Potential
Mechanisms Why Low glycemic index? My rant first…
Before I continue on educating you on the mechanisms of
potential actions of why I believe doctors, nutritionist, and dietitians maybe
recommend low glycemic sources, I have another little rant to express, just bear
with me here my fellow readers. Here is the scoop I want to discuss, regarding patients
only following because they are told, yet they have no idea though why this or
anything else for that matter works for weight loss and overall health. I feel
the problem starts with all professionals who simply only give recommendations,
which is fine, because you need to recommend, my issue though is that they don’t
even understand the reasons themselves of the given advice, yet feel they are
credible to give advice. This missing link of not educating our patients is a
huge concern for me, hopefully changes in the health industry will make it a
necessity to interact with patients, by providing education with
recommendations, so patients leave with a feeling of something learned. This can potentially empower our patients to
make a change, because they can feel a sense of urgency of actually using your
brain, now that they were somewhat educated on the topic. Can this be a step in
the right direction of patients starting to control their own lives, rather
than the doctors? This constant faulty loop creates slaves to the health
system. Constantly going to pharmacies and refilling the prescriptions that the
doctors gave them, is not helping the cause at all! I believe our educators
need to make it a priority on the continuation of education, and provide
updated information. This is going to take some time, but everything always
does.
Potential Mechanisms of Action #1 – “Blood-Sugar Control: Regulating
Appetite/Hunger Better”= Less Total Calories
Low glycemic index carbohydrates
tend to have higher protein and fiber content. Straight up, without getting all
nerdy, sufficient protein always beats insufficient protein when
advising a dieting strategy for optimum body composition purposes. We all know that protein is key for packing
and maintaining lean mass, it’s a no brainer. Protein also has many other
valuable purposes, which I will not be going into all the detail, simply
because all the other details are not in response towards “appetite control”
purposes. Even if I did discuss everything in detail, this would turn into a
book, rather than many parts. Who knows, maybe a book will be required to
publish in the future, will see. Anyway, protein interacts with a gut hormone called
cholecystokinin,
and one of many of its actions is delaying gastric emptying. Potentially
slowing down motility of food movements, can slow down the rate in which
glucose enters into the blood, resulting in prolonged sustainment of energy
throughout the day. By feeling fuller, having prolonged energy, could be the
contributing to eating less food than our maintenance calories requirements,
which can result in weight loss. This certainly can be a reason why we eat low
glycemic carbs, and studies do dictate this. Realize this though, the weight
loss happens because less overall calorie intake, not do to the difference in
carbohydrates themselves. Certainly how they interact within our organisms can be
contributing to eating less. Be aware, calories is eventually what matters.
Potential Mechanisms of Action #2- “Suppressed Appetite”=Less Total
Calories
Both protein and fiber interact
with two hormones in the gut called cholecystokinin and peptide yy.
These hormones have endocrine activity by acting upon receptors in the brain
that trigger activation of polypeptide neurons Pro-opiomelanocortin
which have been shown to have an anorexigenic effect. Once again,
prolonging the Satiation Loss Rate (SLR) can contribute to eating less within
the time that your awake, can result in a negative energy balance.
Potential Mechanisms of Action #3- “Lowered Initial Insulin Response,
due to Improved Insulin Sensitivity”= Less Total Calories
Fiber is resistant towards
digestion, because of the Beta-Linkages of many sugar glyosidic bonds,
that our own digestive enzymes are unable to break apart into a simple digestible
form for absorption. Our friendly bacteria will ferment the sugar to
produces various acids, and gases. Butyric acid has been show to improve
insulin sensitivity. Improved sensitivity can indicate in
general a lowered initial insulin response. This is very important for
metabolic flexibility purposes of improved transitioning from carbohydrates to fat
oxidation. Once again, more calories
being effectively used for burning, can likely contribute towards weight loss.
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