from: Chris Melore / StudyFinds.org via Nexstar Media Wire
Posted: 08/15/2021 / 02:23 PM CDT
Updated: 08/15/2021 / 2:23 p.m. CDT
(StudyFinds.org) – While many trending diets try to limit carbohydrates, not all carbohydrates are created equal. Most weight gain anxiety dieters revolve around the belief that eating “quick carbohydrates” makes you fat. However, a new study finds that there is no difference between fast and slow carbohydrates when it comes to weight gain or weight loss.
In a report commissioned by the Grain Foods Foundation, scientists found little difference in the effects of high- and low-glycemic foods on weight management. The glycemic index (GI) shows how quickly a certain food causes blood sugar levels to rise. The theory is that high GI foods increase glucose levels and insulin secretion, which overeating can lead to health problems.
In addition, scientists believe that foods with high GI promote fat storage and increase a person’s risk of obesity. However, a review of nearly two million adults in 34 previous studies found that the effects of fast carbohydrates are no more harmful than those of slow carbohydrates.
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“This study is the first to definitely show that fast carbs don’t make you fat,” study co-author Glenn Gaesser, PhD, professor of exercise science at Arizona State University’s College of Health Solutions, said in a media release. “Contrary to popular belief, those who eat a diet high in GI foods are no more likely to be obese or gain weight than those who eat a diet high in foods low GI. In addition, they do not lose any less weight. “
The authors of the study add that “the GI as a measure of carbohydrate quality seems to be relatively unimportant as a determinant of BMI or diet-related weight loss.”
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In 27 of those studies that compared the differences between high and low GI foods, 70 percent showed that a dieter’s BMI was either the same or even lower in people who ate high GI foods. Eight studies added that low GI (slow carbohydrate) foods were no better than fast carbohydrates for weight loss or fat burning.
“The review questions the premise that a low GI diet leads to significantly better weight control results and reminds us of the many other qualities of carbohydrates that are much more important to consider: for example, nutrient density, fiber and whole grain content, and percent added sugar “, Says Siddhartha Angadi, PhD.
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“The most important finding is that regardless of type, carbohydrates can be part of a healthy diet and fit on a healthy plate,” added Miller Jones, PhD. “In the past few decades, we’ve seen blanket denigration of carbohydrates, processed foods, and foods made from refined grains. Science has shown that when properly balanced, these foods can be part of a diet that can promote a healthy weight and reduce the risk of disease. “
“The truth is, consuming a variety of carbohydrates, from fast-carb white bread to slow-carb bran flakes, and pairing it with smart choices from all food groups that can provide nutritional benefits, including healthy carbohydrates, especially whole grains.” – and fortified staple foods. Can offer groceries, ”concludes Jones.
The results appear in the journal Advances in Nutrition.
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