Weight Loss for Men

Women are the major consumers for weight loss programs and diets. Men tend to focus more on exercise. But either topic is, and should be, popular with both sexes. Men, too, need to concern themselves with proper diet and nutrition as part of a rounded program of weight loss and health.

Particularly with the onset of middle age, diet becomes a greater concern for men. Calorie needs are typically highest in the mid-20s and taper off about 2-4% with every passing decade. For an average-sized male (say, 5 ft 9 inches and 170 lbs), the average number of appropriate calories per day, 2500, reduces to 2200-2350.

One of the reasons for the change is an average reduction in muscle mass. It takes a lot of calories to continue to feed blood to muscles, to perform cellular repair and maintain internal body temperature among other physiological tasks. As men age, they tend to have less muscle mass, thus requiring fewer calories.

But the other major reason is a shift in basal metabolism. That’s the ‘base’ or ‘natural’ rate at which your body burns calories for all its functions, even at rest. That amounts to about 70 calories per hour for most men, and constitutes about 65% of the daily calories needed. Hormonal and other natural changes with age reduce that basal rate.

The thyroid, which participates in regulation, and other glands tends to be less active and less efficient as we age. The adrenal gland is another example. Glandular reduction is one of the internal factors that actually defines biological aging, in fact.

As a result, taking in the same number of calories in mid-life that were consumed during earlier decades will result in the excess being stored in adipose tissue, in other words you’ll gain body fat. For most men, that body fat is considered unsightly, and beyond a certain level has definite health risks.

Though it’s not the only number you should look at, a BMI (Body Mass Index = weight/height squared) > 30 should be a concern for nearly anyone. A BMI over 40 is generally considered obese. Waist circumference - over 35 inches - for the average male is an indicator, with over 40 inches considered obese for most.

Whatever you eat - while it does matter for nutritional and general health reasons - taking in more calories than are consumed leads to the excess being stored as fat. That leads to weight gain. Reducing the daily intake by as little as 50-100 calories per day for every decade past age 29 can go a long way toward eliminating that problem.

Alternatively, and a good thing for other reasons, burning an extra 50-100 calories will help reduce solve that problem and lead to better overall health. An extra mile per day walking is enough to accomplish that.

Reduce calories, stay active and you can look and feel fit for a lifetime.

               

I’d Die For a Hot Fudge Sundae-”Evolution and Emotional Eating”

By Larina Kase

“I’d Die For a Hot-Fudge Sundae” Evolution and Emotional Eating By Dr. Larina Kase

I crave sugary foods when I am stressed. I like salty foods when I am tired or when I am bored. I eat comfort foods like pasta when I am down. Are you like me? Do you eat based on how you feel?

Many people eat in response to particular emotions. It is human nature really. Think about it, this type of eating behavior has survived throughout evolution for a reason.

Eating used to be associated with survival. Only the fittest (i.e., strongest, most nourished) survive. So over time we have developed a connection between eating and our very survival. Eating has become a protective mechanism.

Now we live in a time of abundance when many of us are surrounded by food options every day, many of which are fast food or unhealthy food. The threat of starvation for most of us is slim. Our associations with food and eating, however, remain similar. Like many other evolutionary based associations (think of fears of snakes, spiders, and heights), the connections remain, even though there are certainly more dangerous things in our environments these days.

While the connection between food and survival remains, the difference is that we become more discriminating about food. We feel like we need certain foods at certain times.

Upsetting emotions like depression, anxiety or fear, stress, and boredom can trigger the desire to “save” ourselves from threat by eating. Back in time, the threat was starving to death, and now the emotions themselves embody the perception of threat.

With depression, the threat is a dismal or hopeless future. With anxiety and fear, the threat is imminent danger of harm or humiliation. With stress, the threat is being overwhelmed and not being able to function effectively. Finally, with boredom, the threat is the absence of anything fulfilling or enjoyable.

So, we want to help ourselves survive the threat. We do so by craving and eating certain foods.

“I would die for a double fudge brownie”

“I need some French fries right now.”

“I cannot go on without some chocolate.”

Ever said any of these things? Even though you may have said them in jest, there is likely to have been a grain of seriousness in them. Your brain has perceived some sort of threat in your life and has responded by saying “eat now”.

Ironically, the food you would “die for” is likely to actually make you die sooner. We rarely crave carrot sticks- instead we crave a piece of aptly named “death by chocolate” cake.

Why do we crave certain foods along with certain emotions?

There are primarily two reasons: First, these foods are typically inherently rewarding or enjoyable in the short term. This is obvious, right? They taste good.

Second, we learn to associate cravings with emotions over time. We learn based on the responses our behaviors get. For instance, if I feel stressed and crave some cookies and I eat the cookies and then feel better (at least initially), what have I learned? To associate relieving stress with eating cookies.

So what do you do next time you think, “I would kill for a piece of pizza”? Consider whether there is something else threatening to you, such as a negative emotion. Then figure out what you typically crave along with that emotion.

Then do not eat that food that you are craving so you do not further your association of relieving the negative emotion with eating the particular food. Instead try something more helpful, like going for a walk to create a new association. Pretty soon you’ll be saying “I live for a great walk” rather than, “I would die for a cheeseburger.”

Dr. Larina Kase is the President STRENGTH Weight Loss & Wellness. She has helped dozens of clients overcome emotional eating and keep weight off for the long term. Her work in these areas has been featured on The Jane Pauley Show and in SELF and Shape. Get more resources and an e-course revealing her STRENGTH formula at: www.strengthweightloss.com

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4 Steps to Ending Emotional Eating

By Larina Kase

Okay, I admit it. I’m an emotional eater.

People are often surprised when they hear me say this because I’m so into the psychology of weight loss. But it really isn’t that big of a revelation. The truth is, we’re all emotional eaters. It’s human nature. I’m not going to try to make you never eat in response to an emotion again. I will, however, help you to keep emotional eating from interfering with your fitness and weight loss goals.

Emotional eating is completely normal but it can become a major problem. When we eat in response to our emotions, we’re more likely to eat too much of the wrong kinds of food. And we’re actually less likely to enjoy the food because we’re so preoccupied by our own emotions.

Here are four steps to breaking the habit of emotional eating.

Step #1: Identify the Connection

Before you can change anything, you need to learn what emotions are associated with craving and eating which foods. For instance, you may notice that you are likely to eat potato chips or French fries whenever you are bored or lonely.

The best way to identify your connections is to carefully observe what happens. When you’re stressed out, do you head over to the vending machine for peanut M & Ms? Do you stop to get a super-sized order of fries at your favorite fast food restaurant?

Play detective and track your tendencies. The only way to change a habit is to recognize it!

Step #2: Manage Your Emotions

Once you know what emotions are causing what eating patterns for you, you can work on better managing those emotions. First, come up with strategies to reduce the emotion itself. If depression makes you head for a pint of ice cream, you can read some self-help books on dealing with depression and begin an exercise program (exercise is known to reduce depression). If your emotions are severe, it’s a good idea to get meet with a therapist to see if counseling can help you.

Second, you can find something else to do (instead of eating) when the emotion occurs. This can also help you reduce the intensity of your emotion. For example, if you know that you are prone to making poor food choices whenever you are bored, create a list of strategies to do at the first sign of boredom, such as: read your favorite magazine, call your sister or a friend, go for a walk, go shopping, lift weights, etc. Have this list with you at all times.

Step #3: Control Your Environment

Once you know that you inhale chocolate whenever you’re stressed, you can regulate the environment to make it more difficult to do so. If you have a stressful job, do not keep a bag of chocolates in your desk drawer. This seems obvious but it’s amazing how much we do it anyway. We come up with all kinds of excuses to enable ourselves to have junk food around. If you must have chocolate at work, bring one piece to work with you to control the quantity that you eat.

If you’re eating dinner in the kitchen and it’s easy to keep returning to fridge, change your location. Go into another room and get busy with something else. One of the main reasons that we overeat is because it’s easy to do so. Make it hard to do so—especially when you’re in a mood that leads you to eating.

Step #4: Break the Connections. End the relationship between the emotion and the food by not eating it when you experience the emotion. Each time you crave a brownie when you’re nervous and you DON’T eat a brownie, you weaken the connection and craving. It’ll become easier to ride out the brownie craving without acting on it.

You can also break the connection by eating the opposite type of food. If you associate anxiety with fattening and salty food, instead eat something healthy and sweet, like a piece of fruit.

Often when we’re in a bad mood, we give ourselves “permission” to eat foods that we don’t allow ourselves to eat normally. A solution is to actually allow yourself to eat some of these off limit foods (but not when you’re in a mood that makes you crave them). When you deprive yourself of your favorite foods, you set yourself up for overeating, and you feel miserable and sorry for yourself! When food is enjoyable, healthy, and well balanced, you create lasting lifestyle changes.

When you’re in “a mood” it is best to break the connections. But at other times, instead of depriving yourself, eat the “off limit” foods, just do so in small portions, eat these things infrequently, or make your favorite foods healthy by substituting healthier ingredients.

There you have it—a brief overview of the four steps to ending emotional eating. Implement these suggestions and you’ll not only lose weight and keep it off, but you’ll feel better too.

Dr. Larina Kase is a psychologist and the president of Strength Weight Loss & Wellness. For more resources on ending emotional eating and a free e-course revealing her proprietary STRENGTH model, go to: www.endingemotionaleating.com

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Which Feels Better A Manicure Or A Fabulous Fit Body - You Decide

By Kim Jamieson

I was at the salon recently and made this observation. I am astonished that people take better care of their nails, than they do their bodies. What is wrong with American people? They are not concerned with their health and wellness, but seem very concerned about chipped and polished nails. Why do they take care of their nails and go weekly to the salon for their manicures and pedicures, but would never set foot in the gym, or do any physical exercise to improve their health and well being. Do they think that people look at their nails, before they notice their fat, unfit, unhealthy bodies? They are wrong. People are very critical of each other, and notice everything about each other. I think it is about time that we put the same amount of time and energy into our bodies each week, as we do our manicures and pedicures.

To do this we first need to change our mind set. Trust me, if you feel good with a manicure and pedicure, imagine how GREAT you will feel when your body looks fit, healthy, and you feel trim and self confident. I do not want to forget to mention how your life will change and you will start to soar in every aspect of your life.

So let me lay the foundation:

-You must change your mindset. You must work for it and not wish for it. It is not a pill or magic fat melting potion. You need to do some form of exercise each day, even if it is a quick brisk walk.

-You must eat properly. If you eat junk you look like junk, and feel like junk. This is what I recommend. -Each day you’re going to rely on the right carbs, protein, fat, and this will enable you to live happily without the bad carbs, processed sugar and bad fat. As a result you are going to get healthy and loose weight.

-You will eat normal size portions of meat, chicken, fish, turkey (remember most peoples portions are too large). A normal sized portion is the size of the palm of your hand. -You’ll have plenty of vegetables, eggs, cheese, nuts. -Salads. -No bread for two weeks while you rid yourself of your sugar addiction.

-You will be eating low glycemic index foods for two weeks

-Sample Daily Menu: Breakfast: 2 eggs (protein) 1 small V8 Snack: 1 skim Mozzarella stick Lunch: Sliced Chicken Breast on a bed of mixed greens W/olive oil dressing Snack: 8-12 Almonds Dinner: Grilled Salmon with fresh grilled Asparagus Dessert: Ricotta Cheese with Cinnamon and sugar substitute

-You must hydrate. For some people it is difficult to drink water but this is a must do. Your body is at least 60-70% water, it is your source of life. Water will increase your metabolism, as much as 3%. It will also move nutrients throughout your body and to your tissues. Water flushes out toxins, and pollutants, and keeps your skin soft, hydrated. It is very easy to tell if you are drinking enough water and that your body is hydrated. If your urine looks like beer, than you need to drink more water. It should be crystal clear. -You must be consistent, and never give up. This is difficult but you can do it!

Let’s stop taking better care of our nails than our bodies. With a little work, determination and the right mind set you will achieve great health and wellness. Let your body shine brighter than your nails.

Kimberly Jamieson www.healthypainfreeliving.com has achieved success in living and maintaining a healthy fit lifestyle and has helped thousands achieve this success by using her fitness, diet, lifestyle and motivation tips. She is committed to helping others achieve ultimate health and wellness.

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Blue About Eating Habits and Weight Loss

By David Snape

The term dietary disinhibition has been used to describe those who are unable to control their eating habits. I don’t like that term and I don’t like what it implies. I personally think that the problem, like most similar problems in this world, is not being sure what needs to be done.

Whenever we lack the confidence to do something or faith in the method we are following, our ability to carry out any task becomes seriously inhibited. Therefore, when it comes to weight loss, some basic understanding and knowledge can go a long way towards helping many of those suffering from ‘dietary disinhibition’.

In theory weight loss should just be a matter of taking in less calories than we expend. Have you ever noticed construction workers or physical laborers? They tend to have this down pretty well. Generally, their physiques are in great shape, being very tone as well as slender.

What about the rest of us? Why is it such a struggle? Let’s take a look at the life of a laborer in very broad terms. He works. He does physical activity from breakfast on and when he gets hungry he gets really hungry. Then he eats and then works some more. Part of the problem for the rest of us is that we never use up our short term energy supply. Those who do physical labor do. When that happens they burn fat.

When the short term energy supply, stored in the liver, doesn’t get used up, the body sees no reason to dip into the longer term energy stored as fat. It’s like a box of sand, we keep pouring the sand in until the box overflows and wonder why we can’t get anywhere. While the construction worker or physical laborer doesn’t put anymore sand into his box until it is empty or near empty. Therefore his sand box never overflows.

In this analogy the overflowing sand box means adding fat to the body. This is exactly the opposite of what we want to do. This is also exactly the opposite of the life of a physical laborer.

How do we more sedentary types handle this? We want to be more aware of what we are eating and when we are eating it. We must also get some form of exercise in.

The next time you reach for that snack, think to yourself, how full is my sandbox right now? Is it filled to the top? If it is and I add more sand, what will happen? The answer, of course, is that an overflowing sandbox equates to more fat on the body.

Take a long walk first, the process of walking will remove some of that sand out of the box. If you eat first and walk second, it is too late. You already overflowed the sandbox.

If you must eat and you don’t have time to remove sand first, then avoid junk food, which is a lot of sand. Instead, eat carrots, apples, or celery. They equate to far less sand. On top of that, they are loaded with healthy antioxidants and other well meaning phyto (plant) chemicals.

If you are like me, you work in an environment where people are always bringing in candy, cookies, cakes and other snacks. If you start viewing that as sand, you might do better. Who wants to eat a mouthful of sand, anyway? Maybe with a new perspective, we will no longer be blue about our eating habits and weight loss.

This article is for information and entertainment purposes only. It is not intended to provide advice. Talk to your physician about dieting or exercise before beginning either.

David Snape is the author of What You Should Know about Gum Disease available at GingivitisKiller.com/ A primary tool that promotes oral health can be found at OralIrrigatorDiscount.com/ Dave also answers questions at ToBeInformed.com/

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Eat These Specific Foods To Raise Your Metabolism and Help Burn Body Fat

By Michael Huddleston

Here’s a list of specific foods that raise your metabolism and help burn body fat.

Cayenne Pepper -

Oxford Polytechnic Institute proved that cayenne pepper stimulates the metabolism approximately 20%. It not only stimulates the body’s metabolic rate, but also cleans fat out of the arteries. Cayenne pepper also adds great zip to foods such as spaghetti sauce and soups.

Salsa -

Salsa was proven at the Oxford Institute to stimulate the metabolism approximately 15 to 20%. It’s also America’s number 1 condiment now. You can throw it on anything from baked potatoes and scrambled eggs to beans and even veggies. It’s going to help because it is a natural thermogenic food that increases your metabolism. Of course, the hotter the better, but only choose what best suits your taste buds.

Hot Peppers -

Dr. Henry at Oxford University proved that hot peppers were very effective at stimulating the metabolism by adding just 3 grams of chili peppers to a meal consisting of 766 calories. The peppers led to what Dr. Henry calls “a diet-induced thermo effect”. “It doesn’t take much”, he says, “but I caution that you must listen to your taste buds.”

Chili Sauce / Mustard -

British investigators added about 3/5 of a teaspoon of hot chili sauce or ordinary mustard to a meal, and the hot stuff caused average metabolism in 12 subjects to shoot up 25%! The subjects burned off an extra 45 calories in the next 3 hours. Mustard and hot sauces such as Tabasco, caused one person to burn off 76 calories!

Ice Water -

High water intake reduces fat deposits and rids the body of toxins. Simply drinking eight 16 oz. glasses of water throughout the day, cooled to 40 Fahrenheit, will burn 200 calories; that’s equivalent to running 3 miles! Ice water will burn more calories since your metabolism will increase to warm the water to body temperature. It is also very effective for reducing cravings. If you’re not a water fan, we suggest you experiment with purified, spring or reverse osmosis water. If you’re still not convinced, add a little juice for flavor. Don’t drink Ice Water with meals as it dilutes digestive enzymes. A little warm water or herb tea is a good choice then.

Green Tea (Iced or Hot) -

Studies have shown that green teas that contain both Cannatic Extract and Gymnemic Acid, reduce absorption of sugar into the blood, and lessen the craving for sweets. More importantly, green tea inhibits the action of amylase, a primary digestive enzyme of carbohydrates and therefore, moves food more quickly through the digestive system, raising the metabolism quicker, and burning more calories. Green tea is best consumed before a meal to aid digestion. Other advantages include links to cancer prevention and health benefits for people with diabetes.

Apple Cider Vinegar Drink -

An excellent fat burner, apple cider vinegar assists in the reduction of excess weight. Make a potent cocktail consisting of: 1 % teaspoons of apple cider vinegar (unpasturized) in a glass of pure water. Take twice daily.Organic apple cider vinegar has the best flavor. Apple cider vinegar has received glowing reports from both Patricia Bragg MD, Ph.D. and C. Scott. If a person who is too stout takes 1 teaspoon in a glass of water first thing in the morning and then during one other meal, he/she observes that in 2 months his/her waistline has been reduced by 1 inch. In 4 months, 2 inches and so on. Inch loss is evident but it does not always reduce weight.

The cider vinegar treatment will allow surplus fat to gradually disappear, whether it is a double chin or love handles. It is best to drink for 2-3 weeks, then go off for a week, so your body does not become immune to it. Works great for plateaus! Do not use this drink if you have Candidias.

* Thermogenic Cocktail - According to a group of Oxford researchers, hot spices can boost your metabolism by an extra 25%! A thermogenic cocktail, for instance, cayenne pepper, will assist your body not only by burning off calories, but will also give you more energy. An excellent thermogenic cocktail is a glass of V-8 or tomato juice sprinkled with cayenne and tobassco. Stir with a celery stick. Now your body is going to be cremating calories.

Not all fat burning foods have to be hot, though. Vegetables (preferably raw) and most fruits also increase your metabolism. Okay, maybe you haven’t been too keen on veggies in the past, but many of them are very tasty and some fruits are as sweet as candy. All vegetables are good, but the most effective for flushing out the system are the following:

Cabbage -

Red or green cabbage should be shredded, raw or steamed. Start including cabbage in your diet as it is a longevity food. Studies in the United States, Greece and Japan have shown that people who eat a lot of cabbage are less likely to develop colon cancer, and also have a lower incidence of disease-related death. Try coleslaw instead of green salad with your next meal.

Celery -

Celery takes more energy from the body to absorb and digest than the calories it provides. Celery has also long been used as a nerve tonic; it’s a good, crunchy raw vegetable to chew on if you are stressed out. Celery will calm your nerves, help flush fat out of your system, and make you sleep better. Try eating celery with low-fat yogurt dip.

Brussel Sprouts -

If you are a fan of these mini cabbages, you are in luck. Dr. Wattenburg’s research concluded that brussel sprouts are an ultra-nutritious vegetable, extremely high in vitamin C and richer in protein than any other vegetable. Dr. Wattenburg recorded that healthy young people given a diet rich in brussel sprouts and cabbage improved the functioning of their metabolic systems.

Broccoli and Cauliflower -

Both broccoli and cauliflower rank number 1 as America’s favorite vegetable, according to a poll by the Epcot Center. Your bones will love them, as they are one of the few calcium-containing vegetables. A cup of broccoli provides over 150 mg of calcium. Broccoli and cauliflower are both great in stir-fries or casseroles.

Lemon or Vinegar -

A small amount of vinegar or lemon juice (1 tablespoon), because of its acidity has a powerful slowing effect on stomach emptying, thereby slowing down the rate of starch digestion. Have a glass of water with lemon in the morning. It’s a great way to keep your blood sugar balanced.

Vinaigrette Dressing -

A vinaigrette dressing (1 tablespoon vinegar and 2 teaspoons of oil) with your salad can lower the blood sugar response to the whole meal by up to 30 percent. Best vinegars for this are red or white wine vinegars. For other delicious low­fat salad dressings, please refer to my 201 Fat Burning Recipe Book.

Apples -

A low-glycemic, low-insulin food loaded with pectin, apples leave you feeling fuller, longer. According to Dr. James Anderson, apples prevent hunger pains by guarding against dangerous swings or drops in your blood sugar levels. An average-sized apple provides only 81 calories and lowers blood sugar and blood pressure. Because of their high fiber content, apples are also a heart-healthy food.

Grapefruit -

Grapefruit is not a diet myth. It actually helps dissolve fat and high cholesterol, as proven at the University of Florida, by Dr. James Cerda. Grapefruits are loaded with over 15 grams of pectin, which helps curb your appetite by expanding in the body and making you feel fuller, longer. It is rich in natural galacturonic acid, which adds to the potential to fight fat and cholesterol. Try sprinkling cinnamon on your grapefruit to reduce the tart taste, or a little fructose if you have a sweet tooth. For a unique taste, sprinkle the grapefruit with cinnamon and broil for a few minutes; it makes a nice appetizer for a meal.

Berries -

Berries are one of the best rate reduction foods. They have a natural fructose to satisfy your cravings for sweets, but enough fiber so you can absorb fewer calories than you eat. British researchers found that the high content of insoluble fiber, found in most berries and vegetables, reduces the absorption of calories from foods enough to promote weight loss, without hampering your nutrition. Berries are also an excellent source of potassium which is effective for your blood pressure control. Enjoy berries; they make a great dessert when topped with low-fat yogurt. In the summer, drink fresh berry juice with

a protein powder, for a light snack. .

Due to their high glycemic measure, fruits to consume only occasionally include:

Apricots - Raisins - Watermelon - Papaya - Bananas - Mango

In large quantities, these fruits drive your blood sugar to the sky, but they are fine to mix in with a salad or be eaten with other foods, to help neutralize the glycemic effect.

On the other hand, the following foods actually slow digestion and absorption for a more balanced blood sugar level. The fiber from these fruits also binds with some fat to prevent its absorption. High fiber foods are beneficial for speeding up bowel transit time and to taking some stress off the liver as less toxins form, allowing the body to metabolize more efficiently.

Apples - Berries - Cherries - Grapes - Grapefruit - Oranges - Peaches - Pears

Fatty Fish -

Fighting fat with fat may sound paradoxical, but not all fats make people fat. Omega 3 fatty acids, found in salmon, mackerel, tuna and other fatty fish, can increase the metabolic rate, rid the body of excess fluids and increase energy levels. Dr. Joel Krener, University of Florida, discovered that daily supplements of EPA (found in health food stores) brought dramatic relief for inflammation and stiff joints from rheumatoid arthritis. Other essential fats for a healthy metabolism are Omega 6 fatty acids, especially Gamma Linolenic Acid (GLA). Good sources are evening primrose oil, borage seed oil and black current oil. If you are not a fish lover, fish oil capsules and flaxseed (either in seed form or as an oil) are great sources of Omega 3 essential fat. In fact, flaxseed may play a role in the prevention of heart disease and cancer. You can also use flaxseed oil as a salad dressing.

Soup -

Forget the salad before a meal; have soup instead. A study by Dr. John Foreyt of Baylord College of Medicine, found that people who consumed a bowl of soup before lunch or dinner lost more weight than dieters who didn’t. This is because soup fills you up better than salad, since salad generally consists of 75% water.

Oatmeal -

Oats drive down cholesterol. 23 out of 25 studies prove that a large bowl of oatmeal did the job. Oatmeal is a great, long chain molecule food that expands in the body and makes you feel fuller, longer. Oatmeal also releases glucose into the blood stream, slowly but surely. Add buckwheat to your bowl and you’ll get a double whammy.

Pumpernickel Bread -

Studies at Michigan State University show that some breads reduce the appetite and others did just the opposite. The reason for these study results is that white and whole-wheat varieties are high on the glycemic index, and elevate the blood sugar greatly, which in turn stimulates fat production in storage.

Breads that are dense, high fiber breads, do just the opposite. Researchers found that subjects who ate dark, high fiber breads, compared to those who ate white bread, were less hungry on a daily basis and

- lost five pounds in just two months without doing anything else differently.

A key to choosing dark breads, such as pumpernickel, mixed grains and some whole-wheat’s, is that the more chewing the bread requires, the more density and fiber it contains. If the bread melts in your mouth, it is a high glycemic food.

www.carbohydrate-guide.com

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