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Weight Loss Information from experts |
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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 Rajesh Shetty
MORE RESOURCES: Lakers' Luka Doncic weight loss lands him cover of Men's Health, and Mavericks fans are depressed Yahoo Sports Scientists Warn: Popular Weight Loss Drugs Like Ozempic Fail To Provide Key Long-Term Health Benefit SciTechDaily A woman lost half her body weight. 4 simple habits have kept her in shape for 3 years. Business Insider Country music star Zac Brown's weight-loss plan includes gaming, IV drips, and several foods he says he won't eat again Business Insider Luka Doncic's Team Reportedly Saw Path to Better Diet, Weight Loss Before Lakers Trade Bleacher Report Novo Nordisk shares fall 20% after company names new CEO and lowers its financial outlook - CBS News Lawmakers Press FDA to Target Knockoff Weight-Loss Drugs Bloomberg.com The Pink Salt Trick Recipe for Fast Weight Loss Trend in 2025: Why ProZenith Is the Science-Backed Alternative Yahoo Finance Not Losing Weight on Ozempic? Don’t Make These 6 Mistakes Everyday Health Experimental drug promotes weight loss by heating fat instead of suppressing appetite - News-Medical Personalized GLP-1 plans drive real weight loss, few side effects, and strong adherence to care Hims & Hers Newsroom ‘This Is Us’ star Chrissy Metz’s weight loss journey: These 2 rules helped the actress lose 100 pounds Times of India Top 8 Weight Loss Supplements for Women in 2024 On Pattison No drugs, no diets: how an influencer in China lost 60kg in 5 years South China Morning Post GLP-1 drugs for diabetes and weight loss may also help control asthma Medical News Today FTC Sends Refunds to Consumers Harmed by Weight-loss Supplement Marketer’s Deceptive Claims and Review Practices Federal Trade Commission (.gov) IN GOOD HEALTH: What Changes to FDA Approval for Compounded Weight Loss Medications Mean Tillamook County Pioneer Kendrick Perkins Picks Luka Doncic for 2025-26 MVP After Dramatic Weight Loss: “We Looking at Skinny Luka Times of India Pink Salt Trick Recipe to Weight Loss Trend 2025: An Analysis of Slumber Slim as a Science Informed Option GlobeNewswire Why the 6‑6‑6 walking routine is going viral and how it supports weight loss and mental health Times of India Breakthrough Patent: New Drug Combination Targets 890M Obesity Patients and Fatty Liver Disease Stock Titan Luka Doncic Discusses Motivation for Weight Loss During Interview at Yankees Game Sports Illustrated Weight-loss drugs too costly for Arizona Medicaid patients, until obesity leads to diabetes Tucson Sentinel Trajectory of the body weight after drug discontinuation in the treatment of anti-obesity medications BMC Medicine NPA warns of ‘spiralling demand’ for NHS weight-loss medications The Pharmaceutical Journal The 6-6-6 Walking TikTok Trend May Help With Weight Loss—But Only If You Do It This Way Women's Health Fitness trainer says she enjoyed basic meals yet lost 18 kilos: ‘I ate rice every day’ The Indian Express GLP1 weight loss injections may reduce asthma symptoms Medical Xpress Travis Kelce’s Body Transformation Gets Reaction From Kansas City Chiefs Coach Andy Reid - E! Online Grocery Stores In Denmark Face DKK 1bn Hit From Weight Loss Medications, Study Finds European Supermarket Magazine | ESM Magazine Cysteine restriction plays key role in weight loss National Institutes of Health (NIH) | (.gov) Adopting a healthy diet may have cardiometabolic benefits regardless of weight loss Harvard T.H. Chan School of Public Health Weight loss: Is diet or exercise more important? Medical News Today Novo Lifer Takes Job of Reviving Europe’s Weight-Loss Superstar Bloomberg Law News Rams Weapon Opens up About Weight Loss Athlon Sports Eli Lilly strikes again in weight-loss drugs fight Life Sciences Intellectual Property Review |
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