Popular diets, such as Atkins and South Beach, recommend eating little or no carbohydrates to lose weight. However, not all carbohydrates are created equal. Some evidence suggests that using the "glycemic index" may be one way to shed pounds and boost health.
Results of a new animal study found that a low-glycemic-index diet can lead to weight loss, reduce body fat, and trim risk factors for diabetes and heart disease. The glycemic index ranks carbohydrates based on their immediate effect on blood sugar levels.
Carbohydrates that break down quickly during digestion have the highest glycemic index. Carbohydrates that break down slowly, releasing sugar gradually into the blood stream, have a low glycemic index.The theory is that the rapid increase in blood sugar makes you hungry and causes you to eat more and gain weight. Meanwhile, carbohydrates that release their sugar more slowly keep your hunger in check. "Contrary to popular belief, starchy foods can break down into sugar very quickly," said lead researcher Dr. David Ludwig (director of the Optimal Weight for Life Program at Children's Hospital Boston). "White bread, breakfast cereals, and potatoes have a very high glycemic index. Fruits, vegetables, nuts and legumes have a low glycemic index," he added.
According to Ludwig, previous studies in humans have suggested that low-glycemic-index diets can have important health benefits. "But these studies have had difficulty distinguishing the effects of the glycemic index from those of other dietary factors like protein and fiber," he said.“This is partially the reason why no agency in the United States recognizes the glycemic index in human nutrition,” Ludwig said. “The glycemic index is recognized by many other countries and by the World Health Organization,” he said.
To determine the effect of a low-glycemic-index diet in a controlled setting, where the diet could be tested without interference from other factors, Ludwig's team experimented with rats. In the experiment, rats were fed a diet of 69% carbohydrates. Eleven rats were randomly assigned to a high-glycemic-index diet and 10 to a low-glycemic-index diet (according to a report in The Lancet). After 2 to 4 months, the researchers found that the rats given the high-glycemic-index diet had 71% more body fat and 8% less lean muscle mass than the rats on the low-glycemic-index diet. In addition, the high-glycemic-index group had significantly higher blood sugar and insulin levels, and higher triglyceride levels.
In further experiments, rats were switched from a low- to a high-glycemic-index diet. These rats had greater increases in blood sugar and insulin than the ones switched from a high- to low-glycemic-index diet. "These findings suggest that low-glycemic-index diets might help prevent and treat obesity, diabetes, and heart disease," Ludwig said. “A healthy diet,” according to Ludwig, “includes adequate protein, healthy fats, and carbohydrates that have a low glycemic index like fruits, vegetables, nuts, whole grains, and legumes. There have never been any adverse effects from the low-glycemic-index diet,” Ludwig added. "In contrast, low-fat diets can raise bad cholesterol and lower good cholesterol," he said.
"A low-glycemic-index diet is the perfect balance between a
low-fat diet and an Atkins-type very low carbohydrate diet," Ludwig
said. Dr. Mary Vernon, a spokeswoman for Atkins Nutritionals Inc.,
and co-author of the
Atkins Diabetes Revolution, said, "The Atkins diet doesn't
say eat meat and eat a candy bar to get your carbohydrates." Vernon
responded, “The diet recommends limiting carbohydrates to 20 grams
per day until you lose the weight you want. Then you increase your
intake of carbohydrates until you see that you are starting to gain
weight. The Atkins diet recommends specific carbohydrate sources,
which are all low-glycemic-index sources," Vernon said.
"Carbohydrates with a low glycemic index are healthy carbs with
nutritional value, not just energy value," she added.
Disclaimer: DrTango Inc. program does not endorse the glycemic-index diet, but is dedicated to providing its members with information on popular/mainstream diets presented to the public through different media so that they can make their own informed decisions.
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