Massachusetts researchers found that the type of carbohydrate and not the amount consumed is linked to obesity. The year-long study found that participants who ate more refined carbohydrates (white flour products, white sugar, and starchy vegetables such as white potatoes) were significantly heavier than those participants who consumed low-glycemic foods such as whole grains, fruits, and non-starchy vegetables.
Glycemic Index or GI is the measure of the rate carbohydrates in food are digested before appearing in the blood as glucose or blood sugar. Glycemic load or GL refers to a measurement of carbohydrates in a meal. In practice, each measurement is used to describe the quantity and quality of carbohydrates in a diet or particular meal.
There are tremendous benefits to consistently selecting the right kinds of carbs. Here are a few: 1) You will burn more body fat, 2) You will enjoy higher energy levels, 3) You will be able to eliminate cravings and binges, and 4) You will be able to either reduce or eliminate the risk of diabetes.
Low-glycemic carbohydrates do not result in as rapid an increase in blood sugar levels. This is critically important to anyone trying to lose weight. Why? Because when you consume certain carbohydrate foods, there is a spike in blood sugar levels in response to the resulting elevated glucose present in the bloodstream. Due to these high glucose levels, the pancreas releases insulin, a hormone responsible for bringing the glucose levels down to a stable level. Again, it is secreted by the pancreas in response to elevated blood sugar (glucose).
The high blood sugar alerts the pancreas of the excess glucose and releases the hormone messenger, insulin, which lowers the high blood sugar by shifting the metabolism into fat storage mode. Insulin turns the extra glucose into glycogen and removes it from the blood and stores it in the liver and muscles. But, the excess sugar that can't be stored will be converted to new fat and stored in adipose tissue (buttocks, hips, and back). Insulin is crucial to life in proper amounts, but can be very bad in excessive amounts.
The problem is that three in four U.S. adults produce too much of this hormone, insulin, simply because they eat diets too high in carbohydrates. Insulin's major role is to keep blood sugar within a fairly narrow range.
Through the day however, blood sugar rises and falls. When it does, the system is thrust into motion to return it to this stable range. It is helpful to think of insulin as a kind of chemical messenger able to "talk" with various tissues in the body that have built-in receptors on their surfaces. These receptors are present on the surfaces of the following types of cells: liver, fat cells, muscles, as well as the kidneys. Additionally, these receptors are present in the centers of the brain that control appetite. As a consequence, insulin commands the body to save food energy stored in fat cells for a time when there may not be food available.
This is one of those great features of evolutionary biology that served humans well when some where living in caves, but in the modern world, it is not such a great adaptation for the over 300 million who struggle with overweight and obesity today.
When we overindulge in high glycemic carbohydrates, the hormone insulin converts the extra glucose present in the blood into blood fat or triglycerides. These are in turn are stored in the fat cells. When this occurs, the body experiences a dramatic drop in glucose levels known as hypoglycemia. This hypoglycemia results in the release of another hormone, cortisol. Cortisol is believed to increase fat storage, cause the breakdown of lean muscle, and even may kill brain cells.
There has been recent research that suggests a sudden rise in blood sugar associated with a high glycemic load may increase free radical production and risk of cell damage. We know of a relationship between increased free radical production and accelerated aging, heart disease, and type 2 diabetes. Researchers have concluded that long-term consumption of high-GI foods may lead to high-oxidative stress. A lower-glycemic index diet, "not" a low carbohydrate diet, appears to be beneficial in both weight loss and oxidative stress.
If you can control your blood sugar, you can also transform your body into a fat-burning machine from a fat-storing machine. There are two practical steps you may want to take immediately: First, I begin on a transition away from refined carbohydrates and 'white' products toward whole grains. Secondly, get into the habit of combining whole grains (not carbs) with essential oils or fats or a protein source in meals.
When carbs and proteins are eaten in the same meal, another hormone, Glucagon, is produced. Glucagon, like insulin, is produced to maintain stable blood sugar levels. However, an even more important role for Glucagon is to burn stored fat.
Pay attention to the kinds of carbs you eat. I suggest you simply limit any foods with added sugar (soda, candy, bread, beer, yogurt, ketchup). The best ones are those with a low-glycemic load. In other words, the ones that are digested more slowly and therefore result in a more stable appetite.
Finally, a lower-glycemic index diet, "not" a low carbohydrate diet, appears to be beneficial in both weight loss and oxidative stress. Make the shift from traditional carbs to whole grains and watch your weight come down and your health go up.
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