“Fast carbohydrates” do NOT make you fat! Studies show that high GI foods such as white bread are no more likely to lead to weight gain than low GI foods such as whole grains
- A study published in the journal Advances In Nutrition concluded that the myth that “fast carbohydrates” like white bread lead to weight gain is just that – a myth
- Data from nearly 2 million adults “did not show consistent differences in BMI when the groups with the highest GI were compared to the lowest”
- GI-classified foods based on their impact on blood sugar. Each food was given a number from 0 to 100, which represents the increase in glucose levels 2 hours after eating
- U.S. Dietary Guideline Advisory Boards agreed and did not make recommendations for the use of GI in dietary guidelines.
A study published last week in Advances In Nutrition concluded that “fast carbs” are no more likely to result in weight gain than “slow carbs”.
Fast carbohydrates like white bread are also known as high GI foods because of their high glycemic index.
“Foods with a high glycemic index were thought to promote fat storage and increase the risk of obesity,” the study said.
Meanwhile, slow carbohydrates – like whole grains, vegetables, and beans – were considered ideal for weight loss and a healthy diet.
According to the study, “a May 2021 Google search for” fast carbohydrates “found more than 47,000 results, many of which had websites promoting fast carbohydrates as unhealthy and fatter”.
Yet a series of 35 observational studies, collecting data from nearly 2 million adults, found “no consistent differences in BMI when comparing the highest and lowest GI groups”.
A bar graph showed the differences in BMI between the dietary GI categories. No significant differences were found between study groups who ate a low GI diet (dark bars) and a high GI diet (light bars).
The report, published last week in the peer-reviewed journal Advances In Nutrition, summarized findings from a number of other findings, and they were all conclusive
It is unknown what the participants’ exact diet consisted of during the study, but it has been found to be difficult to assign an accurate GI score.
The macronutrient composition and fiber content of the meal as a whole as well as fiber, preparation and time of day of the food intake come into play.
For example, the study referred to a University of Sydney database that lists 27 brown rice values in the 48 to 87 range. The GI values for white rice ranged from 17 to 94.
The study concluded that the myth that “fast carbohydrates make you fat” is just that – a myth.
Contrary to popular belief, a = a series of 35 observational studies collecting data from nearly 2 million adults, “when comparing the groups with the highest with the lowest dietary GI groups, no consistent differences in BMI were found”
The study concluded that the myth that “fast carbohydrates make you fat” is just that – a myth. In fact, factors such as age, genetics, physical activity, insulin sensitivity, and BMI had a greater impact on body weight, fat, and waist size
It also found that “low GI diets were generally no better than high GI diets for reducing body weight or body fat”. Diet “did not differ in terms of changes in waist size” either.
In fact, factors such as age, genetics, physical activity, insulin sensitivity, and BMI had a greater impact on body weight, fat, and waist size.
The glycemic index was introduced in 1981 to classify foods according to their impact on blood sugar.
Each food was given a number from 0 to 100, which represented the rise in blood sugar two hours after a meal.
The most recent study was based on a 2015 scientific consensus statement that “completed low GI diets were“ likely ”relevant to obesity prevention”. A 2010 nutritional guidelines advisory committee in the US said otherwise.
The 2015 and 2020 U.S. Nutritional Guidelines Advisory Committees agreed and made “no recommendations for the use of GI in nutritional guidelines”.
The researchers also cited “inaccurate reporting” due to a lack of fiber measurements.
advertising