How the Lean Mass Diet Works - Part 2

Do Carbohydrates Make You Fat? Or is it the Type of Carbohydrate that Make you Fat?

“Low Carb, No Carbs, Good Carbs, Bad Carbs” That seems to be the slogan for any type of diet. We are trying to pack on lean mass, and carbs play a huge role.

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 food’s 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 overall insulin secretion and improve glucose and fat metabolism. In addition, a meal plan designed using Low GI foods has also been related to the 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 is produced, leading to better weight control. In contrast, High GI foods will spike a 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 levels by balancing your 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 levels 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?