glycemic load at each meal. Here are some tips and suggestions on how you can do just that:

1. Replace white bread with 100% WHOLE GRAIN BREAD with a lower glycemic index.

2. Increase your consumption of oats and BARLEY.

3. Eat foods like whole grains, barley, nuts, pumpernickel bread, and dried legumes that have a much lower glycemic index.

4. Avoid white bread, white potatoes, French fries, sweetened breakfast cereals, sweet potatoes, sweet corn, white rice, biscuits, biscuits and buckwheat, all of which have a medium glycemic index.

5. Choose leafy greens, whole grain breads, unsweetened rice crackers, and unsweetened muffins.

6. Avoid cookies, cakes, ice cream, donuts and pastries that are full of refined sugar and fat.

Increase the fiber content to lower the glycemic index of your meals. This increases the efficiency of insulin, keeping you full longer and naturally reducing your calorie intake. If you eat grains, choose whole grains that contain more calcium, fiber, iron, folic acid, vitamin C and zinc. They cause less fat and cholesterol and help you lose weight by eating more fiber.

Although fruits are rich in fiber, vitamins and antioxidants, they are quite high in simple sugars. For this reason, keep your fruit intake to 2 servings per day. Eat fruits with the lowest glycemic index, apples and organic berries. When it comes to fat, you should avoid fats that come from meat and dairy products, as well as fats that are solid at room temperature. If you eat too much fat, you will continue to be hungry and, as a result, eat more calories.

Your body can adjust its metabolism when you eat high-quality proteins and carbohydrates. It cannot do this if you eat too much fat. Fat is absorbed from your intestines and goes directly to your fat cells for storage. When you reduce fat in your diet, you lose weight even if you eat the same amount of calories. In other words, if you reduce your fat intake by 10%, you will lose approximately 10 pounds. These include good fats like olive oil, sesame oil, macadamia nut oil and walnut oil.

The Mediterranean diet is a good way to eat. It contains lots of green vegetables, nuts, fish, lean meats, whole grains and olive oil, which will help you lose weight and prevent weight gain. This way of eating is your first line of defense against chronic illness, 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 lowers insulin levels, improves insulin efficiency, and lowers cholesterol.

2. Eat breakfast – this is the best way to boost your metabolism and give you energy for the day.

3. Watch what you drink – avoid drinking drinks containing high fructose corn syrup, which is used in many soft drinks and causes weight gain.

4. Pay attention to portion sizes – You can fill your plate with vegetables, leafy greens, etc., but the protein source should be the size of a deck of cards and whole grains should be approximately 1/2 -3/4 cup.

5. Increase your calcium intake – Calcium influences the metabolism of fat cells and speeds it up to lose weight while losing weight 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.

Inspired by Sherry L. Granader