Myths and Facts To Successful Weight Loss:Types of potatoes and how they are cooked influence health effects.

Types of Food Myth 2B: Types of potatoes and how they are cooked influence health effects.

Fact = According to the Glycemic Index (GI) ratings of potatoes, baked potatoes and French fries have a very high GI rating, while boiled new potatoes have a lower GI rating.

A further example of how types and cooking methods influence health effects includes rice.  Short-grain sticky rice, the kind usually served in Thai and Chinese restaurants, has a very  high GI rating, whereas long-grain brown, basmati, and wild rice have low GI ratings.

Pasta is another example, where whole wheat and slightly undercooked, el dente, has a lower GI rating compared to more common semolina pasta.

Lower GI rated food produces lower spikes in insulin levels reducing the chances of overeating and gaining weight.

My Personal Common Sense Weight Loss Success Tip: Potatoes, rice and pasta are part of the whole grains and natural starches of the carbohydrate family and should be eaten in moderate to small quantities for fat loss.  Load up on fibrous carbs and non-starchy vegetables like broccoli, spinach and asparagus.  Just stay away from refined carbs, especially sugar, all products containing sugar and anything containing corn syrup, oh and sodas and any sugary drinks.

Action Step to Successful Weight Loss:  Limit starches and grains to one serving per day. Use vegetables and fruits as your main source of carbohydrates.  Bonus Action Step: If you work out you can eat more starchy food after a workout.  Eating within 1 or 2 hours after exercise will restore your glycogen reserves and help speed up muscle recovery.

And as always, feel free to reach out and suggest a myth to successful weight loss you may want clarified. I look forward to your feedback and words of wisdom.

Friday’s Myths/Facts Types of Food: Low and Non-fat food products have very few calories and can be eaten anytime and as desired.

I have your back, we become what we think about!

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