Carbohydrates have an effect on your body’s glucose and insulin metabolism. Too many sugars from these carbohydrates can negatively impact blood vessels in the brain and hinder the brain’s ability to process those sugars. So how do we combat this disease in our daily dietary choices? Consider a few of the following options when adjusting your diet.
1. Limit your intake of carbohydrates (Sugar, Grains, And Fillers)
Carbohydrates are sugars. There are simple (table sugar, honey, agave, etc.) and complex carbohydrates (potatoes, rice, and other starches). Bread tastes delicious, but modern health tells us it just can’t be the big staple of our diet that it was for years and years. Also consider dropping pasta, rice, and cereal from your diet.
2. Increase your intake of fresh, organic vegetables
Grocery stores, farmers’ markets, and food co-ops around the country are responding to the increased concern over fresh, natural vegetables free of chemicals and pesticides. Get broccoli, celery, carrots, and squash into your daily diet for starters, but make vegetables part of every meal if you can. The majority of your vegetable intake should consist of green leafy plants such as kale, spinach, collards, chard, etc.
3. Eat high quality protein like free-range and organic beef, eggs, chicken, and wild fish
The natural proteins available in these fat-rich foods just can’t be replaced. While it is not a good idea to ingest too much protein (high levels can alter your metabolism), the sources of your protein should be organic and fresh. For weight loss and muscle gain you should be ingesting 1g of protein per pound of lean body weight on a daily basis.
4. Eat more unsaturated fats like nuts and fish
As we mentioned in a previous blog post about good and bad fats, Omega-3s are great for your body and present in fish like salmon or trout as well as nuts like almonds and cashews. Toss an avocado into your salad for more unsaturated fat. Another great fat is organic virgin coconut oil.
5. Less Sugar
Your brain needs some sugars as they are energy, but go easy! You should avoid sugars and added sweeteners as much as possible. Some health experts say you should not consume any more than 15g in an entire day. Watch out for sugars in all kinds of foods. For example, plain yogurt will have 9g per serving and a flavored one will have 26-40g per serving. You should even watch your intake of fruits.
Try eliminating something each day. For example, if you tend to drink more than one soda per day (including DIET!) replace it with something that is not sweetened such as tea, black coffee or water. Gradually switch out until you are no longer drinking your calories (and sugar or fake sweeteners that mimic glucose responses). Then work on a food group. If you do a little at a time it is much easier than you think.
Maintaining a healthy lifestyle with a low-carb/high-fat diet will not only help prevent the onset of Alzheimer’s Disease, but it will help your body fight off a myriad of other ailments all linked to some sort of inflammation as well. Combine a healthy diet and lifestyle with natural probiotics like the PRO EM-1 supplement to give your body the best defense against disease and inflammation.