Saul Katz: Low Glycemic for Life!

LOW GLYCEMIC – 2008 TRENDS IN HEALTH AND WELLNESS

You can have your (low glycemic) cake and eat it too!

Natural Marketing Institute's (NMI)* annual trend analysis suggests that if you want the most out of life, be a proactive-health active and tilt your equation towards WELL BEING. It’s easy, with small changes you can live the healthier Low Glycemic Lifestyle, opting for nutrient-dense low GI foods and increased physical activity.

The concept of a 'dual society' is the overarching theme across health, wellness and sustainability in NMI's 2008 trends analysis. This concept stems from a bifurcation of the population in the form of trends and countertrends. For example within NMI’s health and wellness segments of the U.S. population, two opposite groups are identified. The WELL BEINGS and the EAT, DRINK & BE MERRYS, each represent approximately 25% of the population, yet they exhibit opposite attitudes and behaviors towards health and wellness. The WELL BEINGS are a very integrated and healthy group comprised of values-based consumers. Their polar opposite is the EAT, DRINK & BE MERRYS who are the least concerned, least health active and least involved consumers.

NMI’s Top Trends ─ and Countertrends ─ for 2008
1. The Dual Society
The concept of a unified America has given way to bifurcation across many aspects of society including income, education, religious values, the environment, politics and even a stratification across health behaviors and attitudes, as the healthiest and the least healthy segments continue polarization.
Countertrend
Technology continues to be the great societal equalizer, exemplified by Web 2.0 initiatives and the growth of social and business networks.  The desire for unification and connectivity appears to be at the core of this movement, manifesting itself in social collaborations of all kinds including facebook, Linked In, Family Post and Ancestry.com.

2. Generation Zzzzz
Generation Z represents an over-stimulated and burned-out generation, aged 25-45 subsisting on less than 7 hours sleep per night, surviving on caffeine-packed energy drinks and sleeping pills. The health implications of this behavior are just becoming known and include an increase in domestic violence, traffic accidents, obesity and stress among others.
Countertrend
In contrast to Gen Z are those seeking sleep alternatives through alternative medicine, meditation, a reduced schedule and a simplified lifestyle.

3. Stop, I want off!
The overabundance of technology, busier lifestyles, dual working families and instant gratification is driving many to “opt out” of the current consumer culture. From scaling back work hours to a renewed focus on “quality versus quantity” and even a rejection of technology, the consumer backlash reflects a growing recognition of the true “price tag” for such lifestyles.
Countertrend
While many are rejecting conspicuous consumption, the other end of the spectrum continues to embrace luxury, premiumization and 24/7 connectivity.

4. Dr. Me
Dr. Me reflects independent attitudes relating to healthcare decisions as more consumers research their own symptoms, diagnose their own illnesses and administer their own cures. Driven in part by dissatisfaction with healthcare, direct-to-consumer Rx advertising and access to online health portals, consumers are finding new, non-traditional ways to manage their health, including consumer directed healthcare plans, alternative medicine, preventative DNA testing and more.
Countertrend
Juxtaposed with Dr. Me health attitudes resides an epidemic healthcare crisis with increasing rates of obesity, diabetes and heart disease.

5. The Culture of Sustainability
It’s not a matter of whether we will run out of natural resources – it’s a matter of when. Sustainability will become the most significant social movement of our time. It will permeate every aspect of consumers’ lifestyles, business infrastructures and other societal constituencies.
Countertrend
Consumers are overwhelmed with many sustainability initiatives with significant “green washing” fall-out expected as consumers learn to discern its true meaning (and impact).

6. Golden Opportunities
The aging population is experiencing an unprecedented level of autonomy, choice and lifestyle participation.  With those living past 80 the fastest growing demographic group, the idea of the ‘Golden Years’ is undergoing a radical transformation.  From the workplace, to community, to caregiving, the implications are far reaching yet opportunistic.
Countertrend
Issues of loss of independence, control and even financial resources represent profound social consequences for seniors, caregivers, government and society.

7. The New Immunity
A rise in allergies and weakened immune systems is believed by many to be the result of toxic home and work environments, as well as a food supply manipulated by additives, genetic modification, antibiotics, hormones and herbicides.  These concerns are driving a growth industry in non-toxic home and building materials, air purification systems, organic foods and allergy-free alternatives.
Countertrend
The lifestyle habits of many adults and children continue to decline in sharp contrast to the New Immunity awareness.  NMI’s health attitude segment, EAT, DRINK AND BE MERRYS™ demonstrates the lowest awareness or interest in food ingredients, additives, environmental factors and their health impact.

8. Giving is the new Taking
Volunteerism, activism and participation in the non-profit sector are growing rapidly as consumers discover the emotional rewards of giving, rather than taking.  To meet the challenge, corporations are engaging in CSR 2.0 in order to maintain brand allegiance, retain their workforce, and manage their stakeholders, among other activities.
Countertrend
Premiumization, the height of New Luxury, continues to evolve in strong contrast to a more values based, philanthropic culture.  At times, premium brands are even co-opting ‘green values.’

Low Glycemic Index (GI) and Low Glycemic Load (GL) foods have been proven in studies to be beneficial: dieting; weight loss; obesity; diabetes; balancing blood sugar; sustained energy; sport nutrition; mental performance; acne; eye health; macular degeneration; heart disease and forms of cancer. See also Low GI Diet, Low GI Recipes, Low GI Food, Low GI Eating.

*NMI is an international strategic consulting, market research, and business development company specializing in the health, wellness, and sustainable marketplace www.NMIsolutions.com.

Copyright 2008, Saul Katz

SMALL LOW GI INVESTMENTS PAY BIG HEALTH DIVIDENDS

Making small choices in your diet can have a big impact on your health, energy level and waistline. You don’t have to make dramatic changes in eating habits to eat better. Even small modifications in your daily diet can pay big health dividends. Think of foods in terms of ‘nutrients’ rather than ‘good’ or ‘bad.’

The following suggestions are from Glycemic Index Research out of the University of Sydney, Australia (reported, GI News April 2008):

• Aim to eat at least two servings of fruit and five servings of vegetables every day, preferably of three or more different colors. Fill half your dinner plate with veggies.
• If you are a big potato eater, consider replacing half the potato with cannellini beans.
• Choose a low GI bread. Look for a really grainy bread, true sourdough bread or a soy and linseed bread.
• Replace high GI breakfast flakes (real glucose gushers) with low GI alternatives like natural muesli, traditional porridge oats or one of the lower GI processed breakfast cereals.
• Look for lower GI rices such as basmati, Doongara Clever Rice or Moolgiri medium grain rice and choose less processed foods or low GI whole grains such as traditional rolled or steel-cut oats, or quinoa for porridge or pearl barley, buckwheat, bulgur, whole kernel rye, or whole wheat kernels.
• Eat legumes (beans, chickpeas and lentils) often – home cooked or canned.
• Include at least one low GI carb with every meal. You’ll find them in four of the food groups: fruit and vegetables; bread and cereals; legumes; low fat dairy or soy alternatives.
• Choose low GI snacks – fresh fruit, a dried fruit and nut mix, low fat milk or yogurt.
• Vinegar and lemon or lime juices slow stomach emptying and lower your blood glucose response to the carbohydrate with which they are eaten. Get the salad habit and toss it in a vinaigrette dressing.
• Limit refined flour products – cookies, cakes, pastries, pies, crackers, biscuits irrespective of their fat and sugar content.

Two extra tips to reduce blood glucose spikes:

Incorporate a lean protein source with every meal – lean meat, skinless chicken, eggs, fish or seafood, or low fat dairy, legumes or tofu if you are vegetarian.

Remember portion caution with carb-rich foods such as pasta, noodles and low GI rices. It’s all too easy to over-eat them. While they may be low GI choices themselves, eating lots of them will have a marked effect on your blood glucose.

Low Glycemic Index (GI) and Low Glycemic Load (GL) foods have been proven in studies to be beneficial: dieting; weight loss; obesity; diabetes; balancing blood sugar; sustained energy; sport nutrition; mental performance; acne; eye health; macular degeneration; heart disease and forms of cancer. See also Low GI Diet, Low GI Recipes, Low GI Food, Low GI Eating.

Copyright 2008, Saul Katz

LOW GI - THE EXORCISM OF "DEMON CARBS"

The March 2008 edition of “O” Magazine features an article penned by Peter Smith who characterizes “demon” carbs as those grains that are over processed and nutritionally denuded, delivering a plateful of “empty calories”.  He says that over the past decade “carbohydrates have been bullied, buffeted, scorned, insulted and occasionally expelled from our daily diets.” His premise is that not all carbs are evil, but we need to differentiate the “good carbs” from the demon “bad energy” carbs.  He distinguishes the quality of carbohydrates based on how fast they are digested and impact blood sugar, the lower and slower the better.

Peter characterizes whole grains as good carbs, because they “metabolize in your body evenly, in slow beats. You feel full longer, which means no more aerial blood sugar spikes.”  In contrast, he says white rice or elbow macaroni “makes your blood sugar skyrocket, then plummet, leaving you feeling weirdly tingly, wiped out, and desperately in need of another helping of demon carbs. Along the way, your heart and waistline are almost guaranteed to suffer.”

In order to tantalize our sweet tooth and create soft textured pastries and other baked goods, Peter writes “the humble grains are husked, chopped, pulverized, polished, seared beyond recognition, the result being that they become nutritionally denuded, ransacked of B vitamins, fiber, and protein.” He says, therefore all carbs aren’t evil, rather the kind of carb (whole or processed) you put in your mouth determines whether it becomes fuel or fat in your body.

The Glycemic Index is needed to extend the observations made by Mr. Smith regarding grains to other foods and eating occasions throughout the day, because many complex carbs can elevate blood sugar faster than simple carbs, depending on how they are prepared. The Glycemic Index is the new characterization of carbohydrates, beyond the notion of simple or complex, because it is based on an actual physiological measurement of how a particular food (individual or mixed) impacts blood sugar.

Dietary guidelines recommend that between 45-65 % of our daily diet should be comprised of carbohydrates and our hectic and fast-paced lifestyle promotes the use of convenient mixed foods that combine a variety of carbohydrates, fats and protein. Not all processed foods are bad for you or are high GI.  The Glycemic Index is an invaluable tool which can test an individual mixed food product or snack. If it is impractical for you to carry a bag of oats, consider a nutritionally balanced nutrition bar that has been clinically validated with a very low GI (even though it may contain processed grains). Countries such as Australia have a GI food labeling program to encourage companies to develop and rank the GI of their products, so that consumers can make healthier choices.

It is good to see “O” Magazine educate consumers that not all carbs are evil and that we should exorcise the demon carbs out of our diet. I have been anxiously waiting for Oprah to get behind the Glycemic Index.  Oprah would be an excellent advocate for Low GI because of her personal struggle with weight loss and her genuine compassion for people.  She has a strong desire to cut through the “noise” and find sensible solutions for her audience to benefit from. Neither is Oprah shy to take on the big issues, particularly as they affect children.  It is projected that 1 in 3 children born in the year 2000 will develop diabetes in their lifetime.

Low GI is evolutionary and transformational.  I am hopeful that Oprah and other consumer advocates will become strong proponents of the Glycemic Index as both an instrument and approach to address the interlinked epidemics that comprise Diabesity and to help accelerate the shift to a more healthful Low Glycemic Lifestyle.

Low Glycemic Index (GI) and Low Glycemic Load (GL) foods have been proven in studies to be beneficial: dieting; weight loss; obesity; diabetes; balancing blood sugar; sustained energy; sport nutrition; mental performance; acne; eye health; macular degeneration; heart disease and forms of cancer. See also Low GI Diet, Low GI Recipes, Low GI Food, Low GI Eating.

Copyright 2008, Saul Katz

THE GLYCEMIC INDEX - WHAT ALL DIETS HAVE IN COMMON

To lose weight and keep it off you need to adopt a sensible and healthy approach to weight loss that is sustainable for life. Highly restrictive diets (i.e. low fat, low carb, low calorie) are largely ineffective in the long term as they work against the body’s survival program, and often result in rebound weight gain and yo-yo dieting, notwithstanding the best intentions. In fact, for many people it is about one failed diet after another.

Let’s have a look at how the Glycemic Index (GI) works with the body to achieve effortless weight loss by regulating blood sugar levels. The Glycemic Index (GI) is a scientific measurement that ranks how fast a particular carbohydrate containing food elevates blood sugar, on a scale where a reference food (glucose) is fixed at 100. The key to sustainable weight loss is proper carb selection, NOT reduction or elimination as promoted by popular low-carb diets.

The key is in learning which carbohydrates are low GI, what makes them so, and how they impact your ability to lose weight. Carbs should optimally comprise 45-65% of the calories in your diet. They are your body’s preferred source of energy and provide ingredients vital to health such as fiber, antioxidants and other nutrients. Just as modern science showed us that not all fats are evil, we are now learning that not all carbs are created equal.

The fat promoting carbs (high GI carbs) are digested rapidly, elevating blood sugar and insulin levels. Insulin is a powerful hormone that shuttles sugar into the cells of the body for energy, and helps convert and store surplus sugar as fat, as an energy storehouse, for later use. High GI diets are primarily responsible for that mid-afternoon blood sugar (energy) crash which sends you reaching for more high GI carbs to lift you back up, taxing your body’s insulin-regulating response and sending you into a blood sugar roller coaster.

To avoid this from happening, you need to choose low GI carbs that are digested and metabolized more slowly, allowing for a gradual “time-release” of sugar and insulin into the blood stream – so your body is more likely to use the sugar for energy at that time, instead of converting it into fat. In addition to preventing fat storage, low GI snacks such as SoLo Gi™ Low Glycemic Nutrition Bars, are ideal for weight loss because they also prevent the spike, crash and crave cycle, provide sustained energy, and keep you feeling satisfied so you can get to your next meal on fewer calories. It is my goal is to educate you on the key elements of the Glycemic Index in relation to weight loss and how low GI carbs can help to facilitate this process.

As the GI is something to be adopted for long term health, let’s first focus on making some simple yet important modifications in your diet so you can get started today. Even these small changes will result in improved energy levels, better concentration and the shedding of pounds. Try, in general to cut back on products made from refined grains – white bread, bagels, crackers, as well as baked potatoes and white rice. These foods raise blood sugar faster table sugar. Instead, replace them with beans, vegetables, fruits, whole grains, and when on-the-go clinically-validated snacks such as SoLo Gi™ Low Glycemic Nutrition Bars.

To speed up fat loss, you need to slow down your blood sugar! Tomorrow, you will learn more about how blood sugar balance is intricately regulated by the hormones in your body and how this relates to the magic behind weight loss using the GI. Tip of the day: Remember that fiber is your friend. Fiber-containing foods (those recommended above) help to slow the digestion process (and the GI), promoting blood sugar balance. Additionally, fiber can help you to feel full for longer, so you’re less likely to get hunger pangs and reach for the cookie tin. Other benefits of fiber consumption include keeping your bowels healthy, helping to lower cholesterol levels, and promoting healthy gut bacteria. Low Glycemic Index (GI), low Glycemic Load (GL) foods have been proven in studies to be beneficial for: diet, weight loss, obesity/diabetic, blood sugar management, sports/sport nutrition, energy foods, mental performance, concentration, acne, eye health, macular degeneration, disease prevention: diabetes, heart disease and forms of cancer.