Saul Katz: Low Glycemic for Life!

HIGH-GI DIETS LINKED TO DIABETES, HEART DISEASE AND CANCER

A major international study has conclusively established that eating high GI foods such as white bread and breakfast cereals (foods that are quickly converted by the body into blood sugar) leads to a higher risk of type 2 diabetes, heart disease, gall stones and some cancers.

In the world’s first study of its kind, researchers at the University of Sydney analyzed the diets of nearly two million healthy individuals worldwide in a comprehensive analysis of 37 key studies.

Alan Barclay PhD, dietitian and study author stated that because GI ranks carbohydrates according to their effect on blood glucose levels, he was not surprised to a find a link between a high GI diet and diabetes. But he was surprised by the strong relationship between high GI and other diseases.

"If you have constantly high blood glucose and insulin levels due to a high-GI diet, you may literally wear out your pancreas over time," he said. "Eventually it may lead to type 2 diabetes.” Barclay also observed that there is good evidence from studies that high-GI diets are linked to cancer as well, because constant spikes in blood glucose, that cause the body to release more insulin, also increase a related substance called insulin-like growth factor one, or IGF-1.  He said, "Both these hormones increase cell growth and decrease cell death, and have been shown to increase the risk of developing cancer."

Mr. Barclay said other research suggested that a high-GI diet tended to reduce HDL or "good" cholesterol, while raising triglycerides which were bad for cardiovascular health. People with low HDL and high triglycerides were more prone to gall stones.  According to Barclay, “The key message from this study is that the GI of your diet is a powerful predictor of disease risk.”

Until now, detractors of GI have pointed to a lack of long term and broad based low GI population studies which created confusion and controversy over the use of GI for disease risk reduction. This pivotal study now arms health professionals with the broad based statistical evidence they require to confidently recommend GI-based dietary modifications for individuals with a familial predisposition to these disease states. The study, reported in the latest edition of the American Journal of Clinical Nutrition, adds to the growing body of condition-specific studies which evidence that a low GI diet is also beneficial for insulin resistance, macular degeneration, acne, mental acuity, sustained energy and weight management.

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

"STIMULANTS" - TOO MUCH OF A GOOD THING?

Most of you are aware of the ever-increasing problem with obesity and diabetes in our society today. Many believe the problem stems from the fast pace lifestyles we live, where each family member is involved in several different activities; long work hours, full or part-time studies, group activities, physical aspirations, not to mention the daily fixation with the internet, computer, video gaming and television. As a result, people are tired and stressed out, which causes them to continually reach for something sugary and high GI to pick them up and keep them going. The consequence is a severe decline in the quality of the American diet due to the availability of convenient, high GI, highly refined and processed food.

Refined foods and high GI carbs are not the only culprits acting as "stimulants" in the American diet. Caffeine-loaded beverages such as coffee, tea and colas are quickly becoming the "drug" of choice as they promote the brain’s feel-good chemicals and make you feel better, with more energy and alertness. Who wouldn’t want to feel this way, right? Well, the problem with this is what happens in your body afterwards. Stimulants have the same effect as when you are experiencing extreme stress, where your body releases hormones, including dopamine and adrenaline. These hormones breakdown stores of glucose and raise your blood sugar levels, tapping into your energy reserves to provide instant fuel to the "apparent danger". As stimulants are addictive, consumption of these substances will likely increase, causing blood sugar imbalances as a result. Continued over a long period of time, the problem can lead to decreased insulin sensitivity, leading to weight gain and a host of other problems such as obesity, insulin resistance, pre-diabetes, and eventually type 2 diabetes.

To compound the stimulant problem, coffee baristas and retailers are looking to cash in on the exploding demand for caffeine-containing specialty beverages, where they are expanding their product lines and offerings. What seemed improbable 10 years ago is coming to fruition with McDonald’s taking on Starbucks by offering specialty coffee drinks and bottled beverages. Reported in the Wall Street Journal Jan 8, 2008 the story describes that, starting this year, the company’s nearly 14,000 U.S. locations will install coffee bars with "baristas" serving cappuccinos, lattes, mochas and the Frappe, similar to Starbucks’ ice-blended Frappuccino. The jury is still out on whether McDonald’s venture will be successful, but we have to ask the question: "Is this too much of a good thing for consumers?"

You may feel that you cannot live without your morning cup of "Joe" or the mid-afternoon sweet treat to get you through the rest of the day. I am here to tell you that reducing the "stimulants" in your diet will allow you to get your blood sugar back into balance. It may be difficult at first, but you will find that with time you will experience more energy and increased weight loss as a result. What do you have to lose, literally? Start today by making small (but important) changes contributing to your new low GI lifestyle!

Tip of the Day: To avoid having withdrawal symptoms, reduce refined carbs and caffeine-containing beverages slowly. At the same time, remember that this is not a recommendation for total elimination, but for reasonable consumption. A low GI lifestyle is about balance and sustainability (something to be adopted for life), so small amounts of caffeine and sweet treats are acceptable within reason.

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.

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.