FOOD, FACTS and FADS

Exploring the sense and nonsense of food and health


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Meat Consumption: 2018

With all the talk of plant-based diets, the consumption of meat is estimated to have increased in the past few years after a short dip in consumption.

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For a more historical perspective on why Americans eat so much beef, CLICK HERE.

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The Glycemic Index/Load: What is the Difference?

The glycemic response is defined as the rate, magnitude and duration of the rise in blood glucose that occurs after a particular food or meal is consumed. It is affected by the amount of carbohydrate amount and type and the fat and protein in the food. Refined sugars and starches generally cause a greater glycemic response than unrefined carbohydrates that contain fiber. The presence of fat and protein also slows stomach emptying. For example, ice cream is high in sugar, but also contains fat and protein, so it causes a smaller rise in blood glucose than sorbet high in sugar but with less fat or protein.

This response can be quantified by its glycemic index (GI) defined as a ranking of the effect on blood glucose of a food of a certain carbohydrate content relative to an equal amount of carbohydrate from a reference food such as white bread or glucose.

The glycemic load (GL)  is a method of assessing the glycemic response that takes into account both the glycemic index of the food and the amount of carbohydrate in a typical portion. To calculate the GL, the grams of carbohydrate in a serving of food are multiplied by that food’s GI expressed as a percentage. For example, watermelon has a high GI of 70, but a much lower GL of 4.  The use of the glycemic load gives us a more true measure of its impact on the glycemic response. This tool is not very practical to use daily; however,  the concept is useful to understand  the impact of carbohydrate foods on blood glucose levels.

A glycemic load of:

  • 20 or more is high,
  • 11 to 19 is medium
  • 10 or under is low

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Source: Smolin and Grosvenor, Nutrtiion, Science and Applications, Third Edition.

For a list of the GI and GL of 100 foods, CLICK HERE.

 

 

 


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Green Tea and Weight Loss?

All forms of tea are probably the most consumed beverage in the world, next to water. Tea contains an abundance of a class of phytochemiclas called polyphenols considered to be powerful antioxidants.  Polyphenols protect cells from what is referred to as “oxidative stress” caused primarily by an overproduction of  free radicals that have the potential of cell and DNA damage, implicated in the most common “killer” diseases of civilization namely heart disease and cancer.

There is some research on the benefits of green tea in weight loss; however, the results are mixed. Whether green tea plays some role in weight reduction or not, nearly everyone would benefit from tea consumption whether it is black, white, red, or green varieties.

Check out a previous post on the topic of polyphenols HERE.

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Best Diets?

It is time for the U.S. News and World Report diet issue again. Rated by nutrition “experts,” this year the Mediterranean Diet and the DASH Diet hold honors as most popular.  There are couple of “new” diets on the list this year. Conventional wisdom? The best diet is one that can become part of your lifestyle rather than following some gimmicky or faddish approach.

Bon appétit

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