Low Fat, Low Carb... Low Glycemic... Which One is Right?
eating foods with a low glycemic index promotes healthy weight loss
Until now, there has been debate regarding the most effective diet (low glycemic index, low fat or low carb) for weight loss. However, low GI is gaining greater momentum after a recent study, involving 73 obese adults, aged between 18 to 35 years, at the Children’s Hospital Boston, showed greater weight loss among participants who followed a low glycemic load (GL) diet over a low fat diet. After 18 months on a low GL diet, high insulin secretors lost fives time more weight (12.8 lbs/5.8kg) compared to the high insulin secretors who followed a low fat diet (2.6 lbs/1.2kg). Those on the low GL diet also had significantly greater decreases in body-fat percentage (-2.6% vs. -0.9%) and did not regain weight between 6 to 18 months – a time when regain virtually always occurs. The results suggest that dieters who have struggled to lose weight in the past may be able to overcome the diet challenge with a simple oral glucose tolerance blood test and a low GL diet based on low GI carbohydrate food choices.
The study, published in the Journal of the American Medical Association (JAMA) May 16, 2007, also reported that all participants who followed a low GL diet (regardless of insulin secretion), showed beneficial effects on HDL (good) cholesterol and triglyceride concentrations, known risk factors for diseases including metabolic syndrome, type 2 diabetes and cardiovascular disease.
"People who make a lot of insulin may do especially well on diets that reduce glycemic load”, says Dr. David Ludwig, MD, PhD, the study’s senior investigator and Director of the Optimal Weight for Life clinic at Children's Hospital Boston. “They tend to do very poorly on low-fat diets, which are generally high in carbohydrates and raise insulin levels even further, which in turn cause weight gain.
The Glycemic Index (GI) measures the physiological impact of a carbohydrate-containing food on blood sugar, compared to glucose (ranked at 100), replacing the current notion of simple or complex carbohydrates. For weight management, sustained energy and chronic disease prevention, the slower and lower the impact the better. Diets with a high glycemic load result in higher post-prandial (after meal) insulin response which can lead to food cravings, overeating and increased fat storage. A high GI diet is also linked over the long term with the development of Insulin Resistance – a key risk factor in the development of type 2 diabetes and obesity.
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Steviva Brands, Inc.
Low Glycemic Sugar Free All Natural Blueberry Fruit Crisp
Carbs Per Serving: 6.8 g
Prep Time:<45 minutes
Skill Level: Easy
4 cups blueberries (apples, peaches, etc. will work as well)
1/4 teaspoon Steviva Brand Stevia Powder
1/4 cup Steviva Brand Stevia Blend
1/2 cup whole grain flour
1/2 cup rolled oats
1 teaspoon cinnamon
1 teaspoon nutmeg
1/4 cup butter, softened
1/4 cup chopped pecans
Grease a square pan, 9 x 9 x 2 inches.
Mix the fruit with the Steviva Brand Stevia Powder and place in the pan.
Combine the remaining ingredients together.
Cut in the butter using two knives.
Sprinkle over the fruit evenly.
Bake at 325 degrees for 40 minutes.
If using apples, peel, core and slice. Peaches, peel, take out the pit and slice.
Serving Size: 1 cup
Total Calories: 925
Calories Per Serving: 115.63
Total Fat: 76.2g
Saturated Fat: 19.8g
Total Carbohydrates: 112g
Carbohydrates Per Serving: 13.6g
Dietary Fiber: 11.3
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