Posts tagged glucose

Avocado Smoothies Weight Loss Wonders

549 days
by in Healthy Smoothie Recipes For Weight Loss

Avocado Smoothies – Weight Loss Wonders Indeed.

Avocado Smoothies Weight Loss Image Against A Brick Wall

Aside from counting calories and cutting away fat, consider the avocado as a fruit filled with fiber and healthy monounsaturated fat.  Avocado smoothies provide a breakfast meal, low in carbohydrates, high in fiber and antioxidants. 

Control Carbohydrates and Insulin Levels To Lose Weight

The hormone insulin is vital for transport of glucose from the blood to the cells. There it is converted to energy. Beta cells make insulin within the pancreas. Excess glucose is converted by the liver to glycogen. The liver and muscles house the glycogen for needed energy. The remains are converted to fat where the body becomes its storage silo. More carbohydrates, more insulin secretion. We get fatter. 

By making food choices that are unprocessed and low in simple carbohydrates, insulin production will be better balanced. Slow digesting foods see a gradual release of insulin. The fat and fiber of avocados help achieve this.

Avocado Smoothies Nutrient Absorption

Many studies such as those found at the U.S. National Institutes of Health (NIH) show the avocado's nutritional benefits. The monounsaturated fat content of avocadoes allow for better absorption of bioactive chemicals into the bloodstream.

A diet that includes avocados were shown to lower LDL cholesterol and triglycerides improving blood lipids, as opposed to a diet high in carbohydrates and  low in fat.

Along with the monounsaturated fat in avocadoes, many nutrients are present and working toward overall good health. The antioxidant power of Vitamins A, C and E. protect cells from harmful overproduction of free radicals. The immune system is armed against attack. Skin glows. Cardiovascular health is helped as blood flows. Further, a great percentage of the fat in the avocado is oleic acid which can reduce inflammation. Avocados boast a high content of the mineral Potassium, an electrolyte that  supports healthy blood pressure. Even protein is available in the avocado as it provides 18 essential amino acids. 

Fiber For Weight Loss

Fiber is an important part of the diet for weight loss. Health is improved by these complex carbohydrates. Digestion is slowed controlling the glycemic index. The body cannot digest fiber. Thus blood sugar and insulin processes are unaffected. Age and gender play a role in the determination of daily fiber requirements. According to the U.S. Department of Agriculture, excellent sources of fiber are found in foods containing at least 20 percent of the recommended daily allowance. Age, gender and caloric intake play a role in general fiber determinations. A reference for 1000 calories is 14 grams of fiber.  An example being 17.5 grams for a low calorie diet of 1250 calories.  Drink plenty of fluids for fiber's true potential. At least 8 glasses of water a day. 

Avocado Smoothies Weight Loss Image of Berries for a smoothie packed with fiber and antioxidants.

 

A simple solution for improved energy and cellular health are found in cold and creamy Avocado Smoothies.
  • 1 Avocado, Peeled and Pitted
  • 1 Cup of Raspberries
  • 1/4 cup Crushed Ice

Calories – 360

Fiber – 21 grams

Net Carbs – 11  (Subtract Fiber from Total Carbohydrates)

Daily Nutritional Requirements based on a 2,000 calorie diet

  • Vitamin A – 7 %
  • Vitamin C – 87 %
  • Vitamin E – 26 %
  • Vitamin K – 65 %
  • Vitamin B6 – 32 %
  • Folate – 47 %
  • Iron – 11 %
  • Manganese – 55 %
  • Magnesium – 22 %
  • Potassium – 33 %

This avocado smoothie is designed as a breakfast meal. Jump start daily nutritional requirements. Adjust the percentages to your caloric intake. Fill your day with purified water. 

Avocado Smoothies Weight Loss Wonders – Achieve Inner and Outer Beauty.

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Avocado Smoothies Weight Loss Wonders

Healthy Smoothie Recipes With Low Glycemic Index

1055 days
by in Healthy Fruit Smoothies, Healthy Smoothie Recipes For Weight Loss, Low Glycemic Index, Weight Loss
Healthy smoothie recipes with a low glycemic index help keep blood sugar levels stable. The goal of healthy smoothies is to provide a delicious method for nutrient absorption, however, not at the expense of blood sugar concentrations.

Choose Healthy Smoothie Recipes With A Low Glycemic Index

healthy smoothie recipes with low glycemic index photo of model with small waist who easily burns belly fat

The glycemic index measures the rate which food breaks down into sugar in the bloodstream. Glucose provides energy to the body's cells via the bloodstream.  Certain foods are quick at increasing the level of blood glucose. These foods are considered to have a high glycemic index and can sabotage the process of energy absorption. The result causes long-term health upsets and weight management problems such as belly fat.
 
Why is belly fat detrimental to health?
 
Even if you are not considered overweight numerically, excess belly fat or visceral fat can be dangerous. This extra weight around your core can cause many health crises such as high blood pressure and diabetes. Concerning hypertension, abdominal fat may tamper with hormones that regulate the constriction of blood vessels. Diabetes can be the result of an increase of triglycerides from fatty acids in the liver and a decrease of insulin's control of blood sugar. Through achieved homeostasis with the help of healthy smoothies, hormones are kept in check. 
 
Lower glycemic index smoothie recipes will not generate these harmful effects. Glucose will be released at a slower rate. The pancreas and the liver are 2 such organs that would appreciate not being overburdened.
 
For an added measure of carbohydrates per food serving, know the glycemic load. This reflects the level of blood sugar as opposed to the the speed of the spike. Foods with a lower glycemic load won't promote raised blood sugar levels.
Glycemic load = (Glycemic Index of food  divided by 100) X Net Carbohydrates
 
Below is a quick reference:
 
Glycemic Index – Range from 0 to 100
  • 70 -100 – High glycemic index
  • 55 – 69 – Medium
  • 0 – 50 – Low and Optimal Range
 
Glycemic Load Scale
  • 20 and above – High Glycemic Load
  • 11 – 19 – Moderate
  • 0 – 10 – Low

Healthy Smoothie Recipes With Low Glycemic Index Example

  • 1/2 Cup Raspberries
  • 8 Strawberries 
  • 1 Celery Stalk
  • 1/4 Cup Filtered Water

healthy smoothie recipes with a low glycemic index photo of strawberries

This settling smoothie contains significant amounts of Vitamin C, Vitamin K, manganese, copper and fiber. Aside from the nutrients, this smoothie recipe is low on both fronts of the glycemic index and the glycemic load. Celery has next to nothing in value. Raspberries are low in carbohydrates with a corresponding low glycemic index and load. Strawberries have a glycemic index of 40 and a glycemic load of 3.5.
 
Begin the day with healthy smoothie recipes. A diet that generates an excellent measure of blood glucose levels will promote overall health especially in the brain. For a low glycemic index value, create smoothies with fruits such as raspberries, strawberries, pears, peaches, plums and apples. Try adding celery, spinach and even broccoli for a vegetable requirement.
 
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Healthy Smoothie Recipes With Low Glycemic Index

Low Carb Smoothies Energize

1345 days
by in Breakfast Smoothie Recipes, Healthy Fruit Smoothies

Low carb smoothies encourage healthy blood sugar levels, nutrient absorption and weight loss. Find out how.

low carb smoothies image of lemon and cranberries

A food's macronutrients such as protein carbohydrates and fat have different concentrations of calories or units of heat energy. Protein and carbohydrates have 4 calories per gram while fats have 9 calories per gram. These nutrients are needed in greater amounts for growth, metabolic processes and protection to name a few. For example, carbohydrates are used by the body for energy.

Low Carb Smoothies As Digested

 
In digestion, carbohydrates are broken down into glucose which travels through the blood stream. With the help of insulin, energy is provided to organs and cells. When glucose enters the bloodstream, blood sugar levels are raised. The pancreas in turn secretes insulin. An excess of glucose is converted to glycogen. This is stored in the liver and muscles as an energy reserve in the short run. The entire process regulates blood sugar. One problem may be a constant influx of too much sugar. Extra glucose will be stored as body fat. Therefore, it is important to have healthy low carb smoothies for the body to function smoothly and not invite diabetes or obesity. 
 
A type of carbohydrate that the body can't digest is fiber. Therefore, fiber does not  have an effect on the level of blood glucose. Soluble fiber dissolves in water and slows down digestion. This makes one feel fuller so as not to overeat. Soluble fiber is found in grapefruit, apricots, oranges and asparagus.  Insoluble fiber cleanses the intestines and helps in elimination.  Include dark leafy green vegetables and cauliflower in low carb smoothies for the benefits of insoluble fiber. Plants are a natural source of dietary fiber. Fruits such as apples contain both soluble fiber and insoluble fiber as part of the skin.

 

low carb smoothies image fruit berries help blood sugar

According to the 2010 Dietary Guidelines For Americans, carbohydrates should comprise some 45 to 65 percent of your caloric intake. Low carb smoothies promote good health. Filled with healthy carbohydrates and fiber, they are an excellent choice to meet the daily carbohydrate percentage without adding unnecessary calories and boosting blood sugar. The carbohydrate and sugar content of these fruits are on the lower side, while the vitamins minerals and antioxidant power soar.
 
Low total carbohydrate count (includes fiber)
 
Raspberries – 7 carbs per 1/2 cup serving
Cranberries –  6 carbs per 1/2 cup serving
Strawberries – 12 carbs per cup
Lemons – 5.5 carbs per fruit
 
Low to Medium total carbohydrate count
 
Apples – 19 grams per fruit
Apricots – 18 grams per cup
Blueberries – 10 carbs per 1/2 cup serving
Papaya – 14 carbs per cup
Peaches – 10 carbs per peach
 
For a boost in nutrition, add these low carbohydrate vegetables to low carb smoothies
 
Celery – 3.5 grams per cup
Lettuce – 1.5 grams per cup of romaine lettuce
Spinach – 1.1 grams per cup
 
Enjoy low carb smoothies for optimal use of energy and nutrition.
 
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