406: Eating Too Fast = Excess Body Fat? The Best Way to Eat Starchy Carbs? and Hangover Hydration - the GOOD, the BAD & the YUMMY

3 days ago

Episode 406 On Air with Ella

the GOOD, the BAD & the YUMMY On Air with Ella hydration, electrolytes, and resistant starch

For informational purposes only. This is not medical advice.

Welcome to the GOOD, the BAD & the YUMMY, where I share one thing I am loving, one thing I am not, and a super simple food tip!

the GOOD: Hydration + Electrolytes

Hydration is not just about water intake; electrolytes (minerals) are crucial for fluid balance.

Electrolytes - primarily sodium, chloride, potassium, magnesium, and calcium, help direct
water to the appropriate locations within your body and allow for hydration of the cells.

Natural Sources of Electrolytes:

Bananas (potassium)
Oranges and citrus fruits
Leafy greens (spinach, kale) - magnesium, calcium, and potassium
Potatoes, mushrooms, coconut (meat and water), avocados (potassium)
Tomato juice
Fresh lemon water
Tart cherry juice (100% cherry juice)
Chia seeds: Absorb water and help retain fluids.
Peppermint oil (a few drops in water): May improve power and time to exhaustion during exercise

Cheap Hydration Trick: Add a pinch of good quality salt (kosher, Celtic, sea salt, or pink Himalayan) to your water.

RISKS: Hydration supplements can potentially be harmful for:

People with kidney problems: Those with kidney issues may have difficulty eliminating excess electrolytes, particularly potassium, which can lead to dangerous levels in the body.
Pregnant women: They need to be particularly cautious about taking electrolyte supplements and should consult their doctor first.
Those with heart conditions: Excess electrolytes can lead to heart rhythm issues, so individuals with heart problems should be cautious.

The Bad: Eating Too Fast

Eating too fast impacts food absorption and health negatively.

Why Eating Too Fast is Unhealthy:

Reduces nutrient absorption efficiency because food isn't chewed thoroughly.
Causes poor digestion, leading to indigestion, heartburn, bloating, and gas.
Increases the risk of metabolic syndrome (high blood pressure, high blood sugar, excess abdominal fat, and abnormal cholesterol levels).
Associated with higher excess body fat, increased visceral and subcutaneous fat, and larger waist circumference. A Japanese study showed fast eaters had a significantly higher chance of developing metabolic syndrome compared to normal and slow eaters!

Benefits of Eating Slowly:

Increases satiety.
Reduces overall caloric consumption.
Aids in weight management.
Improves digestive system and gut health.

TIP: It takes about 20 minutes for your brain to register satiety, so fast eating leads to overconsumption before you feel full!

The Yummy: Resistant Starch

Starchy carbs aren't bad, and you can make them healthier by increasing their resistant starch content.

What is Resistant Starch?

A type of carbohydrate that resists digestion in the small intestine, behaving similarly to dietary fiber. It gets fermented by gut bacteria in the large intestine.

How to Increase Resistant Starch:

* Cooking and cooling starchy foods (retrogradation).

* Freezing bread and then toasting it.

* Reheating leftover potatoes, pasta, rice after they've cooled in the refrigerator.

* Making overnight oats (soaking uncooked oats).

Benefits of Resistant Starch:

* Lowers glycemic index, causing a slower rise in blood sugar.

* Enhances insulin sensitivity.

* Acts as a prebiotic, feeding beneficial gut bacteria and improving digestive health.

* May reduce caloric absorption.

References:

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