Healthy Thanksgiving Feast
With 66% of the American population classified as “overweight” or “obese” one might think of Thanksgiving as a dreaded holiday. But we are an optimistic nation and we plow on with our traditions despite the Obesity Epidemic, as if it was somebody else’s problem. Well, it’s our problem, yours and mine, and we need to do something about it.
The Zone diet, which is not new, has proven to help address one of the underlying problems in the America diet: an overabundance of insulin caused by an overabundance of bad carbohydrates in our diet. Let me explain some fundamental facts about metabolism and then recommend a “Zonified” meal for you to enjoy on Thanksgiving.
The Zone Diet, first described by Dr. Barry Sears in “Enter the Zone” was originally a diet for optimum athletic performance. It is a diet that attempts to decrease insulin release and control weight and hunger by that mechanism. The Zone Diet is 40% lean protein, 30% low glycemic carbohydrates and 30% monosaturated fats. All food has to be broken down into its elemental pieces before we can use it. This is done in the stomach, where is is “digested” or broken down so it can be absorbed so it can be used or stored.
Carbohydrates and protein both induce insulin but carbohydrates induce much more than protein. The type of carbohydrates is also crucial. High glycemic carbohydrates induce more insulin than low glycemic carbs. The glycemic index is the RATE at which the carbohydrate induces the insulin. Orange juice with a high glycemic index (sweet, liquid, quickly absorbed to the blood) causes a lot of insulin to be released quickly. Celery, a carbohydrate with a low glycemic index is difficult to digest and slowly absorbed to the bloodstream and thus causes a slow, small amount of insulin to be released. This is important because insulin is the “storage hormone” it causes carbohydrates which are not being used at the moment to be stored in fat cells (what a misnomer, these should be called “carbohydrate storage units”).
Insulin also inhibits the release of the stored glucose from the fat cells when you need it for exercising, thus causing a “fat trap”. Insulin is also guilty of two other sins, as it makes you have low blood sugar or hypoglycemia which makes you feel weak, and it makes you hungry. Eating low glycemic carbs is a way to control the hormones that regulate our metabolism and generally lowering the insulin levels that make us hungry and lead to overeating.
With this in mind let’s design a healthy Thanksgiving Feast. One has to start, of course, with Mr. Turkey, an excellent source of lean protein. He should be baked, or grilled or roasted but NOT stuffed. Stuffing is basically bread and this is a high glycemic item and a no-no. Then we should add some green vegetables such as zuchini, peppers, onions and sautee them in olive oil and garlic. Another low glycemic item could be grilled Portabello mushrooms (which actually taste a little like steak). Lastly a nice fresh salad of lettuce and spinach with tomatoes and cucumbers dressed with olive oil and apple cider vinegar. For dessert, the low glycemic choices are limited but you could have jello with whipped cream or fruit with cheese, or if you have been good the whole meal maybe you have earned that piece of pumpkin pie, after all, it’s only once a year.
Written by: Carmen Martinez M.D.
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