Nutritionally Dense Whole Foods.
Nutritionally Dense Whole Foods Are Very Good For You.
When considering healthy eating there are certain important factors to consider:
One of the most important is GL?
GL stands for Glycaemic Load.
The glycaemic load (GL) is based on the glycaemic index (GI). Put simply, the glycaemic index of a food tells you whether the carbohydrate in a food is fast or slow releasing (fast is bad, slow is good). What it doesn’t tell you is exactly how much of the food is carbohydrate. Glycaemic load on the other hand tells you both the type and amount of carbohydrate in the food and what that particular carbohydrate does to your blood sugar.
Foods with a glycemic load (GL) under 10 are considered low-GL foods and have little impact on your blood sugar; between 10 and 20 moderate-GL foods with moderate impact on blood sugar, and above 20 high-GL foods that tend to cause blood sugar spikes.
When your blood sugar level increases, the hormone insulin is released into the bloodstream to remove the glucose (sugar). Some glucose goes to the brain and muscles where it’s used as an energy fuel, but any excess goes to the liver where it’s turned into fat and stored, causing you to gain weight. Insulin is known as the fat-storing hormone.
3 golden rules
For balancing your blood sugar, there are only three rules:
• Eat 45GLs daily to lose weight or 65GLs to maintain weight
• Eat carbohydrate with protein
• Eat little and often
Interestingly the diabetes community in the UK also advocates a low carb diet and their target is between 120g – 150g of carbs per day. Just to give you an idea of how this works practically – one corn on the cob has approx 150g of carbs (which would be your limit) and has a GL of 20, and one portion of white rice has approx 150g of carbs with a GL of 43.
Clearly, these targets are very low and practically very hard to achieve, so is there a beteer an easier alternative?
Yes – it is called nutritional ketosis . . .
But first, let us consider another important factor in healthy eating –
What is the healthiest diet in the world?
The case for low-carbohydrate diets is gaining weight. Christopher Gardner, PhD, assistant professor of medicine at the Stanford Prevention Research Center, has completed the largest and longest-ever comparison of four popular diets using real-world conditions, which he discusses – the lowest-carbohydrate Atkins diet came out on top – with nutritional ketosis being even more effective than Atkins.
What type of foods might actually provide the most nutritional value?
Is it a vegetarian or vegan one, or perhaps a conventional high carb and low fat diet, or is it a LCHF diet?
According to research by scientists the answer is –
A Low Sugar / Carbohydrate and High Fat style of eating provides you with the most Nutritionally Dense Whole Foods – this once again points towards Nutritional Ketosis.
A LCHF diet is also the healthiest diet in the world for ‘reducing fat from the blood stream’ . . .
The Nutritional Logistics Program advocates a Low Sugar / Carbohydrate and High Fat style of eating.
The following video provides evicence to support the benefits of this:
Moving on from cholesterol, let us look at the actual nutritional value in tems of vitamins and minerals
The following table compares plant based foods with animal based foods –
|Vitamin or Mineral name||Amounts found in one serving of Plant based foods (vegetables, fruits)||Amounts found in serving of Animal based foods (meat, poultry, seafood)||Winner|
|Thiamin (B1)||.1 mg||.8 mg||A|
|Riboflavin (B2)||.20 milligram||2.9 mg||A|
|Niacin (B3)||5.8 mg||16.2 mg||A|
|Pantothenic Acid||5.2 mg||15.7 mg||A|
|Vitamin B6||1.1 mg||2.0 mg||A|
|Folate||358 DFE||486 DFE||A|
|Vitamin B12||0 micrograms (there’s no Vitamin B12 in plants)||Lots in animal foods||A|
|Vitamin A||38,129 IU||52,000 IU||A|
|Vitamin C||232 mg||18 mg||P|
|Vitamin D||41 IU||815 IU||A|
|Vitamin E||7.4 mg||.85 mg||P|
|Vitamin K||1146 micrograms||99.7 micrograms||P|
|Calcium||261 mg||867 mg||A|
|Phosphorus||400 mg||491 mg||A|
|Potassium||1309 mg||1600 mg||A|
|Magnesium||163 mg||184 mg||A|
|Iron||8.8 mg||11 mg||A|
As regards vitamin C, E and K then this has been dealt with by my Nutritional Logistics Program:
Vitamin C & Vitamin K: The Nutritional Logistics Program advocates taking:
Take 1/2 lemon – but more for its alkaline properties than for its Vitamin benefit.
Take any 2 – 3 of the following every day if possible (take raw or steamed or fried in butter or coconut oil):
Check out the carb levels to keep your total carbs under 25g for the day (1 large pepper = 12g of carbs so be careful)
- 1/2 cup Broccoli – also a high provider of Vitamin K
- 1 cup Kale – also a high provider of Vitamin K
- 1 cup Spinach – also a high provider of Vitamin K
- 4 spears of Asparagus – also a high provider of Vitamin K
- Red / Yellow bell peppers (1/2 a pepper)
- 1/2 an avocado (try it with double cream / crème fraîche in the hole and a poached egg on top)
Eat what you like and don’t eat what you don’t like – simple!
You could also combine them into a healthy vitamin “green shake” – see the P Diddly Dacious Range at the website.
Vitamin E: The Nutritional Logistics Program advocates taking:
- 1 oz of sunflower seeds – perfect in the morning with 100ml of full fat Greek yoghurt
Also take any 2 out of the list below on a daily basis:
- 20 Almond Nuts – take half in the morning with 100ml of full fat Greek yoghurt and the rest on a salad or for supper
- 20 Hazelnuts – take half in the morning with 100ml of full fat Greek yoghurt and the rest on a salad or for supper
- 10 Brazil Nuts – take half in the morning with 100ml of full fat Greek yoghurt and the rest on a salad or for supper
- 9 Walnuts – perfect for supper as they are also high in melatonin (help you sleep) with a glass or two of red wine / port.
This will provide more than 100% of your vitamin C and the sugar / carbs total less than 8g – perfect for Keto adaptation.
As can be seen from the information above, some foods are higher in nutritional value than others.
But why settle for good food – why not eat superfood?
True superfoods provide a wide range of high vitamins and minerals and are not very well known.
Imagine the benefits of combining the best superfoods in to one single food source –
One food source stands out from the rest – it is called SF1 from superfood4u – a UK blended food source that provides the most nutritionally dense whole food blend in the world.
The Nutritional Logistics Program advocates taking SF1 from superfoods4u because it is the most nutritionally dense whole food source in the world.
If you want to be the best then you have to eat the best – now, imagine conbining this with Intermittent Fasting and HIIT – this is what NLP is about.
The problem with the greatest superfoods such as ‘spirulina and chlorella‘ is that they taste like pondwater, however, the blend from superfoods4u has made SF1 super tasty and it can be mixed with your favourite tasting ingredients to make it suitable for each individuals taste preference.
SF1 not only contains spitulina and chlorella but also turmeric, pea protein, mint, bicarbonate of soda and stevia – all in quanitities that will benefit you and blended to taste amazing with water, a variety of milk – in fact anything you want.
YOU DO NOT HAVE TO TAKE SF1 TO BENEFIT FROM THE NUTRITIONAL LOGISTICS PROGRAM – IT IS PERFECT FOR KETO, PALEO, VEGAN, VEGETARIAN AND CONVENTIONAL.
The following nutritional data sheet was taken from the www.superfoods4u.co.uk website:
Nutritional Data for the Superfoods4u SF1
60g of SF1 split over 4 x 15g servings provides the following nutritional values.
The total figures are adjusted for the addition of approx 35g of bell pepper (for vitamin C) and 15g of sunflower seeds (for vitamin E).
The figures in bold – indicate the extra nutritional value from mixing SF1 with additional liquids such as almond / coconut milk or goats milk x 250ml.
SF1 MAY ALSO BE USED WITH WATER AND THIS WOULD REDUCE THE CARBS BY APPROX 9G.
|Energy Kcal||1117 kcal|
Of which sugar
|Fibre||13.03g / 20g|
|Fats||35.2g / 84g|
|Protein||52.67g / 63g|
|Vitamin B1 – Thiamin||78% / 90%|
|Vitamin B2 – Riboflavin||137% / 154%|
|Vitamin B3 – Niacin||51% / 65%|
|Vitamin B5 – Pantothenic Acid||22% / 36%|
|Vitamin B6||31% / 44%|
|Vitamin C||128% / 210%|
|Vitamin E||182% / 219%|
|Calcium||88% / 93%|
|Magnesium||48% / 65%|
|Phosphorous||93% / 107%|
|Zinc||25% / 33%|
|Copper||101% / 126%|
|Manganese||26% / 43%|
|Selenium||41% / 815%|
The Amino Acid figures are also provided at the website – these are very impressive, especially the Leucine levels, which are an incredible 5.9g per shake – essential for ‘priming’ your muscles for growth.
The Nutritional Logistics Program is very well thought out and concerns itself with providing quality information.
Imagine the benefits of such information.
You would never have to waste any money on diets or quick fix supplements again.
NLP is worth every penny and it is a one off fee that will last you a lifetime.