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|June 8, 2005|
Low-Glycemic Better Than Low-Fat Diet
Foods with a low-glycemic index, which cause smaller increases in blood sugar, may protect the heart and blood vessels better than a low-fat diet, according to the findings of a study published in the American Journal of Clinical Nutrition.
Researchers 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.
People who followed the low glycemic diet also showed a larger decrease in blood fats linked to heart disease and lower levels of a protein that interferes with the body's ability to break down blood clots.
"Based on our results, and several dozen other clinical trials and epidemiological studies, I would recommend eating foods with a low-glycemic index", said Dr. David S. Ludwig, who is based at Children's Hospital in Boston.
In this study, 23 obese young adults followed 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.
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.
One great tip in executing a low-glycemic Diet is to cut sugars completely from your diet and low glycemic carbohydrates to keep insulin levels low. Low insulin levels are favorable for fat loss. If you are going to eat sugar make sure that it comes from a natural source, such as fruits or Steviva Brand Stevia Blend and Steviva Brand Stevia Powder in place of sugar. Don’t eat fruits alone; pair it with a protein, which slows down the absorption of sugar into the blood stream and prevents it from becoming fat right away.
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