Posted on 06/07/2005 7:22:51 AM PDT by Nov3
NEW YORK (Reuters Health) - Foods with a low-glycemic index, which are digested relatively slowly and cause smaller increases in blood sugar, may protect the heart and blood vessels better than low-fat fare, according to the findings of a small study.
Researchers in Boston found that when obese people consumed as many carbohydrates with a low-glycemic index as they wanted, they lost just as much weight in 12 months as people who stuck with a conventional, calorie-restricted low-fat diet.
Carbohydrates with a low-glycemic index include foods such as nonstarchy vegetables, fruit, legumes, nuts and diary products, according to the report in the American Journal of Clinical Nutrition.
Dieters who watched their glycemic indices also experienced a larger decrease in fatty substances in the blood linked to heart disease and had a drop in levels of a protein that interferes with the body's ability to break down blood clots. In contrast, low-fat dieters had an increase in levels of the same protein, which may put them at higher risk of heart attack.
"Reducing (glycemic index) may be more effective than cutting back on fat over the long-term, both for weight loss and also for reducing risk of heart disease," study author Dr. David S. Ludwig told Reuters Health.
"Based on our results, and several dozen other clinical trials and epidemiological studies, I would recommend" eating foods with a low-glycemic index, added Ludwig, who is based at Children's Hospital.
The glycemic index measures how efficiently the body can metabolize carbohydrates. It ranks carbohydrates by how much a person's blood sugar rises immediately after eating, and tends to favor high-fiber foods that take longer to digest.
Ludwig and his team asked 23 obese young adults to follow either a low-fat diet or a diet in which they ate low-glycemic index foods for one year. As part of the low-glycemic index diet, people could eat as much as they wanted of foods with a low index, and got roughly 45 to 50 percent of calories from carbohydrates, and 30 to 35 percent from fat.
Low-fat dieters cut their daily intake by 250 to 500 calories, limited fat to less than 30 percent of their total calories, and got between 55 and 60 percent of calories from carbohydrates.
Ludwig noted that even though low-glycemic index dieters had no calorie limits, they likely didn't overeat because they felt less hunger after eating foods that take longer to digest.
"Numerous previous studies by our group and by others have shown that individuals feel less hunger and greater (sense of fullness) after low-glycemic index compared to high-glycemic index meals," he added.
SOURCE: American Journal of Clinical Nutrition, May 2005.
Look up glycemic index on google and read about whole grain breads in relation to glycemic index. They're not only allowed; they're encouraged.
I'm only half-joking when I say that corn syrup should be banned for anything not specifically marketed as "candy" (or other "sweets"). That stuff is pretty much pure poison.
I understand some wines (at moderation...one glass at a time) are lower in the glycemic value.
But does anyone know of a beer that is "lower-glycemic?"
Are there some better than others? (i.e. Porter, Heffe, Ale, Stout....vs. "Michelob Ultra")
Or is it just wishful thinking?
Mmmmmmmmm.....
Bravo on pilates. I do 15 minutes each morning and walk for half an hour a day. At 38 I am in my best shape ever, effortlessly it seems.
Pilates. They used to be called callestenics until Mari Windsor came along. Even swimming has been replaced by "aquatic recreation" ;)
I absolutely agree. In fact, I think we will find that the increased incidences of obesity and diabetes can be traced back to it.
Carolyn
Correct. It's counter-intuitive.
Consider -
Fresh fruit and veggies cost more than canned or frozen. (Most are preserved in solutions with salts & sugars)
Buying your own ground beef costs more than frozen burgers with carb additives.
Roasting your own chicken on the BBQ costs more than a prepackaged bird at the market's "hot table".
And DYI takes a lot more time as can be noted from other posts here.
Grocers have a vested interest in you being addicted (for lack of a better word) to sugars and deprived of fats - it increases their bottom line while increasing your waist line.
Ouch.
Oh baby. I never gave up red wine (dry, not sweet)
White and blush are fine too.
All clear alcohol - Vodka, Rye, Whisky, Bourbon -- all are fine. Beware the mixers. Anything "Crystal Light" goes with Vodka. Scotch, Rye and Whisky all work with club soda. Use diet coke as an alternate to full strength.
And Beer - yes, all light beer ranges around 12 carbs a bottle. Go for it. Most people have a limit of 50 carbs a day - take a fifth and live a litte.
"Look up glycemic index on google and read about whole grain breads in relation to glycemic index. They're not only allowed; they're encouraged."
Not for ketogenic diets. :)
Limiting your consumption of this stuff will def. help weight loss!
Carolyn
My original point was that the low glycemic diet is not the same at low carb diets.
You're right. Those things are not allowed on a low carb diet, which is why I prefer the low-glycemic index diet.
candidate for WAP ping?
I can't lose fat on a diet with too much "low glycemic" carbohydrate, neither can most people who are overweight in any amount.
"Low glycemic" diets like south beach are still just calorie restricted diets at the end of the day.
Dietary ketosis on the other hand doesn't work that way. By not providing carbohydrate in large amounts, the body uses the next most easily available form of energy - not dietary fat, but body fat.
You're entitled to your opinion, but the low carb diet has never done anything for me, yet the low glycemic diet works for me.
Again, my only point was that the two diets are not the same, which our discussion illustrates.
:-)
Also no 2 humans are the same, as our conversation indicates :)
Still, I have a hard time believing that ketogenic dieting didn't "work" for you, but not knowing what your daily menu was (it's easy to throw it off by accidentally eating too much carbohydrate), how long you tried it for, etc.
Well, the list doesn't include meat much.
It didn't work for me because it made me queasy. I need my carbs. I couldn't stick to it. No doubt if I could have, I would have lost weight with it.
To simplify the low glycemic diet, eat all you want from the desireable list, choose sparingly from the moderate list, and avoid the undesireable list (which I posted above). I love the simplicity of that and also the balance of it. No food group (grains, meats, fats, fruits, veggies, dairy) is to be avoided, just chosen from wisely.
That works for me because the choices include a healthy dose of carbs, which makes me feel comfortable.
I have nothing against low carb and I would never discourage anyone from following it if it's what works for them. It's just not for me.
"They just can't say low carb. They have to call it low glycemic when in fact if you look at the food list it is basically Atkins/Protein Power/South Beach."
Agreed. That's because they know that for men, the more carbs they eat the less testosterone they make. Which makes them more ... yep, feminine...so, given the MSM hates men ... well, it is obvious.
Oh, never! LOL! Dry is the only way to go. Besides, it has wonderful antioxidents, "clears your pipes," and is low in sugar to boot. Absolutely! :)
Use diet coke as an alternate to full strength.
Ah yes. Always. I never drink "regular" sodas, way to much sugar for my taste, anyway.
I love Diet Coke w/ a twist of lime. Unfortunately, I *love* it with shot of Coconut rum for taste.
(dreaming of being back on Grand Cayman now....)
I really have to watch that, because the sugars can add up.
(fortunately, one will just about do for me!)
And Beer - yes, all light beer ranges around 12 carbs a bottle. Go for it. Most people have a limit of 50 carbs a day - take a fifth and live a litte.
I've actually grown accustomed to Michelob Ultra. Usually it's two at the most, if I'm feeling especially festive. I don't drink it often though.
But every once in awhile, I'd love to have a good, dark beer with dinner. Any ideas on how much is in just one bottle?
That is key for me. I couldn;t follow a diet that cut out red wine. Life would not be worth living!
-ccm
"It didn't work for me because it made me queasy. I need my carbs. I couldn't stick to it. No doubt if I could have, I would have lost weight with it. "
How long did you stick with it for? It commonly happens to people for a couple days to a week and then passes.
Disclaimer: Opinions posted on Free Republic are those of the individual posters and do not necessarily represent the opinion of Free Republic or its management. All materials posted herein are protected by copyright law and the exemption for fair use of copyrighted works.