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Bun Thigh

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The Bun & Thigh Roller

Plenty of the good carbohydrates are great for your skin, body and overall health.  The type of carbohydrate you eat is what makes the difference. Always remember that the skin is the biggest organ we have, part of the immune system, connected to your digestive system and reflect your state of health.

There are four kinds of carbohydrates:

•     Starches. Includes grains, breads, muffins, cookies, cakes, donuts, pasta, and bagels. Rice, millet, oatmeal, flour, and breakfast cereals are all starches. The base of pizza is a starch, as are tortillas. White potatoes behave in the body as starch, so they fit into the starch category. Corn is also in this category.
•      Sugars. Includes table sugar, honey, high-fructose corn syrup, and molasses.
•     Fruits. Includes all natural fruits, such as apples, oranges, melons, berries, papaya, kiwi, pears, and many more.
•     Vegetables. Includes all the green vegetables, such as lettuce, kale, green beans, broccoli, and peas. Add in cauliflower, fennel, tomatoes, cucumbers, radishes, sweet potatoes, and carrots. The types of vegetables are endless.

The best carbohydrates to eat are the vegetables and fruits, the ones to eat moderately are the starches and  the sugars, The reason to avoid starches and sugars is that they create inflammation.

How starches and sugars create inflammation

Whenever you eat a carbohydrate, your blood sugar level rises, sometimes slightly and sometimes dramatically, depending on the type of carbohydrate. In general, starches and sugar trigger a higher and faster rise. Vegetables hardly affect blood sugar levels at all.

The higher and faster your blood sugar level rises, the more insulin your pancreas excretes. The insulin reduces the level of sugar, also known as glucose, in your blood. So far, this is healthy. But when your blood sugar rises frequently because your diet is high in starches, the continual rise in blood sugar causes inflammation in the blood vessels and the cells, and ultimately, in your skin and joints.

When your pancreas is producing large amounts of insulin often, your body becomes insulin-resistant, meaning it requires more and more insulin to reduce blood sugar levels. The result for your skin: more inflammation. The result for your body: weight gain, increase in LDL (bad) cholesterol levels, fatigue, and higher susceptibility to adult-onset diabetes.

This entire cycle of a swift rise in blood sugar and insulin overproduction creates stress in the body and increases Cortisol levels. That level of stress isn’t good for your skin and the rest of your body

Researchers at the University of Sydney in Australia have quantified the effect of certain carbohydrates on blood sugar levels. They measured the increase in blood sugar levels for hundreds of carbohydrates. Their result is the glycemic index.

The glycemic index ranks carbohydrates as high glycemic (70 or higher), medium glycemic (56-60), and low glycemic (55 or less).

This list gives you an idea of which foods are high, medium, and low glycemic:

    * High-glycemic foods are white and whole wheat bread, rice cakes, pastries, cakes, white potatoes, and cookies. Avoid eating these. Eating these foods indirectly causes a rise in Cortisol levels, so these foods trigger the release of Cortisol, a stress hormone. Eating these foods can make you feel more stressed. They also cause inflammation in the body and skin.

    * Medium-glycemic foods are table sugar, honey, and molasses. Dark chocolate and some combined foods, such as lemon mousse, are medium glycemic. Eat these sparingly.

    * Low-glycemic foods are vegetables and most fruits. Eat plenty of these. You need 5 to 10 servings every day.

Modifying your diet according to the glycemic index is a great start, but as people began to use the glycemic index, some found that their blood sugar levels were rising to high levels in spite of eating low-glycemic foods. Why? Because they were eating too much of a good thing. In other words, one apple is great, five apples at one sitting equals trouble.

Enter the concept of glycemic load value. This calculation lets you know the quantity of a food that will give you good results-or bad ones. It’s suggested that a person’s glycemic load count for a whole day be between 130 and 160. Persons with diabetes need to eat under 100 daily.

Now, let’s get practical. Starches and sugars are a mainstay of our national diet. How does a person avoid them when they seem to be everywhere? Have a good balance diet 80 to 90% of the time. When starches and sugars end up on your plate less often, your immune system will be stronger and more capable of defending your cells against inflammation.

•      When you decide to treat yourself once in while with cookies and breads or baked goods, really enjoy it and do not feel guilty about it. Guilt is not a good food for the digestive system. Choose natural whole grains as much as possible
•      Make sure to include a green salads with your pizza or pasta
•     Avoid eating the bun if you have a hamburger

When we look around starchy and sugary foods is readily available to us for snacks and meals. Especially when we are out. Make sure you  carry your own snacks and choose healthier options as much as possible. Less starches and sugars in our diet can be a challenge and might takes some used to. But if you are serious about your health your skin and body will thank you.

Catherine Potin is a Chef interested in nutrition and skin care. You are invited to download her free Ebook “Clear skin diet for healthy skin”. Beside a healthy diet, good natural face creams are an important component to glowing and youthful skin. Find out how Dead Sea products can help your skin get back into balance.

SFist Eats: Jollibee
                            Many San Franciscans recognize the joyful cartoon bee outside the city’s only Jollibee in SoMa, but few venture inside. What is Jollibee, you ask? (With a gluttony of food writers , we couldn’t find one whimsical article or review on the unique-for-S.F. joint. Then again, that umpteenth street food article won’t write itself.) Jollibee is an American-style fast-food …
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