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Glycemic Index,a magic weight loss solution or a soap bubble ready to burst
Glycemic index ranks different carbohydrate foods depending on their potential to
raise blood glucose levels.
The ranking is on a scale from 0 to 100.Higher the Glycemic index, higher is the
particular carbohydrates ability to effect a spike(rise) in blood glucose levels.
Low-GI foods, by virtue of their slow digestion and absorption, produce gradual
rises in blood sugar and insulin levels, and have benefits for health.
Low GI diets have been shown to improve both glucose and lipid levels in people
with diabetes (type 1 and type 2).
This is as far as it goes about the use of glycemic index for weight loss.
Popular diet books like the south beach diet are founded on the premise that the
spike in blood glucose levels leads to more hunger and subsequent weight gain,
whereas the foods with low GI have a tendency to delay the haunger or lower appetite,
leading to weight loss, which is too simplistic, but ,not quite supported by scientific evidence.
Read this excerpt taken from WebMD:
Experts Take On the Glycemic Index
It sounds like a magic formula for dieters --but experts have long been saying there\\\'s
no such thing. \\\"If you don\\\'t have peaks and valleys in your glucose level then hunger
should be kept at bay,\\\" says Kathleen Zellman, RD, a spokesperson for the American
Dietetic Association (ADA). \\\"However, it\\\'s not that simple. It\\\'s also affected by meal size,
whether there\\\'s any fat in the meal, and overall health status.\\\"
\\\"Glycemic index looks at individual foods -- not how that food might interact with
another,\\\" says Connie Diekman, RD, an ADA spokesperson in St. Louis, Missouri.
\\\"If you eat a high glycemic index food with a protein, for example, it might be absorbed
more slowly. ... That\\\'s the hang-up with glycemic index. Very few people will sit down
and eat one high glycemic index food and then another. It\\\'s meals that we eat.\\\"
Michael Jensen, MD, an endocrinologist at the Mayo Clinic in Rochester,
Minn., says it\\\'s never been proven that high insulin levels -- which result when a high
glycemic index food is eaten -- mean increased hunger. \\\"When [you] work with patients
who get real hungry between meals, you have to try a couple of different things. I\\\'m not
sure if it\\\'s glycemic index, the bulk of food, the content of food that gives [the sense of fullness] ...
I also have them consider adding protein and modest amounts of fat to decrease overeating
between meals.\\\"
All the researchers are unanimous in that, it\\\'s the fiber content of the diet that is more
important for controlling diabetes and weight gain than the Glycemic Index.Read the
exerpts of a new research document from WebMD,....
New research shows that when it comes to type 2 diabetes, not all carbohydrates are
created equal. Tufts University researchers report that eating whole-grain foods,
especially fiber-rich cereals, appears to improve insulin sensitivity and lower the risk
of the metabolic syndrome.
Whole-grain foods have already been found to help protect against heart disease and certain
cancers, and the newly published study is one of several that indicates there is a protective
role for whole grains against a constellation of major risk factors that lead to metabolic
syndrome -- a risk factor for cardiovascular disease and the development of type 2 diabetes.
\\\"Unless you\\\'re a diabetic, glycemic index may not be all that important,\\\" says Jack
Alhadeff, PhD, professor of biochemistry at Lehigh University in Bethlehem, Pa. , who adds
that since most of us eat a variety of foods in a meal,
the accuracy of the index can be questionable.
But what about the notion that glucose from high-index foods is more
likely to be stored as fat?
\\\"The scientific literature is very clear that eating carbohydrates that are embedded in
plant cellulose -- complex carbohydrates -- is always better,\\\" says Nagi Kumar, PhD,
director of clinical nutrition at the Moffitt Cancer Center and professor of human nutrition
at the University of South Florida in Tampa. \\\"But the reasons it is better are not because
it somehow lessens or alters fat storage.\\\"
All this leads one to conclude that the importance of fiber is far more that Glycemic index
for dieters. The weight loss programs like many low carb diets and the popular south beach
diet are only trying to exploit the limited scientific data on Glycemic Index to sell their diet wares.
A diet rich in fibre has many advantages like:
Fiber can help you avoid overeating. It has been found that fiber can bind with cholesterol in
the digestive tract, thus lowering blood cholesterol.
Another important point about fiber-rich foods is that they tend to be loaded with
phytochemicals that appear to have anticancer functions,along with these benefits
and its role in weight maintenance, fiber helps prevent the following:
Constipation Hemorrhoids Appendicitis Diverticulosis -- an intestinal disease where pockets,
which can become infected, develop in the intestinal lining.
A diet program which recommends fiber rich foods and is loaded with healthy and natural
weight loss alternatives to the foods recommended by the fad diets is the only alternative
to safe and sure weight loss.
You can get more cutting edge fat burning secrets in my Free 5day email ecourse by
subscribing to my newsletter at: www.eweightlosstips.com
About the author:
Rajesh Shetty
Expert in weight loss principles of Ayurveda Medical Science
and Author of the Best selling book,
\\\"Proven weight loss secrets revealed\\\".
http://www.eweightlosstips.com/eweightlossltr.htm
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