Insulin: A hormone made by the pancreas that allows your body to use sugar (glucose) from carbohydrates in the food that you eat for energy or to store glucose for future use. Insulin helps keeps your blood sugar level from getting too high or too low.
Where to begin? These top 10 foods are in no particular order. They all have such a low glycemic level that your body doesn’t need much insulin to absorb them. Clean Cut’s goal is to keep your insulin level down so your metabolism is constantly working.
The foods you choose should have a slow absorption rate. The ones the breakdown quickly like breads and white potatoes cause a massive spike in insulin sending the message to our bodies to store it as fat. When we eat high amounts of fast carb foods (the whites, and cakes etc.) we send the wrong message to our body over and over again, leading to weight gain and a broken metabolism
Our goal is to keep our levels low and steady. Living a lifestyle like this will lead to overall better health and weight loss.
Natural fruits, veggies, proteins and fats all break down slower and in turn our insulin levels are lower.
Here are the top 10 foods that are extremely low on the glycemic index:
- Onion & Garlic (full of vitamins and anti-inflammatory benefits)
- Leafy Greens (our super foods)
- Nuts (anti-inflammatory, good fats, low carb, high fiber)
- Seeds (pumpkin, sunflower and chia, great to use instead of granolas, t ad
d to salads and have all the fiber and good fats and nutrients we want)
- Avocados (omega 3 & 6 fatty acids and amazing nutrients)
- Coconut (any form, oil, meat, flakes, flour, it’s the perfect fat)
- Herbs (full of flavor, minerals and vitamins and have some healing properties)
- Eggs (vitamin B12, protein and Fat, cheap and easy)
- Irish Butter and Cheese (keep cheese to a moderation, dairy causes the body to become acidic and inflamed, make sure it has no growth hormones in it)
- Oils (organic is best, olive, coconut, avocado etc. Stay away from palm oil, canola etc.)
With all this information, any of these when cooking or snacking are your best option to add and guarantee a low insulin level.
What is the deal with MAGNESIUM?
Magnesium has the ability to relax your muscles and nerves. Ever get a leg cramp, eye twitch, racing heart, constipation or insomnia? You are probably missing magnesium.
What does magnesium do? It aids in regulating muscle and nerve function, levels out our blood sugar and pressure, makes protein and builds strong bones.
This super mineral found in green leafy vegetables, dark chocolate, flax, pumpkin and sunflower seeds, dried herbs, beans and lentils, brown rice, avocados, almonds, yogurt and bananas (to list a few) contains this super mineral that seems to cure most of the population’s chronic ailments. See chart below for a list of the top 46 out of almost 100 symptoms.
According to Dr. Carolyn Dean, 80% of the US population is magnesium deficient. With that statistic, I would say most of us are walking around missing this crucial mineral. Even if we eat most of the foods listed above and if the farmers don’t add magnesium to their soil these foods themselves are deficient, leading us to use an over-the-counter supplement to ensure we are getting the correct amount daily.
WHAT IS MAGNESIUM GOOD FOR AND WHAT ARE THE DEFICIENCY SYMPTOMS?
Below is a list of forty-six conditions that you may experience if you are low on magnesium:
- Acid reflux
- Adrenal fatigue
- Alzheimer’s disease
- Anxiety and Panic Attacks
- Atherosclerosis with calcium deposits.
- Blood Clots
- Bowel issue or disease
- Brain dysfunction
- Cold extremities
- Cholesterol elevation
- Food cravings (sweet, salt, carbs)
- Heart disease
- Irritable bowel syndrome
- Kidney disease
- Kidney stones
- Muscle cramps or spasm
- Muscle twitching or weakness
- Musculoskeletal conditions
- Nerve problems
- Obstetrical and gynecological problems
- Parkinson’s disease
- Raynaud’s syndrome
- Shortness of breath
- Sports injuries
- Tooth Decay
Source: Dean, The Magnesium Miracle, 3rd ed. (2014)
What type of magnesium should you take? There are many types of magnesium and they all work, but the top two that provide the highest amount of absorption are Magnesium Glycinate which is best for those trying to correct their deficiency. The other is Magnesium oxide or citrate. These have a 60% absorption and a stool softening property. If you take too much of any magnesium your body has the ability to ride it, usually causing diarrhea and not allowing you to overdose on it.
How much is the correct daily dose? This answer varies on how deficient you are, how active you are, if you are on any medication and your current diet. As a rule, a male or female 19 year or older should start with 400 mg daily. If you don’t have any immediate effects, like sleeping better or less leg cramps – up your dose to 600 mg daily and so on. Some people take as much at 1200 mg daily. You will know if you have taken too much… if it causes diarrhea.
When should you take it? Again, this depends on how you tolerate it. Before bed is always a good time to start because, as mentioned, it relaxes you and helps for a better night’s sleep. You can also take it in a powder form (known as CALM) and sip on it throughout the day or take a shot at night. If you find you like 2-3 doses spread throughout the day – that also works.
Our bodies have a system called ATP. This is how we create energy. ATP has a cycle known as the KREB cycle. Magnesium is responsible for 6 of the 9 steps in this system. If knowing that small piece of info doesn’t make you question how important magnesium is for us – I’m not sure what will… except maybe giving it a try and seeing how much better you will feel overall.
Brands we have researched and have come out on top in studies:
Mega-genics Magnesium Glycinate
Now Foods Magnesium Citrate
Life Extension Neuro-Mag
Dr. Best High Absorption 100% Chelated (I take this one)
Natural Vitality CALM powder (comes in flavors)