Pallavee-Dutta on Ultrahuman Blog

8 Kinds Of Fibre: Which Do You Need?

Fri, 14 Oct 2022 16:19:00 +0000

Fibre, also called roughage or bulk, is an important part of our diet. The effectiveness of fibre in promoting good health is no secret, but which type do you need? Let’s look at fibre from a lens that goes beyond classifications and understand how you can get the maximum benefit from dietary fibre for your metabolic health.

Highlights

The solubility of fibre provides a greater understanding of its role in good health,
Plants and plant-based foods are rich sources of fibre, an indigestible carbohydrate that plays a crucial role in improved metabolic health,
Adding plant-based food rich in both soluble and insoluble fibre can result in a healthier heart, better control of blood sugar levels and a richer gut microbiome.

What is fibre?

Found naturally in fruits, lentils, oatmeal and the like, fibre is a diverse group of non-digestible carbohydrates present in plants and plant-based foods. Dieticians recommend a daily intake of 38 grams for men and 25 grams for women. (1) Research has identified a strong link between an increase in the consumption of fibre and a decrease in the risk of heart disease, effective blood glucose control and improved bowel health. (2) (3) (4)

Why Do You Feel Sluggish After Meals?

Fri, 14 Oct 2022 13:07:00 +0000

If you find yourself fatigued and sluggish right after eating a big meal, drawn towards the comfort of your bed or a large sofa to slump into, your body might be suggesting that you take a look at the levels of your postprandial (post-mealtime) blood sugar. An exaggerated escalation in blood sugar following a meal is referred to as postprandial hyperglycemia.

Highlights

The hours immediately following a meal can provide a more accurate and telling time frame in which to understand metabolic health. Our body goes through 3 metabolic periods based on the entry and presence of glucose in the bloodstream - postprandial, post-absorptive and fasted,
Postprandial blood sugar levels exceeding the ideal range can lead to prediabetes or diabetes,
To sit or lie down after a meal can adversely affect glucose levels. Another way to slow down digestion and control postprandial levels is to engage in 10 minutes of low-intensity activity such as walking.

A primer on postprandial blood glucose

The carbohydrates in the food you eat are processed and broken down into simple sugars, glucose and fructose, which then enter the bloodstream. This provides cells all over your body with energy to function efficiently. Our body responds by releasing insulin, a hormone that keeps blood sugar levels in control. It must be kept in mind that the regular recurrence of blood sugar levels remaining elevated for a long period is not normal. It indicates that the body is failing to extract glucose from the bloodstream or has developed insulin resistance.

Ways To Boost Your Metabolic Health When Your Lifestyle Is Primarily Sedentary

Fri, 14 Oct 2022 12:07:00 +0000

Metabolism is the process that converts food into energy, according to Mayo clinic. Simply put, metabolism is the rate at which your body burns calories. Gender, genetics, age, medication and general health can all affect metabolism, as can crash dieting, insufficient sleep or not getting enough exercise.

You might not be burning calories quickly or efficiently simply enough because of poor food choices or a sedentary lifestyle. How can a sedentary lifestyle impact your metabolic health? And are there ways to boost the latter even if your job requires you to be at a desk? Here’s breaking it all down.

Psychology of Overeating: Understanding Reward Deficiency Syndrome

Mon, 21 Mar 2022 11:42:00 +0000

Hunger and appetite may sound similar, both resulting from an assortment of biochemicals communicating between the body and the brain. However, biologically, hunger and appetite are miles apart. Hunger is the physical needof the body to sustain itself. Appetite is a desirethat is affected as much by emotions as by physiological factors.

Highlights

The culprit behind bingeing and emotional eating is a disbalance between the brain’s reward system and dopamine, the “feel-good” hormone,
Studies have linked obesity and higher BMI to weaker dopamine release in the brain, especially in the dorsal striatum area,
Reward deficiency syndrome occurs when dopamine fails to actively provide the gratification it should. While one factor for this syndrome is genetic, research shows that eating less can actually alter our brain’s reward system and increase dopamine receptors.

Eating is rarely a simple cycle of ‘get hungry–eat–get full–stop’. The happiness one associates with food makes getting the right nourishment a complex idea, as anyone who has succumbed to indulging in food that makes one “feel” good rather than eating healthy can understand. Certain comfort foods provide instant delight and work well for a while. Indulge the craving too often, and you find yourself wanting that food more and more to feel the same pleasure as before. The culprit behind bingeing and emotional eating is known as reward deficiency syndrome (RDS)—a disbalance between the brain’s reward system and dopamine, the “feel-good” hormone.

The Science of Morning People & Night Owls

Thu, 17 Mar 2022 12:13:00 +0000

If asked whether you are a night owl or an early bird, you’re likely to answer based on when you fall asleep, when you wake up and when you are most productive.

This natural disposition is powered by a configuration buried within your DNA which can define when you perform at your fullest. This is your chronotype, the impression time leaves upon your day-to-day routine.

Read next: What is circadian rhythm?

Blood Sugar hacks from Joel Pinto’s CGM playbook

Mon, 07 Mar 2022 10:10:00 +0000

Joel Eric Pinto is a project manager who brings Keventers stores to life and brings the same problem-solving approach to nutrition and wellness. His passion for living a fit, long, youthful life free of pain and chronic illnesses finds expression in co-founding Knox, a ‘cool PT fitness studio’ as Joel describes it.

Always interested in new trends in fitness, Joel problem-solves his way through his fitness journey: he identifies the problem, takes steps to address it, tracks his progress and relies on metrics to correct the course. He shares a few tips from his continuous glucose monitoring (CGM) playbook: