Sport enriched flour

Sport Fitness
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kellybabe

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while i was reading some threads i saw that someone said to stay away from enriched flour, so my que. is why? i went to the store and i see 2 types of eng. muffins one "whole wheat" one "lite", the whole wheat had 3g fiber and 2g of sugar and 120 cal. in one. and the lite has 100 cal. 0g sugars and 8g fiber, now i think the lite (saw enriched flour as first ingredient) sounds much better, so why would someone say that u shouldnt eat enriched flour foods is that right?? what should i eat and why??
thanx guys
 
because its still processed, refined grain, so it has a much greater insulin release when eaten, and there are just better things out there.

only time I would eat bread is post workout, and only if I had no other good carb choices at the time.
 
Enriched flour is white flour (wheat with all the fiber and most of the vitamins removed) and some vitamins added back in. It is all empty calories, ie minimum nutritional value, and it has a high glycemic index (meaning it causes rapid increases in blood sugar, which signals the body to store fat). Almost no prepared foods are "good" for you. Try eating fresh raw fruits and vegetables, oatmeal, long grain brown rice, etc. for "good" carbs and fiber.
 
dswithers said:
Enriched flour is white flour (wheat with all the fiber and most of the vitamins removed)


so how come it has no sugars, and almost triple the amount of fiber, isnt that better i mean fiber is fiber is it different fiber? and no sugar so how does it increase blood sugars?

im sorry if i sound clueless, i am clueless i guess
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stingo said:
I think the words you want to see on an ingredient list first are 100% whole grain/wheat.
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and hyeah i know u should look for that but if u look at nutritional values i see the "enriched flour" product has less sugars and more fibers, i dont understand how. and if it has more fiber why choose whole grains isnt whole grains mainly chosen for the fiber?

sorry just puzzled here
 
kellybabe said:
dswithers said:
Enriched flour is white flour (wheat with all the fiber and most of the vitamins removed)


so how come it has no sugars, and almost triple the amount of fiber, isnt that better i mean fiber is fiber is it different fiber? and no sugar so how does it increase blood sugars?
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Carbohydrates drive the production of insulin. The higher the Glycemic Index (GI) the greater the production.

White bread has a very high GI.
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Flour is a starchy carbohydrate, not a sugary one. However, the body still gets a large insulin release from fluor, even multigrain flour. GI means glycemic index, and is one way to measure how much insulin releases when you eat a food.
except for your meal that immediately follows your workout, you should strive for all carbs to have a low GI: long grain brown rice, oatmeal are both examples of that.
 
The basic process that occurs when you eat: you eat a food, it eventually gets into the stomach, while you are digesting the food your body carries the glucose into your blood stream.

Now you have a whole bunch of glucose (AKA blood sugar) floating around in your blood stream. The liver goes "Oh my goodness, we have to get this glucose into the cells!" So it does it's job and releases insulin into the blood stream.

BIG NOTE: In order for glucose to enter into cells IT MUST HAVE INSULIN. Insulin is the key that lets glucose enter your cells door.

Once insulin and glucose match up, they enter into the cell. Eventually all the glucose is in cells and your blood stream has NO GLUCOSE- AKA no fuel!

This is when you're body signals to you that you are hungry. It hopes you will eat again and the process continues.

Problem: When you eat high GI (glycemic index) foods, it causes the amount of glucose in your blood stream to RISE RAPIDLY. That means your liver freaks out and shoots out tons of insulin. Remember its goal is to get all that glucose into cells.

Well, you had no glucose in your blood stream, then you eat a high GI food, glucose floods the blood stream, liver shoots out insulin, glucose is quickly shoved into cells, now there is no glucose in the blood stream, you're hungry again...

A rapid rise in glucose means a rapid fall into hunger again. Ever eat a bowl of fruit loops for breakfast and be hungry an hour later? That's because just eating processed or higher GI carbs means a fast digestion.

You end up eating more calories because you always feel hungry.

The trick: eat lower GI carbs (most fruits, veggies, unprocessed foods) WITH a protein source. This combination provides a even supply of glucose. The liver can handle it and there are no rapid rises/falls in your blood sugar levels.

Eating a protein/carb meal also slows digestion to a 2-3 hour window. This is why it's recommended you eat every 2-3 hours.

Sorry if this makes no sense, but the basic idea here is to eat un-processed foods as much as possible. Better food choices include fruits, veggies, potatoes, brown rice, sprouted wraps, lean animal meats, soy based foods, etc.
 
Its also worth mentioning/repeating that having a more stable blood sugar all day results in more energy, and less 'laziness', particularly in the afternoon.
there's one guy I work with who pigs out at lunch, then falls asleep periodically all afternoon cuz of the drop in blood sugar around 2pm (he's mostly eating carbs with a pinch of protein).
meanwhile I'm bouncing off the walls with energy, barely able to contain myself as I wait for my evening workout.
 
it actally makes alot of sense, now i understand why everyone always said unprocessed, unprocessed... wow thanx.

so are whole wheat and whole grains ie breads eng. muff etc. (which i hear u should eat rather then white of course) should u really eat that or can u is it still good? or should u avoid it completely and just eat fruits and veg. and beans?
i really love my eng muff :) should i give it up anyway? baisically how bad is it for u? b/c some ppl say no to all breads and some say whole wheat is fine, which one is it?
 
I'm not a fan of bread at all. I'm really a fan of whole oats, barley, potatoes.

I think soem people handle bread carbs ok, others it really causes them issues trying to get lean.
So, i would limit bread, and stick to the most wholegrain stuff you can get, or bake your own and beef up the fiber content of it while avoiding preservatives.

People's biggest problem is dinner, when they have steak, a potato, AND some bread/rolls. 3 servings of carbs, and then they pour butter and sour cream all over it, so the resulting insulin spike from the carbs helps them to store the excess fat in the meal.
 
malkore said:
I'm not a fan of bread at all. I'm really a fan of whole oats, barley, potatoes.

ok but what if i want some healty tunafish and salad in b/w some whole wheat bread, i deffinitely cant substitute the bread for oat meal/barley.. and u say to combine protein(tuna) w/ carbs (bread) what other carbs can i eat w/ tuna/PB and still fill me up?
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Eat the darn english muffin! If that's the only bread your having that day... go for it. But if you cannot get to your desire results... then consider chucking it.

The amount of "strict" each person needs to be depends on their goals and how far they are from that goal.

Is an english muffin the best choice? No. But it's fine so long as the rest of your day is good. :D
 
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Trainer Lynn said:
Eat the darn english muffin! If that's the only bread your having that day... go for it. But if you cannot get to your desire results... then consider chucking it.

The amount of "strict" each person needs to be depends on their goals and how fat they are from that goal.

Is an english muffin the best choice? No. But it's fine so long as the rest of your day is good. :D
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i was just wondering trainer lynn: u say u eat every 2-3 hrs. every meal a carb and protien can u give me some meal plans that i can have that have that combination and still leave me feeling full... if u posted that somewhere else already like what u eat etc. tell me where :) thanx
 
DOH! I fixed it :p

There are lists on here somewhere, but some that are easy and popular:

Egg Whites and Oatmeal

Cottage Cheese and Blueberries

Green Salad with Mandarin Oranges, Almonds, Light Dressing Topped with Chicken

Protein Drink (usually contains carbs)

Tofu or Lean Meat with Veggie Medley and Green Salad
 
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