So let's talk facts here...
Have any of you heard statements like these before..."Carbohydrates make you fat" or "Americans are getting fatter despite lower fat intakes"?
If you have been reading my blog for a while, you should know that it is NOT carbohydrates that make people fat...nor is it fat...or protein. It is the creation of an excess amount of calories that make people fat.
So here are some 'fat facts' that really shouldn't surprise you...
A nutritional study was conducted in America which revealed and cataloged U.S. nutritional patterns between 1988-1991...the Third National Health and Nutrition Examination Survey (NHANES III). NHANES III showed that while fat intake had decreased slightly among American diets (34% from 36%), data also showed increases in total energy intake. Now this wouldn't be so bad if there was a corresponding increase in caloric expenditure through regular exercise huh? Data published in 1996 however, showed that 60 percent of American adults are not regularly active, and that 25% participate in no physical activity whatsoever!
How many of you have heard about the Glycemic Index? Can you explain what the GI is? The GI is the rate at which ingested CHO raises blood sugar levels and affects insulin release within the body. The GI scale is 0-100. Foods that are lower on the GI are considered to be 'good' sources of complex carbohydrate, while high GI foods are considered to be simple carbohydrates, often void of fiber and overall nutritional value. While the GI has proved to be a useful tool in determining the quality of CHO, it can also be used improperly to simply categorize foods as 'good' or 'bad'. It is important to remember that weight gain (or loss) is related to total energy intake, not the source of the food eaten. Therefore, those using the GI as a 'measuring stick' for CHO quality should be aware the GI of a given CHO can be altered by a number of factors. One of these factors is the combination of other foods. Let's face it...our plate is typically not comprised of just CHO right? Every other 'food' on your plate plays a role in the overall GI value of a particular food. For example...if you were to ingest both a simple CHO and a complex CHO (low and high GI) the overall GI value of the two foods is the 'load' that your body truly sees. This is why there are truly no good or bad carbohydrates...just good or bad combinations...does that make sense?
Another factor that can alter the GI of a given food is timing...yep timing. When you eat, and how often you eat is very important in the role of nutrient utilization vs. nutrient storage i.e. fat storage. A great deal of research has been performed on the subject of nutrient timing...specifically the timing of carbohydrate ingestion. One of the leaders in this area of research is Dr. John Berardi, Chief Science Officer of Precision Nutrition. Dr. Berardi has a PhD in Nutrient Biochemistry...so he's kinda smart when it comes to nutrition...and the subsequent manipulation of nutrients for human performance. In my next post, I'll do my best to share some of his thoughts and research about timing carbohydrate intake for both performance and weight modification.
Thanks for reading!
Don't want to lose sight of the fact that the more foods we eat higher on the glycemic index the more insulin we flood our bodies with. Once your body can no longer douse the flames of sugar inflamation with your insulin supply... diabetes. Some of us do our best to follow the low end of the glycemic index for health reasons. Total calories do count - I've learned that this past year (thanks to you) but I'm hoping you are about to blend the right kind of calories with the amount of calories in your future posts. I shall stay tuned.
ReplyDeleteIntersting point...
ReplyDeleteInsulin is not commonly thought of as an anti-inflammatory (although there is some literature about it's anti-inflammatory potential in myocardial infarction). Insulin serves as the 'key' to 'unlock' the cells, allowing for the uptake of glucose from the bloodstream into the cells. Yes, GI rating of foods is very important for people with health issues such as Adult Onset Diabetes Mellitus, aka Type II Diabetes. But even in those with diabetes, it is the GI 'mean' that is the issue...which is what I was referring to as 'total load'. Remember, a variety of factors can change the GI of a particular food, such as the GI of other carbs consumed within the same meal, protein content, etc. But yes, you are right. Those with health issues should place a greater emphasis on the GI than those without. It is also important to keep in mind that other factors contribute to the development of Type II diabetes such as good/bad fat ratios, alcohol consumption, smoking, etc. Individuals who consume a healthy diet (high in fiber, high polyunsaturated fat to saturated fat ratio, non-smoking, moderate alcohol consumption)are 82% less likely to develop adult onset diatbetes.
And yes...I will soon be getting into the details of what kind of calories and how many.
If there are any diabetics out there reading my blog...please add some information to this comment thread. While I am fairly well educated about the various forms of Diabetes, I am by no means an expert. So please feel free to share your first-hand knowledge of this disease.
ReplyDeleteThanks!
So diabetics commonly have to take insulin since their bodies no longer produces it. One of the ways to reduce the likelihood of getting to that state is less sugar. Perhaps what we need to remember is that we are consuming far more sugar in this last century and the one present that we used to as a species. I think that's the thing about sugar to remember. Not that you can't have any but that with all of the processed foods, we really are consuming quite a bit. I know you have followers that are on ahem, some kooky diets and you are trying to balance everyone with some reasonable changes that they can do for life. I'm in total agreement with that. I just want to weigh in with the fact that the american diet of sugar ... probably not so good.
ReplyDeleteThanks Teresa! I'm going to add just a little more to that. I agree that our American sugar diet is not good...not at all. And yes, there are probably some people who are reading this that are on 'kooky' diets. Me, not being a nutritionist or registered dietitian, can only try to inform people of evidence-based nutrition facts...so that they can then make an informed decision.
ReplyDeleteA little more about diabetics. Not all diabetics have stopped producing insulin...in fact, most adult onset (type 2) diabetics still produce plenty of insulin. The problem is that their cells become insulin resistant. Sort of like pissing off your spouse, and finding that your key doesnt fit the lock anymore. Not that anything like that has ever happened to me! But that's what happens more often than not in Type 2 diabetes. When this happens, the pancreas still produces insulin...in great amounts due to the rising blood glucose levels. If the resistance is not taken care of through meds (usually metformin, glucophage, etc) the pancreas will stay in a hyperproductive state, and ultimately burn out. It is at this time when insulin production ceases.
Type 1 diatbetes...often referred to as juvenile diabetes because many kids are born with it, or develop it at a very young age...is the result of an auto-immune process that destroys insulin producing beta-cells within the pancreas. These are the individuals whose lives depend on injections of insulin to prevent blood glucose levels from rising, leading to DKA (diabetic keto-acidosis).
So I took a shower and pondered for a minute this subject and well I'm back with one more thing to say and then I will absolutely stop beating this dead horse. The documentary Food Inc. was profoundly moving to me and I would like to share this one thought from it... eat your junk food - as long as you make it yourself. You want chocolate cake? Get out your flour, sugar, butter, cocoa... no box, no mix, just you. Old school it. Pie is made by pealing a dozen apples yourself, no can of fruit filling surprise. You want french fries? Well you get it. John? Thoughts?
ReplyDeleteThat was a great movie! Yes...profoundly moving! And yes...I agree. There is junk food, and then there is JUNK food...full of all kinds of crap like preservatives, and hundreds of empty calories. Should you eat the healthier junk food on a regular basis? NO...but like I always say "everything in moderation!"
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