| Why Balanced Meals are Important |
| More important is how you combine the four nutrient groups. for example, if you eat only a potato for dinner, the glycemic index of that meal is higher than if you ate that potato with salmon, broccoli and a salad. This is why: Carbohydrates enter the bloodstream much faster than proteins and fats do. Carbohydrates cause insulin release, but they do not cause glucagon levels to go up. When you eat excess carbohydrates without protein and fat, the secretion of insulin is higher and the secretion of glucagon is lower. Consequently the excess carbohydrates you eat will be mostly stored as fat. When you eat protein with carbohydrates the secretion of insulin is lower and secretion of glucagon is higher. the result is that the food you ate will be used to rebuild the body or used as energy, it will not be stored as fat. Despite this people believe that eating protein and fat is fattening. But protein and fat actually lower the insulin-to-glucagon ratio, which prevents fat production and storage. Carbohydrates raise the insulin-to-glucagon ratio, which leads to fat production and storage. People also believe that carbohydrates satiate their appetities. But carbohydrates do not satiate you until you have already overeaten. Insulin/Glucagon The ratio between these to hormones determines whether food will be used as building materials or fuel or stored as fat. A low ratio (a higher proportion of glucagon) means that more food will be used as building materials or fuel. A high ration (a higher proportion of insulin) means that more food will be stored as fat. Glucagon is released in response to protein foods. Insulin is released in response to carbohydrates and some amion acids. Neither is releases when nonstarchy vegatable and fats are comsumed. Therefore, if carbohydrates are eaten alone, the insulin-to-glucagon ratio is too high. If proteins are eaten alone , the insulin-to-glucagon ration is too low. If fats or nonstarchy vegetables are eaten alone, there is no effect on the insulin-to-glucagon ratio. If you eat a mixed meal of proteins, fats, nonstarchy vegetables and carbohydrates, you will have a balanced insulin-to-glucagon ration, which is the goal. |