What I have learned:
- Carbohydrates are more than just fuel; they are a potent regulator of metabolic processes and hormones
- People vary widely in their ability to metabolize carbohydrates. Those who cannot are “carbohydrate intolerant”
- The ability to metabolize carbohydrates decreases with age.
- The simplest test to determine if you are carbohydrate intolerant – look in the mirror. Pinch-able belly fat, even on skinny fat people is a bad sign. This is visceral fat.
- Visceral fat excretes inflammatory molecules plus too much leptin. This wreaks havoc throughout your body and even your brain.
- Other simple tests that indicates you are carbohydrate intolerant:
- You become tired after eating; especially after lunch.
- You cannot go more than a few hours without eating or you become “Hangry” (Hungry + Angry)
- You always need to snack during the day. You live with food cravings.
What has worked for me:
- I do not count calories
- I count carbs:
- I keep carb intake to less than 50 grams/day; often below 25 grams/day
- I read all labels and add-up the carbs. I also determine the carbs for all non-labeled foods.
- Through experience I no longer need to count carbs. I just avoid any food serving with more than single-digit grams of carbs.
- I monitor my fasting blood glucose and ketone levels. These two at-home tests provide great feedback on how I am doing: