The Skinny Kid

When a recent study showed no special weight loss benefit from low-glycemic diets relative to other diets, I said:

I’ve always been a believer in the “weight gain/loss = calories in - calories out” theory. Still, the concept of glycemic load has some intuitive appeal. For example, given the link between obesity and diabetes, and the need to control sugar absorption in the latter case, perhaps overweight people should pay attention to glycemic index even if they aren’t trying to lose weight.

As it turns out, not only was I on the right track with that question but other researchers were in the process of answering it.

Insidermedicine Video News : Low Glycemic Diet Lowers Cholesterol, Good for Weight Loss

Dieters who select a low-glycemic load diet my have more success at losing weight, than those following a low carbohydrate or low fat diet, say researchers in a report published in the Journal of the American Medical Association.Three popular diets have recently received much attention – low fat, low carbohydrate, and low glycemic load. However, there is still no consensus on which diet yields the best results. Glycemic load refers to the increase in blood sugar that occurs following the consumption of a carbohydrate. Foods low on the glycemic index, such as certain fruits, nuts, and vegetables, release glucose gradually into the blood stream. Foods high on the glycemic index, such as breads and pasta, provoke an immediate response in the blood sugar levels and tend to result in increased hunger and overeating.

For people with tendency for high insulin levels 30 minutes after eating, the low-glycemic diet produced a five times greater decrease in weight than the low-fat diet at 18 months. The low-glycemic diet was also more effective in reducing body fat and improving cholesterol and trigyceride levels, while the low-fat diet improved low-density lipoprotein, or “bad” cholesterol.

Differences in insulin secretion among individuals may help predict the success of weight loss programs, and reducing glycemic load may be especially important for those who secrete insulin at a higher level.

Makes sense to me.

Glycemic load doesn’t affect weight loss - Breaking News - World - Breaking News

When it comes to losing weight, the number of calories you eat, rather than the type of carbohydrates, may be what matters most, according to a new study.The findings, published in the American Journal of Clinical Nutrition, suggest that diets low in “glycemic load” are no better at taking the pounds off than more traditional - and more carbohydrate-friendly - approaches to calorie-cutting.

I’ve always been a believer in the “weight gain/loss = calories in - calories out” theory.  Still, the concept of glycemic load has some intuitive appeal. For example, given the link between obesity and diabetes, and the need to control sugar absorption in the latter case, perhaps overweight people should pay attention to glycemic index even if they aren’t trying to lose weight.

Good Carbs, Bad Carbs » iFitandHealthy.com

It is a good idea to cut back on foods that are high on the glycemic index since they cause fat-storing spikes in blood sugar.But there are a few tricks that you can try so you won’t have to stop eating your favorites. For starters, pair high-GI foods with low-GI fare like eggs, cheese, poultry, fish or lean beef.

The protein in these foods slows the gut’s absorption of sugars, cutting the GI of high-carb foods by 33 percent or more. For example, when a baked potato is topped with cheese, its GI drops from 93 to 39.

You can also enjoy a small side of veggies drizzled with 4 tsp. apple cider vinegar. This may slows starch absorption. With a more stabilized blood sugar level, it’ll be easier to achieve a slimmer physique you’re after. [source: Ann Louise Gittleman, Ph.D.]

And you wonder why a “balanced diet” is so important.