THE DO'S AND DONT'S WITH STARCHY FOODS

Let's be real we've all tried those YoYo diets. Some worked, short term, and well others we know were just a fad and more about the money. There is not a one size fits all plan! There is no magic pill to get you to your goal and keep you there indefinitely. Food is science, from the ground to the table, to digestion, it all happens with science! So lets talk science for a second...all food breaks down into glucose (sugar). Yes even protein breaks down into small amounts of glucose. Our body uses that glucose as energy. However, not all foods are created equal. For example, a pear will break down very differently than a Snickers candy bar. This is where making informed decisions will make or break your nutrition goals.

In this blog I have separated food items in "do's" and "don'ts." Before we get into that, lets briefly talk about whole foods. The term "whole food" means that it doesn't come from a fast food restaurant, box, or a can. Even if it's a grilled chicken sandwich from Chic Fil A. Whole food means not processed. It's not packaged or frozen using preservatives, and goes bad fairly fast. Most whole foods are okay in moderation, but if you are looking to lose weight, control your diabetes, lower your triglycerides or just be a better overall athlete, consider using these tips and apply them to your daily routine.

 breads & grains

DON'T

Pasta

Breads

Popcorn

Crackers

Tortillas

Cereals

Rice

Chips

DO

Couscous, quinoa, spaghetti squash, pasta zero noodles

Ezekiel bread, some gluten free breads, romaine lettuce leaves, cauliflower

Other snack items: nuts, fruit, protein bars, jerky, carrots, celery

Cassava and Chia grain free tortilla

Oatmeal, steel cut oats, fruit

Brown rice, quinoa, cauliflower rice, broccoli rice, couscous or Freekeh

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vegetableS

DON'T

Corn

Carrots

Potatoes

Plantains

Water Chestnuts

Green bananas

Lima beans

Peas

DO

Black Beans (in moderation), Green Beans

Celery

Sweet Potato or Yam

Pears

Zucchini

Pear, Apple, Grapefruit

Cucumbers, Zucchini

Green beans, Broccoli

---

BEANS & LEGUMES

Instead of a list of what to eat vs not, I've listed a handful of legumes by glycemic number. Why list it by glycemic index? Legumes are a great source of protein and energy, but best eaten in moderation. Think of it this way, an item of food is given a value, based on how it digests and breaks down into sugar. The higher the number, the quicker it's digested and pumped into the blood stream. The lower the number, the slower the food is digested and released for energy. Keep in mind, any glucose not used, the body stores away. Those that are diabetic or looking for weight loss should stick to a lower glycemic diet. Whereas high impact athletes who regularly endure long intense workouts should choose a handful of the higher glycemic numbered food items.

All foods have a glycemic number and you should check to see where it falls on the glycemic index to better equip yourself for a more impactful nutrition plan. Here's a great link with 100 common foods and their glycemic values. 

Black eyed peas                                      50

Chick peas, canned                                42     

Baked beans                                           40     

Navy beans                                              39

Kidney beans                                           34

Lentils                                                       28

Cashews                                                  22

Soy beans                                                15

Peanuts                                                    13

Chickpeas                                                10

 *DISCLAIMER: Encore Fitness professionals are not registered dietitians, you should consult your doctor before any nutritional changes are made.