Not all calories are equal…

English: Illustration of the changes in blood ...

English: Illustration of the changes in blood glucose over time following a high and low GI carbohydrate. Designed and made Public Domain by Scott Dickinson (user: Studio34), Sydney, Australia. (Photo credit: Wikipedia)

Looks like I wasn’t totally off my rocker when I fell in LOVE with Shakeology.  There is new research published in the Journal of the American Medical Association suggests that losing weight—and, more importantly, keeping it off—is not just a matter of eating fewer calories. Instead, the type of diet one follows—may significantly affect metabolic rate.

The low-glycemic diet will improve metabolism, without many of the same negative effects of the low-carb diet.

Low-glycemic index diets are easier to stick to on a day-to-day basis, compared to low-carb and low-fat diets, which are restrictive.  Another great point is that low-glycemic diets don’t eliminate whole food groups, it may be easier for people to follow and stick to them over the long-term.

Foods ranked by the glycemic index are given scores:

High: 70 and up (e.g., instant white rice, brown rice, plain white bread, white skinless baked potato, boiled red potatoes with skin and watermelon)

Medium: 56 to 69 (e.g., sweet corn, bananas, raw pineapple, raisins and certain types of ice cream)

Low: 55 and under (e.g., raw carrots, peanuts, raw apple, grapefruit, peas, skim milk, kidney beans and lentils)

Consuming foods with a high glycemic index is not recommended because these foods are ingested rapidly by the body, which can cause a spike—and then a rapid drop—in blood sugar. These wide fluctuations in blood sugar can cause extreme changes in hunger and energy levels.

Foods with lower glycemic index ratings, by contrast, are digested more slowly and do not cause the extreme fluctuations in blood sugar. These foods also are believed to help control appetite, delay hunger cues and help reduce the risk of insulin resistance.

Source: Mayo Clinic

Ebbeling, C.B. et al. (2012). Effects of dietary composition on energy expenditure during weight-loss maintenance. Journal of the American Medical Association, 307, 24, 2627–2634. 

About anitakellam

Wife-Mom-Health Care Provider-Fitness Junky- Gluten/Dairy Free Foody, Aspiring Techno Geek My name Dr. Anita Kellam, DNP, FNP-C. I am a board certified Family Nurse Practitioner and maintain a practice in rural Montana. When I was a kid I was a competitive swimmer and even swam at the master's level until I had my first child. I have spent the past 15 years pursuing my professional degrees, raising 3 children and devoting myself to my family. Over the years I saw the pounds slowly creeping up. Once I completed my doctoral degree I made the decision to improve my health and fitness. Beachbody has provided excellent tools that helped me turn my house into a gym. It has been an amazing resource to help me achieve my goals and I am addicted to the products. I would love to help others on their journey to be in the best shape of their lives no matter what age or fitness level. Please feel free to contact me with any questions or like me on my webpage www.anitakellam.com.

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