SubscribeLow-Glycemic Load vs Low-Fat Diet
A team of researchers from Children's Hospital, Boston, recently conducted a survey to determine whether insulin secretion affects weight loss with 2 popular diets: a low–glycemic load (40% carbohydrate and 35% fat) vs. low-fat (55% carbohydrate and 20% fat) diet.
Young, obese patients with high insulin levels on a glucose tolerance test had significantly more weight loss and body fat reduction with a low-glycemic load diet than a low-fat diet. (source - emphasis added)
The low-glycemic load diet group was instructed to eat more non-starchy vegetables, legumes, and temperate fruits (such as apples, pears, and peaches) and focus on healthy fat sources, such as nuts and oils. They were to limit intake of refined grains, starchy vegetables, fruit juices and sweets.
The low-fat diet group was instructed to consume low-fat grains, vegetables, fruits, and legumes while limiting intake of added fats, sweets, and high-fat snacks.
Though the study reveals that a diet low in simple carbohydrates may be more effective than a low-fat diet (for those who produce higher insulin) - more long-term data is needed. Weight loss in the long term depends on eating healthy as well as exercising. I personally agree with what Rick Gallop, the author of The G.I. Diet said:
"The first thing to do if you're wanting consistent weight loss is to look at the diet, any diet, and say to yourself: Is this the way I can eat the rest of my life? If you can't, don't start it."
That's an interesting finding, however I think your quote from Gallop is the most significant aspect of any changes.
ReplyI agree completely with Talia's post above; it has to be a chance that you can live with forever. For me, a lower glycemic diet has helped me lose 70 pounds now, and has become my preferred way of eating.
Brian
ReplyIt is interesting, however, to discover that there really are differences between people that affect which diets are most helpful. And a kid who's been eating burgers and fries and donuts is going to have difficulty making the transition to any sort of healthy eating. If he or she has high insulin levels, seems worthwhile to at least check out the low glycemic diet first.
Either of those diets the researchers used seemed way healthier than what most kids eat.
ReplyI personally whole-heartedly espouse the glycemic index route. Low-fat diets can be effective but they can also have unfortunate health consequences for many people, such as inadequate vitamin absorption, digestion/regularity issues, anxiety and mood imbalances, insulin and blood sugar imbalances, and poor skin and nail health. Fat is vital and good for you! (I posted my own story of weight loss and improved health today - thanks to lots of fat and elimination of sugar - at Calorie Lab if anyone has further interest in this "pro fat" perspective!) Cheers. :)
Link
ReplyI LOVE fat! :D I wouldn't last a week on a lowfat diet. I eat avocado in some form every day, not to mention chocolate, nuts and DARK meat chicken. And my weight, cholesterol, BP, etc. is healthy. In the 70's my parents were really into health food; they got our peanut butter from a health store where it was ground at the time of purchase, they made bread at home, from whole wheat they had ground into flour themselves. And weight-wise, my mom looked fabulous! (Dad has never been thin a day in his life.) Then in the 1980's, my mom bought into the low-fat craze--she'd would come home with the fat-free Snackwells, bagels, and of course, skim milk. We ate chicken breasts, always with the skin removed, and from then up through the early 90's we all got a lot heavier. To top it off, my dad was diagnosed with diabetes around 1986 and was told that he MUST maintain a low fat diet, which he did. In 1994 at age 41 he had a heart attack and an angioplasty. 3 1/2 years later, he had a massive (off the charts)heart attack and a quintuple bypass and was given 3-4 years to live, IF he even survived surgery which they doubted. He is 55 now, alive and well, NOT on a lowfat diet, and has not had any problems with his heart or his diabetes.
ReplyYeah, what's with the white-meat superiority complex? Dark meat is rich in Omega-3's! :)
ReplyThat's exactly the sort of calculation my wizzy spreadsheet does :-)
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