Recent increases in the consumption of processed, high-glycemic-load carbohydrates produce hormonal changes that promote calorie deposition in adipose tissue, exacerbate hunger, and lower energy expenditure.<\/p>\n
Meta-analyses of behavioral trials report greater weight loss with reduced-glycemic load vs low-fat diets. Beyond the type and amount of carbohydrate consumed, there is a conceptual framework for understanding how many dietary and nondietary exposures might alter hormones, metabolism, and adipocyte biology in ways that could predispose to obesity. <\/strong>Pending definitive studies, the principles of a low-glycemic load diet offer a practical alternative to the conventional focus on dietary fat and calorie restriction.<\/p>\n For decades, consideration of \u201cenergy balance\u201d has informed efforts to prevent and treat obesity in the clinic and public health arena. Indeed, a recent scientific statement from the Endocrine Society concludes that \u201cthe answer to the question, \u2018Is a calorie a calorie?\u2019 is \u2018yes.\u2019\u201d In otherwords, diets high in added sugar or other processed carbohydrates should have no special adverse effects on metabolism or body composition, after considering total calorie consumption.<\/strong> However, rates of obesity remain intractably high despite intensive focusonreducing calorie intake (eat less)andincreasing calorie expenditure(move more), with major implications to well-being, life-expectancy, and health care costs.<\/p>\n A central problem with the conventional model of obesity is its inability to provide a satisfactory explanation for the Obesity epidemic,beyond the difficulty many people have maintaining self-control in the modern environment. Withweight loss, hunger predictably increases and energy expenditure declines\u2014physiological adaptations that tend to push bodyweight back up.<\/strong><\/p>\n According to an alternative view, changes in dietary quality since the 1970s produce hormonaal responses that shift the partitioning of calories (metabolic fuels) consumed in a meal toward deposition in fat tissue. Consequently, fewer calories remain available in the blood stream for use by the rest of the body, driving hunger and overeating.<\/strong><\/p>\n How to Lower Glycemic Index of Your Food?<\/strong><\/p>\n Preparation<\/strong><\/p>\n Fat, fiber, and acid (such as lemon juice or vinegar) lower the glycemic index. The longer you cook starches like pasta, the higher their glycemic index will be.<\/p>\n Ripeness<\/strong><\/p>\n The glycemic index of fruits like bananas goes up as they ripen.<\/p>\n Other Foods Eaten at The Same Time<\/strong><\/p>\n Bring down the overall glycemic index of a meal by combining a high-glycemic index food with foods that have lower ones.<\/p>\n What to Eat For a Diet With a Lower Glycemic Load?<\/strong><\/p>\n Eat more whole grains, nuts, seeds, legumes, fruits, berries, leafy greens, vegetables without starch, and other foods with a low glycemic index.<\/p>\n Eat fewer foods with a high glycemic index, like potatoes, white rice, and white bread.<\/p>\n Do no teat sugary foods, including candy, cookies, cakes, and sweet drinks.<\/p>\n Written by nutritionist Riin Reimer<\/strong><\/p>\n \u00a0<\/strong><\/p>\n References:<\/strong><\/p>\n https:\/\/www.health.harvard.edu\/diseases-and-conditions\/the-lowdown-on-glycemic-index-and-glycemic-load<\/a><\/p>\n https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29971406<\/a><\/p>\n![\"\"](\"https:\/\/bemore.ee\/wp-content\/uploads\/2019\/08\/shutterstock_350111294.jpg\")
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