WBC NUTRITION COMMITTEE: Foods to avoid for endurance performance (Part 3)








By Dr. Philip Goglia, WBC Nutrition Committee Chairman.

  Dried Fruit - dried fruit is a source of sugar and fiber only with no additional water for transport – dried fruit is highly caloric and easily spikes energy and insulin levels and then can just as quickly cause a substantial drop in energy and additional sugar cravings caused by the insulin spike. Dried fruit can be digestively disruptive causing gas and bloating for many people with IBS. The better choice over dried fruit is fresh fruit with its naturally occurring water for more efficient sugar transport. As with all fruits there can be micro nutrient and antioxidant benefits but in the context of dried fruit … at what disruptive digestive cost.

  Multi-ingredient foods - Bread breads muffins bagels are yeast mold gluten bound …. They are inflammatory foods and can reduce metabolic efficiency … and stimulate food sensitivities like digestive gas bloating slow digestion … even many of the “whole wheat grain” breads are colored to look darker or healthier and the fiber used in them are insoluble fibers … the cheaper the better for the cereal companies. Avoid these inflammatory food choices … no food  consumed that contains : yeast – mold – gluten – dairy – refined sugar – no breads, muffins, bagels, whole wheat breads… nothing that is considered a multi-ingredient starch. Foods used daily should be one ingredient starches like potato, rice, yam, sweet potato, and oatmeal.

  Sodas / diet sodas- Ah yes the sugary satisfying and addictive taste of soda and even diet soda. Yes, both should be grouped in the same category as they contain numerous adverse metabolic side effects. A 20 ounce bottle of soda contains 16 teaspoons of sugar. The average American consumes nearly 42 gallons of sweetened beverages every year; the equivalent of 39 of extra sugar every year. After 6 months, daily consumption of sugary drinks will increase the fat deposits in a person’s liver by 150%, a direct contributor to diabetes and heart disease. Diet sodas are useless and do not promote weight loss. In fact they adversely affect metabolism by de-regulating correct insulin response and carbohydrate management, the result can be nutritionally devastating as in many cases the use of diet soda stimulates unwanted sugar cravings. Diet sodas are artificially sweetened with chemicals like aspartame, cyclamate, saccharin, acesulfame-k or sucralose. The sweetness and zero calorie content actual promote “metabolic syndrome”, diabetes, stroke, and heart disease. Be careful of your choices … everything has a consequence … be strategic in your food patterns daily and weekly … as well as water consumption … stay as consistent as possible to maintain appropriate caloric heat patterns


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