If you’re like most people, you probably think that high-cholesterol foods like eggs or shrimp are worst for your cholesterol levels. But that’s not really the case.
Because it’s not really the cholesterol in the food that’s the problem. Most of the cholesterol that circulates in our body is produced in our body and is not ingested from food. So it’s not about avoiding foods that naturally contain cholesterol, but rather about avoiding foods that cause our body to produce cholesterol.
The strongest driver of cholesterol production?
Believe it or not, it’s sugar!
When I say sugar, I mean sugar and simple carbohydrates that can be quickly converted into sugar in our bodies. Think not only of sweets (such as cakes and cookies, sweets and other desserts), but also other foods that contain or are made from refined grains – such as white rice, bread, bagels, and pasta.
All carbohydrates are ingested as sugar. And when blood sugar levels rise (like after eating a bagel), the body responds by releasing insulin. Insulin is a vital hormone that ensures that sugar is stored in our bodies between meals. But not only sugar is stored. It generally puts our body in storage mode.
And what is the storage form of cholesterol? LDL, bad cholesterol. As the insulin level rises, the LDL rises. What is the non-storable form of cholesterol? HDL, good cholesterol. As the insulin level rises, the HDL drops. And what if you have stored all of the sugar that circulates in your bloodstream? Insulin helps convert this sugar into fat. The result? Triglyceride levels rise.
Some of the worst cholesterol profiles I have seen have been in people who are low in fat and low in cholesterol but do not pay attention to the amount or source of the sugar they consume. Instead of eating fruits and vegetables and whole grains, they eat fat-free popcorn and low-cholesterol bread, pasta, and low-fat cookies.
To be clear – sugar that occurs naturally, like in fruit – has a completely different effect on our biochemistry. Sugar, which is in the form of a whole food (like an apple), is slowly absorbed because it takes longer to digest an apple and the insulin level remains more stable. Keep in mind that it’s an entire apple – not apple sauce or apple juice (which digests faster, losing some of the positive effects on your biochemistry). When eating carbohydrates, keep as close as possible to the original form (whole foods and cereals). This will help you keep your insulin and cholesterol levels under control.
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