Saul Katz: Low Glycemic for Life!

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 MAY REDUCE RISK FOR CHILDREN DEVELOPING TYPE 2 DIABETES AND COGNITIVE IMPAIRMENT

Parents take heed!  A new study from Sweden offers more compelling reasons why it is important to engage your children in a low GI diet and lifestyle to stabilize blood sugar levels.

Controlling blood sugar early on may help cognitive function and prevent type 2 diabetes according to a Swedish study reported in the medical journal Diabetes Care.

Researchers in Sweden found that impaired cognitive function at age 11 may be associated with an increased risk of developing type 2 diabetes later in life. Scientists already knew that type 2 diabetes is associated with decreased cognitive function in adults, particularly among elderly people. But what comes first, diabetes or impaired cognitive ability and what is the cause?

A team of scientists led by Dr. Gunilla M. Olsson, of Uppsala University, Sweden, analyzed the general ability and reading comprehension at age 11 years of some 9000 members of a 1958 UK birth cohort in relation to a subsequent diagnosis of type 2 diabetes. The subjects who developed diabetes by age 42 had significantly lower assessment scores at age 11, the investigators found.

The results of this study give rise to several explanations. "It is possible that cognitive deficits present in childhood influence lifestyle factors that increase the risk of type 2 diabetes," according to Olsson.  Another possibility is that poorly controlled blood glucose levels "may influence both cognitive development and the risk of type 2 diabetes."

These finding reinforce what we already know as responsible parents - it is important to keep your child’s blood sugar in the normal range. This does not mean cutting out all foods that are high in sugar, carbohydrates or high GI fruit and vegetables.  A good rule of thumb is to offer your children, nutrient-dense foods that help to keep blood sugar levels stable and avoid carb-containing foods that are digested too quickly, spike blood sugar and deliver empty calories.

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

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

NUTS TO DIABETES – NEW STUDY SHOWS

I bet you didn’t know that the peanut (GI 14) is a legume not a nut, or that eating legumes can reduce your risk of developing diabetes by half. Whether you eat legumes as snacks or add them to meals, you reduce the overall GI of your diet because your body digests them slowly. This is primarily because their starch breaks down relatively slowly (or incompletely) during cooking and they contain tannins and enzyme inhibitors that also slow digestion.

In a recent study, researchers found that Chinese women who ate legumes reduced their risk of developing type 2 diabetes. Women with a high intake of legumes reduced their risk by 38%, while those with a high intake specifically of soybeans (GI 14) nearly halved their risk - reducing it by 47%. The study was conducted by researchers from Vanderbilt University Medical Centre and the Shanghai Cancer Institute (American Journal of Clinical Nutrition January 2008).

Evaluating dietary intakes, researchers followed 64,227 middle-aged Chinese women with no history of type 2 diabetes, cancer or cardiovascular disease at the beginning of the study. Other than soy milk, there was no relationship between diabetes risk and eating soy foods and soy protein such as tofu and tempeh.

Legumes, also known as pulses, are the edible seeds found inside the mature pods of leguminous plants such as beans, chickpeas, lentils and peanuts. Whether you buy legumes dried, or opt for canned convenience, you are choosing one of nature’s lowest GI foods. They are high in fibre and packed with nutrients, providing protein, carbohydrate, B vitamins, folate and minerals.

Our bodies are designed to optimally consume slow-release (low GI) sources of carbohydrate such as legumes which our ancestors gathered for their energy needs.  Adding or substituting legumes into your diet is an easy and simple way to manage your energy needs and reduce your risk of developing diabetes and heart disease.

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

SURVIVAL OF THE FATTEST!

Why are we getting fatter and fatter, as a society?  In Nature’s infinite wisdom, survival of the fittest may have been in fact survival of the fattest. No wonder we are in the midst of a growing obesity epidemic.

We are the product of our genetic inheritance.  The obesity epidemic is in large part driven by similar mechanisms that ensured the survival of our Paleolithic hunter-gatherer ancestors some 40,000 years ago. Those of us who are predisposed to fat storage and weight gain may possess a special gene that promotes cravings and fat storage. Selective breeding over the millennia ensured the survival of those individuals (2/3's of Americans) which carry that special frugal gene which helped our ancestors make it through periods of drought and food scarcity.

Today however, this same mechanism is compromising our health as food is in abundance year round - and we don’t burn many calories driving to the grocery store.  I remember my wife Genoa attending a speaking engagement I had in Seattle for Mannatech (a leading nutracetical company). She wasn’t feeling well until we go to the Mall, when she proclaimed “I FEEL ALIVE!” No wonder; what a great place to hunt and gather.    

This theory is supported by a new study that suggests genetic and heritability may account for 77% of obesity, while environmental factors make up less than 25% according. Researchers at the University College London (UCL) reported after studying 5,092 twin pairs of children, that although contemporary environments have made today’s children fatter than 20 years ago, the primary explanation for variations within the population, then and now, is genetic differences between individual children (American Journal of Clinical Nutrition, February 2008, Volume 87, No2).

Coomenting on the study, Dr. David Ludwig* of Harvard Medical School stated: “The bottom line is we can’t change our genes, but we can change our environment where we and our kids spend much of our time. ‘Protecting the home environment’ is in fact the primary parenting practice we recommend in our 9-week family weight loss program here at the Children’s Hospital Boston.”

Clearing your home of high GI snacks and replacing them with fresh fruit and vegetables is a good start on changing your home environment. If on-the-go garb and give your kids a nutritionally balanced Low GI nutrition bar.  Dr. Ludwig is lead investigator of a new study that uses SoLo Gi® Nutrition Bars in a Low GI diet to prevent maternal gestational diabetes and a disposition to infant obesity and diabetes early in life.

*David Ludwig, M.D., Ph.D. Endocrinologist at Harvard Medical School and Director of the Optimal Weight for Life Program, Children’s Hospital Boston. Author of Ending the Food Fight, Guide Your Child to a Healthy Weight in a Fast Food / Fake Food World (2007) “Dr. Ludwig pioneered the use of a Low Glycemic Diet in Combating Obesity.”

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

GOODBYE ACNE – HELLO GREAT SKIN AND WELLBEING

In my day, teenagers would try anything to get rid of acne.  New research shows a little information about eating low GI foods may go along way to improving the self esteem, health and performance of your teenager.

Now mom’s have a new and powerful tool to help influence their teenage children to eat well, especially since most teenagers run out of the house without eating properly.  A study conducted at Australia’s RMIT University* showed that a diet rich in low GI carbs and lean protein can improve acne by 50 per cent, in under three months.  The same diet can also help with insulin resistance, weight management, sustaining energy and overall well being.

The old adage "you are what you eat" not only applies to overall health and nutrition, but how your skin looks and feels as well.  As the largest organ in the body, our skin can benefit or suffer from foods that have an impact on our heart and other major organs.  Acne sufferers claim that certain foods worsen their symptoms, particularly chocolate, greasy foods, soft drinks, peanuts or foods high in fat.

Acne is formed when the oil gland produces extra oil.  At the same time, the gland becomes blocked due to cells lining the follicle duct expanding under the action of insulin related growth factors such as IGF-1.  This causes a build-up of oil within the gland which gets bigger.  As a result, bacteria grow within the gland eventually bursts causing inflammation and redness.

In the Australian study, 43 teenage boys between the ages of 15 and 25 with moderate to severe acne were assigned either to a low glycemci load (45% carbohydrate and 25% protein) diet including low GI carbs and lean protein, or the control diet with a moderate to high GI.

According to lead researcher Dr. Neil Mann, “This diet reined in the high insulin levels that could be responsible for acne. When you go through puberty you produce a lot of growth hormone that actually makes you temporarily insulin resistant. In conjunction with a high glycemic load diet, common in western societies, this causes chronically high insulin levels. With such high levels of insulin you're going to get blockages in the pores and extra oil building up under the skin. A diet high in processed foods pushes glucose and insulin levels higher, exacerbating the problem, but low GI foods do the opposite. Low GI carbohydrates and lean protein-rich foods help to reduce insulin levels that affect the hormones associated with acne.”

Good Food, Good Skin
Dermatology related nutrition research has reveled other nutritional factors that can help promote healthy and attractive skin. Speaking at the American Academy of Dermatology's Skin Academy (Academy), dermatologist Susan C. Taylor, MD, FAAD, offered the following tips:

1)  Drink plenty of water so the skin stays hydrated.

2)  Follow the recommendations of the U.S. Department of Agriculture's (USDA) Daily Food Guide, commonly referred to as the food pyramid. The foods recommended by the USDA as part of a healthy diet contain valuable vitamins and minerals that have proven health benefits for our bodies. These include: choosing and eating at least three ounces of low GI carbohydrates breads;  eating a wide variety of fruits and vegetables, including more dark green and orange vegetables; consuming calcium-rich foods, such as fat-free or low-fat milk and other dairy products; and opting for a variety of low-fat or lean meats, poultry and fish.

3) The appearance of your skin, hair and nails will benefit from consuming an adequate supply of certain vitamins: antioxidants in Vitamins C and E can protect the skin from sun damage and help reduce damage in skin cells caused by harmful free radicals which contribute to aging skin; Vitamin B (biotin) is responsible for forming the basis of skin, hair and nail cells; and Vitamin A, found in many fruits and vegetables maintains and repairs skin tissue.

4) A Swedish study showed that subjects with a higher intake of vegetables, olive oil, and monounsaturated fat and legumes, but a lower intake of milk/dairy products, butter, margarine and sugar products had less skin wrinkling in a sun-exposed site.

For more information on acne, eczema, psoriasis and rosacea, go to http://www.skincarephysicians.com/, a Web site developed by dermatologists that provides patients with up-to-date information on the treatment and management of disorders of the skin, hair and nails.

* The American Journal of Clinical Nutrition, Vol. 86, No. 1, 107-115, July 2007

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 MAY SAVE YOUR EYESIGHT – PREVENT AGE-RELATED MACULAR DEGENERATION

Age-related macular degeneration (AMD), the major cause of irreversible blindness may be prevented by eating a low GI diet, according to a USDA study conducted at the Human Nutrition Research Center on Aging at Tufts University in Boston.

This is a great way to prevent a problematic age related medical issue - macular degeneration, according to Allen Taylor, PhD, director of the Laboratory for Nutrition and Vision Research at the USDA HNRCA.

Men and women over 55 have an increased risk of early and late stage macular degeneration if they eat a diet full of high glycemic index foods. Taylor told Science Daily, "participants who consumed the most refined carbohydrates were 17 percent more likely to develop blinding Age related Macular Degeneration than the group that consumed the least. If you value your sight, this is an easy was to prevent losing it.”

Dietary information was obtained from 4099 participants aged 55-80 (56% women) in the Aged-Related Disease Study (AREDS).  The study, as reported in The American Journal of Clinical Nutrition, states that “AMD appears to share several carbohydrate-related mechanisms and risk factors with diabetes-related issues, including retinopathy and cardio-vascular disease (CVD).”

Taylor advocates starting now in order to keep your eyesight healthy. He projected that if eight percent of macular degeneration cases are prevented in the next five years, this could be equal to saving the sight of approximately 100,000 people.

This is a non-invasive, easy way to keep your sight well into retirement.  The list of reasons for eating a low GI diet, continue to mount. Eat Low GI for life, it could save your eyesight!

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

CARBOHYDRATE – NATURE’S MYSTERIES REVEALED

A headline on the cover of a women’s magazine caught my attention:

“Crave Carbs? Discover the “pure carb” strategy that kick-starts metabolism.”

The premise of the article is that a shortfall of serotonin, a powerful antidepressant neurotransmitter, triggers an avalanche of symptoms, including fatigue, blue moods, anxiety, carb cravings, hunger pangs and weight gain.

According to the article, studies at Portland’s Oregon Health & Science University suggest that the way to correct this biochemical imbalance is to succumb to your cravings. “When carbs flood the bloodstream, they signal brain cells to soak up the amino acid tryptophan, a key building block of serotonin,” according to Judith Wurtman, Ph.D., research scientist at the Massachusetts Institute of Technology (MIT) and coauthor of the Serotonin Power Diet (Rodale, 2006); “so giving in to carb cravings is actually the best remedy for a serotonin shortage.”

The recommendation resulting from these studies is to eat carb-only snacks between protein-rich meals, which according to Wurtman, enables carbs to shuttle tryptophan to the brain, allowing serotonin production to rise quickly. According to the article, the results were confirmed in studies that showed tryptophan levels rise by 88%, causing a significant increase in energy, alertness and mental clarity.  Plus three out of four women studied felt less stressed and dropped up to three pounds a week during the study.   

The human body is an intricate work of Nature that has evolved over the eons with survival mechanisms that dictate our actions, desires and cravings. We know that carbohydrates are Nature's preferred source of energy for humans; providing dietary fiber, nutrients, antioxidants and serotonin production, all integral to health and well being.

Carbohydrates are also fundamental to blood sugar control, which in turn is key to weight management, sustained energy and disease risk reduction. Choose quality low GI carbohydrates that support the body beyond conventional nutrition and work with Nature’s design to support optimal health and performance.   

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

HEALTHY BAKERY PROMOTES LOW GLYCEMIC VIRTUES OF WHOLE GRAIN

Kudos to innovative bakery COBS Bread for educating customers through their flyers regarding the virtues of Low GI foods.

I was delighted yesterday when my wife Genoa pointed out that the new flyer from our favorite bakery COBS Bread was all about the virtues of Low GI. All of COBS Bread products are natural, healthy and delicious. Finally, I thought, the benefits of eating Low GI are getting out to the public by health conscious purveyors of quality food products.

It was exciting to see this fine bakery educating its clients about the Glycemic Index, and the benefits of eating foods that are low glycemic (low GI), excerpts are included below from COBS Bread store flyer.

COBS Bread flyer: "Low GI breads help you to manage your hunger throughout the day. Breads with a low glycemic index (GI) take longer for the body to digest. They satisfy your hunger for longer and provide a more sustained source of energy."

According to their web site, COBS Bread started in Vancouver, BC, Canada and is part of the world’s most successful franchise bakery network - Bakers Delight with more than 700 bakeries across Australia, New Zealand; and in Canada and the United States where the company trades as COBS Bread. The entire network employs over 15,000 people, serving 2.5 million customers each week. COBS Bread is a community-based bakery that even gets involved to help schools raise funds through their nifty "Dough Raiser Program" using their COBS Dough® card.

COBS Bread flyer continued: "Low GI foods are essential to a healthy eating plan because they reduce the need for snacking throughout the day. They also help to make your diet more satisfying and filling without eating more kilojoules. Low GI foods are especially good for people wanting to lose weight, control heart disease and boost energy levels. They promote wellbeing and keep the body in good shape."

A second COBS flyer reads: "Canadian Food Guide to Healthy Eating recommends eating a high carbohydrate rich diet with 50% of each day’s calories coming from carbohydrates. However, not all carbohydrates are the same. When you eat food that contains carbohydrates, the sugar from the food breaks down during digestion and gives you energy…foods with a Low GI take longer for the body to digest resulting in a gradual rise in blood glucose levels."

Are we limited to eating whole grains in their natural state to achieve the benefits of Low GI eating?

The answer is no. It is true that our bodies are not suited to the modern diet of refined carbohydrates, but rather to that of our Paleolithic hunter/gatherer ancestors. According to Dr. David Jenkins, inventor of the Glycemic Index, refined carbohydrates are digested within two (2) feet of the small intestine, instead of the twenty two (22) feet that nature provided to digest unrefined carbohydrates in their natural state. However, given our active lifestyle and preference for refined convenient snacks, it is not practical for humans to walk around feeding on a bag of oats, as horses might do. The Glycemic Index is not only a scientific measurement that ranks the blood sugar impact of carbohydrate containing foods, but it can also help innovative food developers formulate products using quality refined carbohydrates that mimic the slow digestive process of whole grains, resulting in a minimal impact on blood sugar, similar to carbohydrates in their natural state.

Look for foods and snacks that promote Low Glycemic (GI) nutrition, but verify that their food products are clinically validated Low GI (below 55) by a reputable independent laboratory.

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

Copyright 2008, Saul Katz