Oxidation is the process by which our bodies convert the foods we eat into energy. The rate at which this oxidation process occurs is used to determine whether we are fast or slow oxidizers. Dr. George Watson, the originator of the term "oxidation types," suggests that knowing how our bodies oxidize nutrients can play a role in selecting the types of foods best suited to meet our nutritional needs and maintain a healthy body weight.
Dr. Watson comprised a series of food-related questions, known as the Metabolic Type Test, to help you determine if you are a fast oxidizer, slow oxidizer or balanced oxidizer. He suggests that knowing how your body metabolizes food is necessary to ensure you are eating the correct ratio of protein, carbohydrates and fats.
What Is a Slow Oxidizer?
Slow oxidizers require certain nutrients to support their metabolism. Dr. Watson finds that they typically have trouble metabolizing carbohydrates and maintaining steady blood sugar levels. A sluggish thyroid and adrenal gland cause slow oxidizers to burn food at a much slower rate than normal. Poor circulation, fatigue, chronic low blood sugar levels and apathy are characteristics of slow oxidizers, according to Dr. Watson. According to the Mayo Clinic, the diet for a slow oxidizer should be comprised of 60 percent carbohydrates, 25 percent protein and 15 percent fat.
Foods to Consume
Fresh vegetables such as carrots, radishes, cabbage and cucumbers are excellent for slow oxidizers, according to the Mayo Clinic. Proteins such as milk, eggs, cheese and lean cuts of fish should be eaten in place of red meats. These types of food aid in the digestion of carbohydrates.
Foods to Avoid
Foods that are high in sugar or artificial sweeteners, including cakes, pastries and fruit juices, should be avoided by those on a slow oxidizer diet. Slow oxidizers should also limit their intake of grains or highly spicy foods. A healthy digestive tract is needed to consume these types of foods. The American Dietetic Association says that slow oxidizers typically do not have strong digestive systems and are unable to process these foods properly.
Food Preparation
Steamed, boiled or baked foods are best suited for slow oxidizers, according to the American Dietetic Association. Slow oxidizers should primarily consume fresh or raw foods; simple meal preparation is best. The American Dietetic Association suggests that all meats, vegetables and fruits should be purchased fresh and cooked within one to two days. Any excess food should be portioned and stored in the freezer for later consumption.
Sample Menu
Whole foods should be consumed on a slow oxidizer diet. The American Dietetic Association suggests that water be taken in at every meal and in between meals. Each of the foods in the slow oxidizer diet can be tailored to your specific tastes and needs.
Breakfast can consist of 2 poached eggs and whole wheat toast. If you are allergic to wheat or products containing wheat, you can substitute a gluten-free option like Ezekiel 4:9 bread for the whole wheat toast.
Consume a lean protein, fibrous carbohydrate and starchy carbohydrate for lunch. Turkey burgers, coleslaw and mashed potatoes are a good option, according to the American Dietetic Association, because they satisfy your hunger and sustain your energy level.
Prepare a lean protein, such as roasted chicken breast and a fibrous carbohydrate, like broccoli or spinach, for dinner. The Mayo Clinic warns against consuming a starchy carbohydrate during your evening meal. This type of carbohydrate burns at a much slower rate than other types of carbohydrates, and can take longer for your body to convert to energy.
References
- "Nutrition: An Applied Approach"; Janice Thompson and Melinda Manore; 2008
- "Nutrition: Concepts and Controversies"; Frances Sizer and Ellie Whitney; 2007
- "American Dietetic Association: Complete Food & Nutrition Guide"; Roberta Larson Duyff; 2006
- "Mayo Clinic Fitness for Everybody"; Diane Dahm; 2005
- "The Metabolic Typing Diet: Customize Your Diet to Your Own Unique Body Chemistry"; William Linz Wolcott and Trish Fahey; 2002
Member Comments