A study by the University of Toronto showed that those who followed a low-glycemic diet lost weight without trying

Want to lose weight without trying?

Who does not? This is the kind of pitch line you might see right before you take the bait and click the link to a wrong weight loss chart, right? It is interesting that recent research – real university research – has been discovered accidental Weight loss in people who tried the low glycemic index (GI) diet for 12 weeks.

Now, to be clear, that wasn’t the case Much Weight; The average was just over a pound. Keep this in mind, though: There was no calorie restriction. Eating was also not time-restricted because the study was not designed as a blueprint for weight loss. That was just a happy “side effect”.

The research, conducted in the University of Toronto’s Department of Nutritional Sciences, was designed to see if a low glycemic index diet could lower hemoglobin A1c (HbA1c) levels, which are somewhat similar to blood sugar levels, except that they measure long-term . Direction is used to diagnose diabetes mellitus and prediabetes. The study found that the diet did, in fact, have a “clinically beneficial” effect on HbA1c levels and moved them in the right direction.

In fact, if diet were a drug (not of course), the results of this clinical trial would have been encouraging enough to qualify for further development. In other words, research suggests that a low-glycemic diet is as effective as some medications.

“I think this is very important because oftentimes, diet (as a treatment or prevention plan) only gets more talk, because the effects of diet are usually small compared to taking a drug that can only reduce the risk factor,” explained John Svenpiper, associate professor. at the University of Toronto School of Medicine. “While this actually shows that you can get a ‘drug-like’ effect from a diet.”

And without a list of potential side effects like the ones we see in TV ads. Instead, the side effects were weight loss, reduced cholesterol, inflammation, and blood pressure.

Despite all this, the GI diet often gets less attention than a number of other diets touted as good for metabolic health, whether they’re low in fat, vegetarian or low in sodium. Perhaps because it’s a relative newcomer to the diet scene. It’s only been 40 years since Dr. David Jenkins, MD, a professor at the University of Texas Medical School published “Glycemic Index Foods,” the research that will be the basis of the low glycemic index diet.

Four decades may seem like a long time, but keep in mind that the carnivore diet turned 165 last year. There are a lot of diets – not all good ones – out there. All of them are vying for space in a crowded market.

The idea behind the digestive diet is simple. Different foods have different effects on blood sugar levels after eating. Foods with a high GI (70 or higher) cause our blood sugar to spike (and more quickly), so we’re not supposed to eat a lot of foods in this category, which includes sugary breakfast cereals, white rice, and Christmas cake. You’ll find pineapple, parsnip, and cornmeal in the medium GI category (56 to 69), so patients are advised to eat a moderate amount of foods like these, as they cause moderate increases in blood sugar.

Finally, there are foods with a low GI (55 or less, just like the speed limit), such as apples, sourdough bread, and sweet potatoes. We should strive to get as many of these foods as possible, so stock up on barley, which is something of a superfood by the GI standards, thanks to its weight at 28, which makes it the lowest in the grain category.

Over the years, the low glycemic index diet has been criticized on a number of fronts, but the most common criticism is that it can seem complicated, because there are so many different foods to remember across the categories. Laura Schiavaroli, lead author of the research paper, said the subjects who tested the GI diet for the study didn’t have much trouble.

Laura Schiavaroli, is a postdoctoral researcher in the Department of Nutritional Sciences at the Faculty of Medicine of Tirmidhi.

“The design of most of these studies was just nutritional advice,” said Schiavaroli, a postdoctoral researcher in the Department of Nutritional Sciences at the School of Medicine in Timerte. “So I’ve just been given a paper that says eat these low-GI foods versus those high-GI foods, and they’re choosing certain foods (like barley) as their primary carbohydrate foods, as opposed to other foods (like white bread), which are in a more standard diet.” .

With this in mind, it would be a lot easier for everyone if the specific numbers were more accessible, and the researchers say the best way to do this is to add foods’ GI levels to standard food labels.

“You can tell people to go on a low-glycemic index diet, but then they go to the supermarket and don’t know how to make their decisions,” Sevinpiper said. “It becomes difficult when they don’t have that evidence in front of them since it’s not on the food label, which is something we’ve been championing.”

Sievenpiper hopes Health Canada will eventually add GI levels to the labels. In the meantime, check out the Canadian Diabetes Food Guide.

And when in doubt, barley is the answer. Eat enough and you may lose weight (by accident).

Watch our diet series on the Life Pages in the coming days.


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