Information and support for low carb and gluten free eating.

Insulin

It's been called the "death hormone". Insulin is the enemy all low-carb dieters combat.
Michael's picture

Updated book review: Wheat Belly

Just a quick note: I've updated my recent Wheat Belly book review–I've added a few paragraphs addressing the skeptical position and the need to challenge the modern dietary guidelines issued by the USDA and other organizations.

Whether you've read my review previously, or have yet to read it, you might want to visit the review and share your thoughts in the comment section.

Michael's picture

How "Heart-Healthy Whole Grains Make Us Fat" (gnolls.org)

Fascinating study results involving obese teenage boys. Feed them three different breakfasts, with identical caloric value, but composed of different food types (low, medium, and high Glycemic Index foods). Monitor blood chemistry and subjective hunger perception. Feed them the same meal for lunch. Let them eat anything they want after lunch. Measure how often and how much they ate. Monitor total caloric intake.

These results speak for themselves:

“Voluntary energy intake after the high-GI meal (5.8 megajoule [mJ]) was 53% greater than after the medium-GI meal (3.8 mJ), and 81% greater than after the low-GI meal (3.2 mJ).”
[...]
“In addition, mean time to the first meal request after lunch (2.6, 3.2, and 3.9 hours for the high-, medium-, and low-GI meals, respectively) differed between test meal groups (high GI vs low GI; P = .01; high GI vs medium GI, not significant).”

That’s not a misprint. People consumed 81% more calories during the five hours after eating instant oatmeal than after eating the same number of calories as an omelet and fruit—and 19% more calories after eating steel-cut oatmeal than after eating an omelet and fruit. (Note that the hunger curve for both kinds of oatmeal was rising precipitously at 5 hours, whereas the omelet + fruit curve flattened out. Do you ever have to work late? Is dinner always five hours after lunch?) Furthermore, the omelet-eaters took 50% longer to request any food at all.

Source: How “Heart-Healthy Whole Grains” Make Us Fat

So, according to the study, the modern "heart-healthy" oatmeal breakfasts that we keep hearing about, can make us hungrier, want to eat more often, and consume almost twice as many calories following the meal when compared to the shunned egg omelet.

Go read the article (and the original study, if you have time). Click here to continue reading, or leave a comment »

Michael's picture

Caffeinated drinks associated with increased insulin sensitivity - study

Here's a study which claims that there is a statistically significant, positive relationship between consumption of caffeinated coffee and increased insulin sensitivity. (Insulin sensitivity is what we are trying to increase or preserve by avoiding unhealthy carbs, or following paleo diets.)

Conclusions/interpretation

In this cross-sectional study, caffeinated coffee was positively related to insulin sensitivity and decaffeinated coffee was favourably related to measures of beta cell function. These results provide pathophysiological insight as to how coffee could impact the risk of type 2 diabetes mellitus.
Source: Diabetologia Volume 54, Number 2, 320-328, DOI: 10.1007/s00125-010-1957-8

Click here to continue reading, or leave a comment »
Michael's picture

Diabetes to double or triple by 2050: government report

Well, it looks as if the 'carbs are good for you, meat and fat are bad for you' party line's chickens are coming home to roost–and it's an impressive flock:

WASHINGTON | Sat Oct 23, 2010 10:38am EDT
(Reuters) - Up to a third of U.S. adults could have diabetes by 2050 if Americans continue to gain weight and avoid exercise, the Centers for Disease Control and Prevention projected on Friday.

The numbers are certain to go up as the population gets older, but they will accelerate even more unless Americans change their behavior, the CDC said.

Click here to continue reading, or leave a comment »
LowCarbForLife's picture

Results of My Nineteenth and Twentieth Months on CALP

I don't know where the time went and since I am two months behind in updating my results, I decided to combine my Nineteenth and Twentieth months in one post. We are now in the holiday season and I keep adding more things to my overwhelming list of things to do.

I began CALP to get myself into better shape and I am happy to say that it is working! I am so pleased that I decided to begin an eating program that I actually discovered was perfect for me. I am also pleased that I decided to add the option of exercise into my program a month later since it seems to be the best addition that I could have possibly made for myself.

Click here to continue reading, or leave a comment »

Michael's picture

Obesity, Leptin Resistance, and Dietary Fructose

Why is there so much focus on dietary fructose these days? Why is it thought to be a 'bad' carbohydrate?

I found some answers while I watched an interesting lecture—Obesity: The Plague of the 21st Century—on the Research Channel.

The lecture was about body fat regulation mechanisms and how they contribute to obesity. Research indicates that the hormone Leptin is involved in body fat regulation, and that the body's fat stores can alter Leptin levels—which creates a perverse feedback loop in which body fat may act to raise your 'normal' weight set point, thus frustrating long-term efforts to reduce weight and keep it off. Researchers found that injecting Leptin into obese patients results in a dramatic return to 'normal' body fat levels.

Other interesting points mentioned:

  • Body fat is regulated by the body.
  • Studies show that low-fat, reduced calorie diets are effective for weight loss (at least for the duration of the studies); reduced carbohydrate, high-protein, low fat diets are even more effective.
  • The Minnesota Starvation Experiment conducted during WWII demonstrated strongly negative physiological and psychological effects of severe caloric restriction: reduced metabolism and obsession with food to name but a few. Starvation dieters beware!
Michael's picture

Cut the added sugar, says the American Heart Association

Low carbers will not be surprised to see that The American Heart Association says that added dietary sugar poses a significant health risk, especially in soft drinks.

The American Heart Association is taking aim at the nation's sweet tooth, urging consumers to significantly cut back on the amount of sugar they get from such foods as soft drinks, cookies and ice cream.

In a scientific statement issued Monday, the organization says most women should limit their sugar intake to 100 calories, or about six teaspoons, a day; for men, the recommendation is 150 calories, or nine teaspoons.

The recommendations are likely to prove challenging for many consumers to meet. Just one 12-ounce can of cola has about 130 calories, or eight teaspoons of sugar.

Data gathered during a national nutrition survey between 2001 and 2004 suggest that Americans consume on average 355 calories, or more than 22 teaspoons, of sugar a day.

[snip]
Added sugars "offer no nutritional value other than calories to the diet," Dr. Johnson said. "The majority of Americans could reduce their risk of heart disease by achieving healthy weight and the evidence is fairly clear that reducing the amount of sugars can help with that."

While many studies associate increased consumption of soft drinks with higher calorie intake, weight gain and obesity, others have failed to support the connection. Similarly, research investigating added sugar's impact on blood pressure, heightened inflammation and on changes in blood fats called triglycerides is inconclusive. And there are no studies linking the recommended limits to preventing weight gain or promoting weight loss.

Link - WSJ

I find it fascinating that although the scientific evidence is unclear, the AHA has no problem issuing the recommendations. Lowcarbcompatible.com readers may be aware of claims of similar lack of hard evidence linking fat intake to heart disease. Click here to continue reading, or leave a comment »

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