Why do I get angry & irritable so easily?
JUST when I'm wondering why do I get angry & irritable easily, I came across this. I didn't even google it! I was reading up on the emulsifiers that has animal content and this was on the same website. Am I lucky or what? ;)
From http://www.veggieglobal.com/nutrition/notalot.htm#gi-para
Not a lot of people know that ...
fatigue, irritability, and aggressiveness
can be caused by an imbalance of blood sugar levels.
Checking your diet with the Veggie Glycaemic Index can change all that ... here's how:
If you eat a mixture of foods at mealtimes that very quickly release sugars into your blood stream, then you are setting yourself up for a very rocky day ahead.
Balancing your blood sugar levels throughout the day can greatly help to keep you feeling calm and relaxed ... And for those of you looking after your figure, slow energy releasing foods will stop you craving for sugary foods.
So how can you achieve this balance?
The answer is to get familiar with the Glycaemic Index or The GI. The GI is a way of ranking foods that release their sugars into the blood at different speeds. Foods that release sugar slowly is generally better, giving you longer lasting physical and mental energy. Foods that release sugar quickly may be OK for a five minute hit if you need an instant pick-up to run a mile in a minute! But otherwise, to be sure that you can calmly see your way through to lunch or dinner, eat the foods that balance with your activity.
The Glycaemic Index is a food numbering index from 1 to 100. The lower the GI number for a particular food the slower that food releases its sugars and therefore helps to keep your blood sugar in balance for much longer.
For example, Soya beans have a ranking of 14 whilst dates have a ranking of 99!
It's important to understand that this doesn't mean dates are bad for you. They have many other nutritional qualities. But for example, if you ate white rice (87) cooked carrots (85) and a French baguette (95) all around the same time, your blood sugars would plummet far too quickly during the day, then you'll begin to feel hypoglycaemic - the symptoms being irritable and fatigued.
By mixing various foods with different GI numbers you can sustain enough blood sugar levels evenly throughout the day. Even at night keep a check on what you eat or drink before going to bed; Some people can be moody in the morning and this can be because their blood sugar levels have fallen so much during sleep... hence they wake up irritable.
Here's a rough plan of GI balanced meals and snacks from morning to bedtime.
MORNING: Porridge (42) with honey (58) - Dried Prunes (approx 90) - cherries (22) - croissants (67) - low fat yogurt (33)
LUNCH SNACK: Peanuts (15) - Apple (38) Quality bar of chocolate (22) Glass of skimmed milk (32) or Orange Juice (46) .... Note: between lunch and evening meal is an important time to keep blood sugar levels sustained as many people overlook this long high energy period (just take a look at the bad moods of evening drivers and commuters on their way home from work!)
EVENING MEAL: Lentils (18) - Brown Rice (76) - Peas (48)
NEAR BEDTIME: Skimmed or semi-skimmed milk drink like hot chocolate (approx 32). A calcium enriched drink like milk at bedtime will help you sleep - and with a low GI number you will sleep more restfully. Note: if you drink alcohol late in the evening this will destroy the calcium benefits. Alcohol also wipes out B vitamins which also help you sleep.
NOTE: If you are suffering from constant low blood sugar levels with the accompanying symptoms you should consult your physician who should check for signs of diabetes.
http://www.veggieglobal.com/nutrition/gi-index.htm
A Glycaemic Index for Veggies
This is a short GI list to help you plan meals and to get you through the day without your all-important blood sugar levels dropping.
For a full description of what the Glycaemic Index is and how it works click here
Remember, the lower the GI number the longer food takes to release its sugars into the blood, and therefore allows you get through your day in a cool, calm way!
GI NUMBER
FOOD EXAMPLES
14
Soya Beans
15
Peanuts
18
Red Lentils
22
Cherries
Quality Chocolate (77% cocoa solids)
27
Full Fat Milk
Kidney Beans
32
Skimmed Milk
33
Low Fat Fruit Yogurt
38
Tomato Soup
Apples
40
Apple Juice
41
Spaghetti
42
Porridge
43
Muesli
44
Lentil Soup
46
Mixed Grain Bread
Orange Juice
Instant Noodles
48
Baked Beans
Green Peas
49
Macaroni
Carrots - (cooked are 85)
55
Jam
Plain Biscuits
54
Crisps
57
Pitta Bread
58
Honey
61
Ice Cream
63
Boiled Potatoes
64
Raisins
67
Croissants
69
Crumpets
70
White Bread
Mashed Potato
72
Watermelon
75
French Fries
76
Brown Rice
77
Rice Cakes
82
Rice Crispies
83
Instant Mash Potato
85
Cooked Carrots
Baked Potato
87
White Rice
90
Boil in Bag Rice
99
DatesI'm SURPRISED french fries has a lower Glycaemic index than brown rice. Yay! I can go MacDonald eat french fries, not! Thinking about the how they keep re-using the oil makes my stomach sick.
Didn't realise how unhealthy my diet was. No wonder the constant fatigue & irritability. No matter whether I sleep 6 hours or 12 hours, I feel tired all the time.
I always knew diet affect our well-being, but I've never thought of planning out my diet because all the nutritional diet plans that I see has MINIMAL meat in them, usually they will just include fish. How to survive?? I loved my meat so much and I don't like fish.
Now, I got no excuse already since I've cut off meat, poultry & seafood. Need to better plan my diet. Not gonna be easy to fit this into my working schedule leh, but for my own health, die die must try la.
Wish me luck!
From http://www.veggieglobal.com/nutrition/notalot.htm#gi-para
Not a lot of people know that ...
fatigue, irritability, and aggressiveness
can be caused by an imbalance of blood sugar levels.
Checking your diet with the Veggie Glycaemic Index can change all that ... here's how:
If you eat a mixture of foods at mealtimes that very quickly release sugars into your blood stream, then you are setting yourself up for a very rocky day ahead.
Balancing your blood sugar levels throughout the day can greatly help to keep you feeling calm and relaxed ... And for those of you looking after your figure, slow energy releasing foods will stop you craving for sugary foods.
So how can you achieve this balance?
The answer is to get familiar with the Glycaemic Index or The GI. The GI is a way of ranking foods that release their sugars into the blood at different speeds. Foods that release sugar slowly is generally better, giving you longer lasting physical and mental energy. Foods that release sugar quickly may be OK for a five minute hit if you need an instant pick-up to run a mile in a minute! But otherwise, to be sure that you can calmly see your way through to lunch or dinner, eat the foods that balance with your activity.
The Glycaemic Index is a food numbering index from 1 to 100. The lower the GI number for a particular food the slower that food releases its sugars and therefore helps to keep your blood sugar in balance for much longer.
For example, Soya beans have a ranking of 14 whilst dates have a ranking of 99!
It's important to understand that this doesn't mean dates are bad for you. They have many other nutritional qualities. But for example, if you ate white rice (87) cooked carrots (85) and a French baguette (95) all around the same time, your blood sugars would plummet far too quickly during the day, then you'll begin to feel hypoglycaemic - the symptoms being irritable and fatigued.
By mixing various foods with different GI numbers you can sustain enough blood sugar levels evenly throughout the day. Even at night keep a check on what you eat or drink before going to bed; Some people can be moody in the morning and this can be because their blood sugar levels have fallen so much during sleep... hence they wake up irritable.
Here's a rough plan of GI balanced meals and snacks from morning to bedtime.
MORNING: Porridge (42) with honey (58) - Dried Prunes (approx 90) - cherries (22) - croissants (67) - low fat yogurt (33)
LUNCH SNACK: Peanuts (15) - Apple (38) Quality bar of chocolate (22) Glass of skimmed milk (32) or Orange Juice (46) .... Note: between lunch and evening meal is an important time to keep blood sugar levels sustained as many people overlook this long high energy period (just take a look at the bad moods of evening drivers and commuters on their way home from work!)
EVENING MEAL: Lentils (18) - Brown Rice (76) - Peas (48)
NEAR BEDTIME: Skimmed or semi-skimmed milk drink like hot chocolate (approx 32). A calcium enriched drink like milk at bedtime will help you sleep - and with a low GI number you will sleep more restfully. Note: if you drink alcohol late in the evening this will destroy the calcium benefits. Alcohol also wipes out B vitamins which also help you sleep.
NOTE: If you are suffering from constant low blood sugar levels with the accompanying symptoms you should consult your physician who should check for signs of diabetes.
http://www.veggieglobal.com/nutrition/gi-index.htm
A Glycaemic Index for Veggies
This is a short GI list to help you plan meals and to get you through the day without your all-important blood sugar levels dropping.
For a full description of what the Glycaemic Index is and how it works click here
Remember, the lower the GI number the longer food takes to release its sugars into the blood, and therefore allows you get through your day in a cool, calm way!
GI NUMBER
FOOD EXAMPLES
14
Soya Beans
15
Peanuts
18
Red Lentils
22
Cherries
Quality Chocolate (77% cocoa solids)
27
Full Fat Milk
Kidney Beans
32
Skimmed Milk
33
Low Fat Fruit Yogurt
38
Tomato Soup
Apples
40
Apple Juice
41
Spaghetti
42
Porridge
43
Muesli
44
Lentil Soup
46
Mixed Grain Bread
Orange Juice
Instant Noodles
48
Baked Beans
Green Peas
49
Macaroni
Carrots - (cooked are 85)
55
Jam
Plain Biscuits
54
Crisps
57
Pitta Bread
58
Honey
61
Ice Cream
63
Boiled Potatoes
64
Raisins
67
Croissants
69
Crumpets
70
White Bread
Mashed Potato
72
Watermelon
75
French Fries
76
Brown Rice
77
Rice Cakes
82
Rice Crispies
83
Instant Mash Potato
85
Cooked Carrots
Baked Potato
87
White Rice
90
Boil in Bag Rice
99
DatesI'm SURPRISED french fries has a lower Glycaemic index than brown rice. Yay! I can go MacDonald eat french fries, not! Thinking about the how they keep re-using the oil makes my stomach sick.
Didn't realise how unhealthy my diet was. No wonder the constant fatigue & irritability. No matter whether I sleep 6 hours or 12 hours, I feel tired all the time.
I always knew diet affect our well-being, but I've never thought of planning out my diet because all the nutritional diet plans that I see has MINIMAL meat in them, usually they will just include fish. How to survive?? I loved my meat so much and I don't like fish.
Now, I got no excuse already since I've cut off meat, poultry & seafood. Need to better plan my diet. Not gonna be easy to fit this into my working schedule leh, but for my own health, die die must try la.
Wish me luck!