S B Coaches College - Tip of the Month July 2006




		S B Coaches College Tip of the Month July 2006

We know that the America’s obesity rates are rising every day, but what is also astounding is the fact that more than 18 million Americans currently are suffering from type 2 diabetes. If you are not familiar with type 2 diabetes, here’s a quick recap:

”Type 2 diabetes is the most common form of diabetes. In type 2 diabetes, either the body does not produce enough insulin or the cells ignore the insulin. Insulin is necessary for the body to be able to use sugar. Sugar is the basic fuel for the cells in the body, and insulin takes the sugar from the blood into the cells. When glucose builds up in the blood instead of going into cells, it can cause two problems:

Right away, your cells may be starved for energy.
Over time, high blood glucose levels may hurt your eyes, kidneys, nerves or heart.”

www.diabetes.org

Previous research into diabetes, suggests that refined cereal products and foods with a high glycemic index (GI) may increase the risk of diabetes, while fruits, vegetables and foods high in fiber reduce diabetes risk. In fact, researchers in Australia studied the diets of 36,787 people over the course of four years and found that those consuming the most white bread, which has a very high GI, were 37% more likely to be diagnosed with diabetes than those with the least frequent consumption of white bread.

So how can we fight off our chances of obtaining type 2 diabetes? We must look to the GI so we can make better choices when we feed our athletes, children and ourselves. The GI is a way of ranking carbohydrates that we consume by how much they affect our blood glucose levels. Foods with a high GI produce a high blood glucose response, while low GI foods produce a very small shift in glucose levels.

This is vitally important for not only performance, but also our health. When blood glucose levels rise sharply and then plummets, it takes your body to two extremes. You receive a quick rush, which is soon followed by a crash that isn’t too pleasant. This crash can result in dizziness, headaches, and a desire for sugar. This also gives the body a major beating, and although our bodies are quite resilient, it is always better to use it wisely than to wear it out.

Here are some tips to replace high GI foods for low GI foods:

1. Use breakfast cereals based on oats, barley, and bran. Kashi brands are the best choices here.

2. Choose whole old-fashioned oats instead of “quick oats” or instant oatmeal.

3. Use breads with whole grains, stone-ground flour, sour dough. With breads, the darker the better.

4. Switch your regular potatoes for sweet potatoes.

5. Eat lots of vegetables and fruits (more veggies than fruit).

6. Use Basmati, Doongara, Japanese Koshihikari rice and brown rice instead of quick, instant and white rice.

7. Choose whole wheat pasta instead of regular pasta.

8. Look at labels and watch out for products w/ sugar, or high fructose corn syrup listed as one of the first 4 ingredients.

9. Make sure to center each meal around protein.

And the best tip to keep in mind:

10. Remember that if it comes out of a box or wrapper, it’s most likely a bad choice

Use these tips when making food choices and advising your athletes on proper nutrition habits for not only optimal performance but also optimal health.

For more information on foods and where they stand on the glycemic index, click here.