Strength & Science Magazine Weekly

Do Carbohydrates Make You Fat?
Or is it the Type of Carbohydrate that Make you Fat?
By: Chuck Rudolph

“Low Carb, NO Carbs, Good Carbs, Bad Carbs” That seems to be the slogan for all “Dieters” now a days. Everybody wants the quick fix. So what do we do? Who do we listen too? Well research has indicated that there are so called “Good Carbs” and “Bad Carbs”. What helps us to distinguish between a good carb or bad carb is what’s called the glycemic effect of food.

What is Glycemic Effect of Food?

     The glycemic effect of food is a measure of the extent to which a food, as compared to pure glucose (given a score of 100), raises blood sugar concentrations and elicits and insulin response. The glycemic effect indicates how fast glucose is absorbed after a person eats particular food, how high blood glucose rises, and how quickly it returns to normal. The best carbs to take in to reduce excessive fat storage are slow digesting/absorbing carbs. Slow absorbing carbs will give a low to mild rise in blood glucose and a smooth return to normal (low insulin response = low glycemic effect). The undesirable carbs produce a SURGE in blood glucose, a major insulin response and then an overreaction that plunges blood glucose (this is the lethargy or sluggishness you feel after eating a meal high GI foods).

     Most relevant to real life, a foods glycemic effect differs depending on whether it is eaten alone or as part of a meal. Also, eating small meals frequently spreads glucose absorption throughout the day and thus offers similar metabolic advantages to eating foods with low glycemic effect. The reason that using the glycemic index in meal planning is popular with some dietitians is that this diet can reduce the insulin secretion and improve glucose and fat metabolism. In addition, a meal plan designed using Low GI foods have also been related to prevention of heart disease and diabetes as well as preventing obesity. Slow digesting and high fiber carbs prolong the presence of foods in the digestive track, increase the sensation of fullness and reduce insulin response. The lower the insulin response, the less insulin produced leading to better weight control. In contrast, High GI foods will spike large insulin response, causing increased cravings, low blood sugar and overeating.

Why is the Glycemic Effect of Food Important Understand?

     The theory behind the Glycemic Effect of Food is to utilize foods (Low Glycemic Index Foods) that can support healthy blood glucose by balancing insulin response naturally. Your body performs best when your blood sugar is kept relatively constant. If your blood sugar drops too low, you become lethargic and/or experience increased hunger, nausea, agitation, headaches and sweet cravings. On the other hand, if it goes too high, your brain signals your pancreas to secrete more insulin. Insulin brings your blood sugar back down, but primarily by converting the excess sugar to stored fat. In addition to this high blood glucose is the fact that the greater the increase in insulin output the more likely it will drive down blood glucose leading to low blood glucose then the viscous cycle continues unless stopped. Therefore, when you eat foods that cause a large and rapid glycemic response, you may feel an initial elevation in energy and mood as your blood sugar rises, but this is followed by a cycle of increased fat storage, lethargy, and unstoppable food cravings!

How Can Understanding and Selecting Low GI Foods Help Me Lose Fat?

     As stated, one of the most effective ways to reduce body fat and control insulin balance is by eating 5-6 small meals throughout the day combined with physical activity (such as resistance training and some form of cardio). Small, frequent meals also increase the thermic effect of food as well as prevent the body from going into starvation mode. Think of it as every time you eat nutrient dense and low GI foods, your body has to burn calories to digest the foods. Hence, the more frequently you eat, the more you balance your insulin levels and you burn calories.

     Many people think that all they have to do is “starve” themselves and they will lose weight. That is true to an extent. What happens when you do not feed your body, it senses a need to preserve itself. Over time, it slows down its metabolic rate and begins to feed on muscle tissue and body fat at a very slow rate. On a worse note, when you decide to begin to eat again, your metabolic rate is so slow that any excess caloric intake will be stored VERY EASILY as body fat. The current science also agrees there should be a larger portion of carbohydrates mixed with more moderate amounts of protein and especially fat. The glycemic index allows us to more effectively evaluate our nutrition plan focusing on the quality of carbohydrates. For those who incorporate a larger amount of low glycemic foods, will be rewarded with a slow and steady release of glucose keeping insulin levels in check and lowering body fat.

Are there Ways to Lower the GI of Foods that I like that are High GI?

1. FATS: Fats slow gastric emptying and slows the absorption of food. If absorption into the small intestine is slowed, the insulin response will be low. Any time you add fats to a meal it will lower the GI of the meal.
2. FIBER: Vegetables anyone? Fiber is a complex structure that takes a long time for the body to break down and absorb. Some fiber is indigestible by the body. Soluble fiber found in oats & grains, fruits, and gums are ideal. As they dissolve they gel up in the stomach and slow down gastric emptying reducing the insulin response.
3. COMBINING CARBS: You can also lower the total GI of a meal by combining high glycemic carbs with low glycemic carbs. For example if you ate a baked potato (High GI) and then ate around the same amount of steamed broccoli (Low GI), the total GI of the meal would be much lower than if you just ate the baked potato.

To balance blood sugar levels and reduce drastic insulin spikes, eat smaller more frequent balanced meals.
Each carbohydrate in your meals must be combined with a quality fat source and some sort of vegetable.
You should not have a diet too low in fat. The whole craze over high fat, high protein diets are to decrease spikes in insulin and to lower the GI index of foods and meals. Just make sure you are selecting HEALTHY fats such as avocado, flax/enova oil, peanut butter, almonds, walnuts, REDUCED FAT dressing, canola oil and olive oil.
Low GI diets help people lose body fat and control weight
Low GI diets increase the body's sensitivity to insulin
Low GI carbs reduce the risk of heart disease
Low GI carbs reduce blood cholesterol levels
Low GI carbs reduce hunger and keep you fuller for longer
Low GI carbs provide long lasting energy so you are alert all day long

Glycemic Index of some Common Foods

If dextrose gets a score of 100, what does that mean for other foods and their score? Well, brown rice is assigned an index number of 55, which means brown rice raises blood glucose levels 55 percent as much as pure glucose. In general, foods below 55 are considered low glycemic index foods, 55-70 represents mid-glycemic index foods and over 70 are considered high glycemic foods. The following foods are listed as Low GI, Moderate GI and High GI.

Low GI (55 or less)

BREADS:

100% stone ground whole wheat
Heavy mixed grain
Pumpernickel

CEREAL:
All Bran
Bran Buds with Psyllium
Oatmeal
Oat Bran
Muesli

GRAINS:
Parboiled or converted rice
Barley
Bulgar
Pasta/noodles

Fruits:
Apple
Peaches
Banana
Strawberries
Orange
Grapes

Vegetables:
Broccoli
Lettuce
Cabbage
Mushrooms
Carrots
Green peas

Pastas:
Whole wheat pasta
White spaghetti
Linguini
Macaroni

Rice and Grains:
Brown Rice
White rice
Barely
Buckwheat

Others:
Sweet potato
Yam
Legumes
Lentils
Chickpeas
Kidney beans
Split peas
Soy beans
Baked beans
Fructose
Milk – Whole and NON Fat
Yogurt
Honey
Peanuts
Walnuts
Cashews

Medium GI (56-69)

BREADS:
Whole wheat
Rye
Pita
Taco shell

CEREAL:
Grapenuts
Shredded Wheat
Raisin Bran
Cream of Wheat

Special K

Rice & GRAINS:
Basmati rice
Couscous
Corn meal

OTHER:
Potato, new/white
Sweet corn
Popcorn
Black bean soup
Green pea soup

GRAINS:
Parboiled or converted rice
Barley
Bulgar
Pasta/noodles

Fruits:
Papaya
kuiwi
Raisins
Mango
Pineapple

Vegetables:
Corn
Beets

Pastas:
Whole wheat pasta
White spaghetti
Linguini
Macaroni

BREADS:
White bread
Kaiser roll
Bagel, white

CEREAL:
Bran flakes
Corn flakes
Rice Krispies

Cheerios

Rice & GRAINS:
Short-grain rice
Wild Rice
Instant Rice
Glutinous Rice

OTHER:
Glucose
Sucrose
Candy
Gatorade
Soda – Coke, Pepsi
Potato, baking (Russet)
French fries
Pretzels
Rice cakes
Soda crackers
Pancake syrup
Jelly beans

References:
Health and Wellness 8th Ed. Gordon Edlin & Eric Golanty. Jones and Bartlett Publishers, Inc. 2004

Complete Food and Nutrition Guide 2nd Ed. Roberta Larson Duyff. John Wiley & Sons, Inc Publishers. 2002

Understanding Nutrition 9th Ed. Eleanor Noss Whitney & Sharon Rady Rolfes. Wadsworth Group Publishers. 2002

Chuck Rudolph MEd, RD. Masters degree in Nutrition Education with concentration in Biochemistry from University of Cincinnati and Bachelor of Science degree from Xavier University. Graduate of California State University Long Beach Dietetics’ Program.

Food Processor for Windows, Version 7.70. K. Cox, C. Elkins & D. Mandible. ESHA Research, Salem Oregon. 2000.

Diabetes Educ. 2006 Jan-Feb;32(1):78-88.Low-glycemic index carbohydrates: an effective behavioral change for glycemic control and weight management in patients with type 1 and 2 diabetes. Burani J, Longo PJ.