Posted on 05/23/2022 7:45:20 PM PDT by ConservativeMind
Eating low glycemic index foods promotes a healthier body shape in patients with coronary artery disease, according to a study.
The glycemic index (GI) ranks carbohydrate-containing foods according to how quickly they affect blood sugar levels. High GI foods cause a rapid increase in blood sugar and include white bread, white rice, potatoes and sweets. Low GI foods are digested more slowly and gradually raise blood sugar.
Observational studies have previously indicated that high GI diets are associated with increased risks of cardiovascular disease and type 2 diabetes. This randomized controlled study assessed the potential benefit of a low GI diet on body mass index (BMI), waist circumference, hip circumference and waist-to-hip ratio in patients with coronary artery disease.
The study randomly allocated patients to three months of either a low GI diet or routine diet. Both groups continued to receive standard therapies for coronary artery disease. Patients in the low GI group were advised to consume low GI foods and exclude high GI foods while continuing their usual consumption of protein and fat. The routine diet group was advised to consume the recommended diet for coronary artery disease which limits fat and some proteins such as whole milk, cheese, meat, egg yolks and fried foods.
At three months, all body measurements had decreased within both groups compared to baseline but the changes were only significant in the low GI group.
When the researchers compared changes from baseline to study completion between groups, the low GI diet led to significant reductions in BMI and waist circumference. BMI declined by 4.2 kg/m2 in the low GI group compared to 1.4 kg/m2 in the routine diet group. Waist circumference decreased by 9 cm in the low GI group compared with 3.3 cm in the routine diet group.
(Excerpt) Read more at medicalxpress.com ...
Ideally, you could choose a low carb diet or even keto diet with only low Glycemic Index/Load foods.
News?????
Looks like Barry Sears’ Zone Diet, from about three decades ago.
Thanks. The study reinforces other previous studies and Keto and South Beach Diet guidelines.
or atkins, or any number of low carb diets. not a big secret. it works.
I’ve done Keto and IF for some years now. Here is how I’ve married them:
I have one meal a day where I can have carbs. Sometimes bread or tortillas but always with high fat foots. The fat reduces the spike of the simple carbs.
Anything else I eat (normally within a 6 hour window) is NO CARB.
I think a very low carb diet is hard to follow for years. But allowing one meal a day with carbs, and reducing that spike with fat, means I have one modest spike in blood sugar a day. I have a second smaller one because both protein and fat can cause a small rise in blood sugar. But I think out bodies can easily handle on moderate spike a day. It is the standard 3-5 spikes/day from things like muffins, cake, ice cream, sugar soda, bread, bread, bread that overwhelms our bodies.
How is it doing? Weight has been steady the last year with a small increase in muscle mass. No, I’m not ripped. I was an extremely fat kid and I honestly doubt I’ll ever be entirely free from some belly fat. Liposuction maybe? Except I’m in my 60s and can’t justify spending money on cosmetic surgery that my wife of 35 years won’t care about anyways.
But the trend is ever so slowly my friend.
Also, I suspect the insulin index is more helpful:
https://foodstruct.com/insulin-index-chart-food-list
Milk is an interesting one as are potatoes. On the one hand, they DO cause significant rises in insulin. OTOH, they are very high in satisfying hunger, so people can go longer afterward without feeling hungry - an interesting contrast to normal results from blood sugar and insulin spikes.
“Dairy also shows the largest discrepancy between the blood glucose and insulin effect. It scores extremely low on the glycemic index (15 to 30), but very high on the insulin index (90 to 98). Milk does contain sugars, predominantly in the form of lactose. However, when tested, pure lactose has minimal effect on either the glycemic or insulin indexes. Milk contains two main types of dairy protein: casein (80 percent) and whey (20 percent). Cheese contains mostly casein. Whey is the byproduct left over from the curds in cheese making. Bodybuilders frequently use whey protein supplements because it is high in branched-chain amino acids, felt to be important in muscle formation. Dairy protein, particularly whey, is responsible for raising insulin levels even higher than whole-wheat bread, due largely to the incretin effect....
But are dairy and meat are fattening? That question is complicated. The incretin hormones have multiple effects, only one of which is to stimulate insulin. Incretins also have a major effect on satiety. ... Incretin hormones play an important role in the control of gastric emptying. The stomach normally holds food and mixes it with stomach acid before slowly discharging the contents. GLP-1 causes stomach emptying to significantly slow. Absorption of nutrients also slows, resulting in lower blood glucose and insulin levels. Furthermore, this effect creates a sensation of satiety that we experience as “being full.” A 2010 study compared the effect of four different proteins: eggs, turkey, tuna and whey protein—on participants’ insulin levels. As expected, whey resulted in the highest insulin levels. Four hours afterward, participants were treated to a buffet lunch. The whey group ate substantially less than the other groups. The whey protein suppressed their appetites and increased their satiety. In other words, those subjects were “full.” ...”
Quoting Jason Fung here:
https://blog.supplysideliberal.com/post/2017/8/31/whole-milk-is-healthy-skim-milk-is-fattening
What a shock.
Nice read, including the link at the end.
Thank you.
Bookmark
Bttt
Interesting read, thanks. I’m fairly new to the T2 diabetes journey, and while I’m doing quite well with losing weight and performing regular exercise, one of the big struggles is dealing with this near constant feeling of being hungry.
High-fat/low-carb should be expected to help a lot with the “always hungry” problem.
In December my blood sugar tested high (108) so I’ve been cutting back on carbs. I know I’ve lost weight, even though I haven’t stepped on a bathroom scale in about 30 years — about the time I stopped trying on bathing suits. I’ll know for sure next month for my checkup.
Have had no rice. Pasta and bread rarely — about 1/10th of before. No bananas (which I love). Diet cola 1x/week instead of 1x/day. Didn’t go totally cold turkey, but cut down a lot on the bad stuff. It has helped weight; am not sure about what will show on the blood test.
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