Rice cakes: A weight loss friend or foe?

Rice cakes are not as innocent as they seem – they are classified as a high GI (glycemic index) food. This means that they release energy almost as soon they’re ingested.

This energy comes in the form of sugar (carbohydrates) that cause a rise in insulin levels. Insulin is a hormone released by the pancreas when our blood sugar levels rise. It causes cells in the liver, skeletal muscles, and fat tissue to absorb glucose from the blood, preventing blood sugar levels from rising too high, and ensuring a sufficient energy supply for everyday activities.

Cut the 'bad' carbs!

The body is fairly efficient at regulating blood sugar levels, but problems arise when sugar intake is constant. Chronically elevated blood sugar levels can actually prevent the body from using its fat stores as fuel most of the time.

Humans have evolved to make effective use of fat as fuel, and therefore should strive to keep blood sugar levels stable throughout the day. All refined sugars, such as table sugar, sweets and cooldrinks, are unnecessary, non-nutritious and should be cut from your diet. Of course this is no mean feat in this day and age when they are just about everywhere!

Add fibre to your fuel

Try cutting down on white rice cakes, refined white breads, cereals, pasta, white rice, and flour/corn/wheat products. These are 'bad' high GI carbs.

Instead, derive carbs mainly from vegetables and fruits, as well as wholegrain, unrefined or unprocessed natural products such as whole rolled oats and organic quinoa.

Fat does not necessarily make you fat. In fact, we need to consume 'good fats' in the form of avocado, nuts, seeds, coconut oil, and fish, every day!

The Zone Diet recommends that meals contain 30% fat, 30% protein, and 40% carbohydrate. This has been found to be an effective ratio to keep blood sugar levels stable.

To read more about food ratios and meal balancing, or for some healthy recipes I recommend reading Barry Sears’ The Zone, or visiting the website at www.zonediet.com

Recommended reading: Choose a diet that tackles your bad habits

1. Prev:Why eating breakfast can help control your weight
2. Next:Do this on Sunday to lose weight all week long