 |
Glycemic Index: A Magic Weight Loss Solution or a Soap Bubble Ready to Burst?
Glycemic index ranks different carbohydrate foods depending on their potential to raise blood glucose levels. The ranking is on a scale from 0 to 100.Higher the Glycemic index, higher is the particular carbohydrates ability to effect a spike(rise) in blood glucose levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). This is as far as it goes about the use of glycemic index for weight loss. Popular diet books like the south beach diet are founded on the premise that the spike in blood glucose levels leads to more hunger and subsequent weight gain, whereas the foods with low GI have a tendency to delay the haunger or lower appetite, leading to weight loss, which is too simplistic, but ,not quite supported by scientific evidence. Read this excerpt taken from WebMD:
Experts Take On the Glycemic Index It sounds like a magic formula for dieters --but experts have long been saying there's no such thing. "If you don't have peaks and valleys in your glucose level then hunger should be kept at bay," says Kathleen Zellman, RD, a spokesperson for the American Dietetic Association (ADA). "However, it's not that simple. It's also affected by meal size, whether there's any fat in the meal, and overall health status." "Glycemic index looks at individual foods -- not how that food might interact with another," says Connie Diekman, RD, an ADA spokesperson in St. Louis, Missouri. "If you eat a high glycemic index food with a protein, for example, it might be absorbed more slowly. ... That's the hang-up with glycemic index. Very few people will sit down and eat one high glycemic index food and then another. It's meals that we eat." Michael Jensen, MD, an endocrinologist at the Mayo Clinic in Rochester, Minn., says it's never been proven that high insulin levels -- which result when a high glycemic index food is eaten -- mean increased hunger. "When [you] work with patients who get real hungry between meals, you have to try a couple of different things. I'm not sure if it's glycemic index, the bulk of food, the content of food that gives [the sense of fullness] ... I also have them consider adding protein and modest amounts of fat to decrease overeating between meals." All the researchers are unanimous in that, it's the fiber content of the diet that is more important for controlling diabetes and weight gain than the Glycemic Index.Read the exerpts of a new research document from WebMD,.... New research shows that when it comes to type 2 diabetes, not all carbohydrates are created equal. Tufts University researchers report that eating whole-grain foods, especially fiber-rich cereals, appears to improve insulin sensitivity and lower the risk of the metabolic syndrome. Whole-grain foods have already been found to help protect against heart disease and certain cancers, and the newly published study is one of several that indicates there is a protective role for whole grains against a constellation of major risk factors that lead to metabolic syndrome -- a risk factor for cardiovascular disease and the development of type 2 diabetes. "Unless you're a diabetic, glycemic index may not be all that important," says Jack Alhadeff, PhD, professor of biochemistry at Lehigh University in Bethlehem, Pa. , who adds that since most of us eat a variety of foods in a meal, the accuracy of the index can be questionable. But what about the notion that glucose from high-index foods is more likely to be stored as fat? "The scientific literature is very clear that eating carbohydrates that are embedded in plant cellulose -- complex carbohydrates -- is always better," says Nagi Kumar, PhD, director of clinical nutrition at the Moffitt Cancer Center and professor of human nutrition at the University of South Florida in Tampa. "But the reasons it is better are not because it somehow lessens or alters fat storage." All this leads one to conclude that the importance of fiber is far more that Glycemic index for dieters. The weight loss programs like many low carb diets and the popular south beach diet are only trying to exploit the limited scientific data on Glycemic Index to sell their diet wares. A diet rich in fibre has many advantages like: Fiber can help you avoid overeating. It has been found that fiber can bind with cholesterol in the digestive tract, thus lowering blood cholesterol. Another important point about fiber-rich foods is that they tend to be loaded with phytochemicals that appear to have anticancer functions,along with these benefits and its role in weight maintenance, fiber helps prevent the following: Constipation Hemorrhoids Appendicitis Diverticulosis -- an intestinal disease where pockets, which can become infected, develop in the intestinal lining. A diet program which recommends fiber rich foods and is loaded with healthy and natural weight loss alternatives to the foods recommended by the fad diets is the only alternative to safe and sure weight loss. You can get more cutting edge fat burning secrets in my Free 5day email ecourse by subscribing to my newsletter at: www.eweightlosstips.com Rajesh Shetty
Expert in weight loss principles of Ayurveda Medical Science
and Author of the Best selling book,
"Proven weight loss secrets revealed".
MORE RESOURCES:
|
Stop Signs In Food - The New Secret to Weight LossForbesThis week, researchers from Cornell University divulged results from a clever and innovative project that may offer a new secret to successful weight loss. A team of researchers from the Food and Brand Lab (following a study protocol designed by ...and more » |
|
Common weight loss myths debunkedJamaica ObserverIt's hard not to feel overwhelmed, but losing weight doesn't have to be as mind-boggling as you think; instead of spending your days deciphering the numerous studies on weight loss and second guessing informercial claims, apply the facts. |
|
Summer diet: Weight loss summer foodTimes of IndiaFor those on a weight loss diet the options are slim, you need food that is delicious, low in calories, rich in vitamins and minerals as well as fibers. Let's peak into your refrigerator and cook up the best summer weight loss meals. |
|
Finding a 'normal' diet is key for weight lossAiken StandardBut the problem isn't that the diet wasn't effective for weight loss. What Bob didn't realize is that his "normal" diet was not consistent with maintaining the weight loss. In fact, it is what caused him to become overweight in the first place. |
Google News
|
|
|
|
RELATED ARTICLES
Fitness through Exercise for Life - Principles that Keep You Going for Life!
ATTITUDESIT'S NOT ABOUT YOU!Exercising has so many physical benefits that most of us
can relate to, but what about the emotional and
psychological benefits it brings? Physical fitness, I
believe, touches far more than just our arms, arteries and
waistlines. It touches our very soul.
1-2-3, Weight Loss & Maintenance Has Become So Easy
Millions of people spend billions of dollars, hoping to achieve the same thing, effective weight management. For years, many people have struggled to maintain a healthy weight and body.
Fat, Fat Go Away
I am Dr Patrick Flanagan, and this is the latest edition of my Dr Health Secrets newsletter.Lately I have written about toxins in our water and food supply.
Lose Weight Quickly And Easily - Weight Loss Information
For people that are obese, losing weight quickly can seem like a dream that will never come true. The fact is that if you want to lose weight quickly you must dramatically reduce the amount of fat and calories you consume.
Lose Weight - Diet Tips For Fast Weight Loss
Looking to lose weight quickly? The good news is that it's possible. The bad news is that fad diets and quick fixes have a tendency to not last.
Winning at Post-Partum Weight Loss: Six Simple Strategies for New Moms - Part 2
A healthy pregnancy almost always involves weight gain. But now that
baby's here, you're probably wishing those extra pounds would hurry up
and disappear! While it won't happen overnight, these six simple tips
can help you lose that extra weight in a healthy way.
One Change Can Make All The Difference
Ever wondered why some people manage to keep their weight off easily and others just pile it all back on when they stop that new diet? The answer is easy, it comes down to one simple change.Before we get to that simple change, you need to keep in mind these rules of thumb when it comes to dieting.
No Low Carb Diet Progress? Sleep In To Get Thin!
If your low carb diet is going nowhere, maybe its time to get more sleep. In a paper presented at the North American Association for the Study of Obesity, researchers found that people, who got little sleep, got fat.
Low Salt Diet Tips for Kids and Adults
Our bodies only require a small amount of salt for proper nutrition. But the fact is that we all, including our children, consume way more salt -or rather, the sodium - than we should.
What Makes Your Blood Cholesterol High or Low
Your blood cholesterol level is affected not only by what you eat but also by how quickly your body makes LDL-cholesterol and disposes of it. In fact, your body makes all the cholesterol it needs, and it is not necessary to take in any additional cholesterol from the foods you eat.
Simple Plans for Social Eating and Travel
It's one thing to stick with your diet regimen when you're at home, in control of the contents of your refrigerator and your portion sizes. But what about going out to dinner with friends? Worse, how do you stay on track when your dream vacation has you seated by the dessert cart at every meal?Eating right when you're out of your comfort zone can actually be easier than when you are at home, so long as you think smart and plan ahead.
Gaining Weight After Gastric Bypass? Bad Snacks May be the Cause
As I become acquainted with many of our LivingAfterWLS.com community members I'm finding that old snacking habits have crept back in to our lives.
Easy Steps To Weight Loss
It can be intimidating to follow a weight loss plan, right? Sometimes there are so many rules, and so many major changes in your life required. Is there another way? Not just another diet or plan, but a whole different approach?Try Small Changes To Lose WeightIf a diet or a complicated weight-loss system is just too overwhelming, try making a small change instead.
All Natural Weight Loss Secrets Revealed
There are tons of fad diets and weight loss schemes being thrown at you every day. It's hard to tell which ones work without emptying your wallet in the process.
Controlling Your Hunger And Losing Weight Using Meal Replacement Powders And Bars
The market is flooded with weight loss supplements that make weight loss look like an easy thing. You see a perfect bodied young man or woman giving credit to this pill or that pill.
College Weight Gain
Students today are faced with the serious reality of unwanted weight gain as they enter college. A recent study by Cornell University found that on average, college freshman gain about 0.
2 Ways to Start Burning fat Quickly
1. Start Exercising first thing in the morning.
Spring Forage
Thankfully, winter does not last forever! In the spring there is no more
temptation to dip into the white flour canister and whip up biscuits and
gravy or grandma's banana bread. Ah, as the daylight hours grow
longer, we lose the urge to rummage through the fridge for high carb
"no-no's.
The Answer to Combining Diet & Exercise for Maximum Weight Loss
Put simply, your resting metabolic rate is the minimum number of calories your body needs to survive if you sleep in bed all day. Your body needs energy for hundreds of bodily functions such as breathing, keeping the brain functioning and any movement your body makes.
Low-Carb Diets - An Introduction
According to a recent survey by the National Health Institute, about a third of overweight Americans who are trying to lose weight, are doing so by eating less carbohydrates (carbs) largely because of the increased popularity of fad diets like Atkins Diet and the South Beach Diet.Who Invented Low-Carb Diets?The term "low-carb" was coined around 1992 when the USDA recommended that Americans include six to eleven servings daily of grains and starches in their diet.
|
