Is some food really good or bad?

Is the food good or bad??

I've spoken about this before, and there is no morality in food; it is neither good nor bad.?

But is it healthy? It is usually the response I receive.?

And while it might seem like the answer is obvious, food being good for you or bad for you - this is not necessarily the case.?There is a social element to food. There is also the joy of eating food without restrictions.?The psychological impact of defining food as good or bad is a relevant, significant, and important issue.

But it's not the one I'm here to talk about today.?

There are actual nutritional reasons why some of these 'bad foods' are the 'best' option.?

Let's unpack this and see if we can break down some nutrition myths we apply to food.?

We associate health and healthy eating with low GI (glucose index) whole foods. Whole grains, fibrous fruit and vegetables. But not always nutritionally the best option.?

Let me give you some examples.?

Before athletic events, particularly those over 90 minutes, our body needs to top up its energy stores with a readily available source.?

Those stores of energy are called glycogen. And their source is glucose.?

Do you know what a not-so-great source of readily available glucose is??

Whole grains and foods that are high in fibre.?

You know, 'healthy' food.?

But do you know what a great source of readily available glucose is? High GI food. Yes, white bread and sugar. Fruit juice. Watermelon. White rice. Breakfast cereals. Sports drinks. The list goes on.??

But surely the natural whole food version is better???

Nope, it's not. It might be what social media tells us, but that's not how nutrition science works.?

Highly refined high GI food has a role in nutrition, and in this particular example, they are essential for high-performing athletes.?

When athletes train or compete in endurance sports, they have a higher requirement for carbohydrates. Why?

1. When a person eats a carbohydrate-containing meal, their blood glucose level will rise.
2. Increased glucose signals the pancreas to produce insulin, a hormone that helps the body's cells take up glucose from the bloodstream for energy or storage.
3. Glycogen is a stored form of glucose. The body primarily stores glycogen in the liver and muscles.
4. Glucagon is a hormone that triggers liver glycogen to convert back into glucose and enter the bloodstream so that the body can use it for energy.

That stored energy? After 60-90 minutes of exercise, it's what you need if you want to keep going. When your body depletes what it has stored, it does not have time for the slow release of glucose from low GI wholefoods. It needs immediate energy, which is found in high GI foods, and the more processed foods make the glucose available faster.

High GI fruit like watermelon have a role to play in nutrition

Context matters when it comes to food.?

This example doesn't just apply to elite athletes. When you change your level of physical activity, it is necessary to consider your nutrition requirements.?

You might not be training for an ultra marathon.?

But have you ever experienced a situation where you are being active and suddenly feeling low on fuel? Maybe an early morning walk? A slow jog after work? A gym session squeezed in a lunch break? A Saturday morning spent chasing after the kids? It doesn't matter what the activity is; if your body runs low on energy, the ability to replenish it quickly matters, even if it's just enough energy to allow the slower digesting foods to kick in and take over.?

Maybe you feel like a bit of sugar because it's exactly what your body needs.

Here is another example. After school, my kids seem to lose their ability to control themselves suddenly. Where there are many different social and psychological factors for this, there is also a straightforward one; they have been going hard all day, and their glycogen levels have depleted. And while a Greek yogurt pouch packed with protein, fats, and low GI carbohydrates might be a 'healthy' option, adding a bit of fruit, like pineapple or mango, to the mix allows them to get the energy they need right away. It's incredible how quickly our mood can change when we get the right carbohydrates at the right time.?

Not accommodating the extra energy your body needs can significantly impact your performance, mood, and energy, regardless of your age or level of exercise.?

Just because a food is 'good' doesn't mean it's always the right option.?

Just because a food has been deemed 'bad' doesn't mean it can play a role in nutrition.?

Much of the food we see labelled as 'bad' is not unhealthy or harmful for us. However, it might not be online with specific nutrition goals.?

What do you think? Do you change the way you eat when you exercise??

Do you have any new thoughts or ideas about 'good' food and 'bad' food?

Do you want to learn more?

Book a 30-minute conversation?with me, Kristine Peter, Nutritionist, Coach, and Nutrition Educator?

Book Here

Sleep

How's your sleep? This is always one of the first questions I ask my clients. If you would like to learn more about how sleep can impact mental health, your relationship with food, and learn a great technique for getting better sleep, download the?Discover How To Create Sleep Habits To Support Mood & Energy in 3 Simple Steps

Hi! My name is Kristine Peter and I'm a Nutritionist (ANutr) and Nutrition Educator (MEd). I help women over 35 improve their mood, energy and enhance their health and well-being which means they can regain their vitality, reduce stress, and be themselves again without spending countless hours in the kitchen or following restrictive diets or meal plans that don’t work or fit their lifestyle. I do this using results focused individualized coaching and group coaching programs to help my clients reach their goals.

Learn more at?www.kristinepeter.com?or reach out at?[email protected].