Questions Surround the Glycemic Index

The key to the Atkins Diet was to limit your consumption of carbohydrates. The idea, of course, was that the fewer you had in your system, the less likely it was for fat to develop. While low carb plans such as this waere successfully followed for some, others found flaws in merely counting their carb intake.

Enter the Glycemic Index. Expanding on the aforementioned idea, this type of diet focused on the concept of bad carbs versus good carbs. It used a 100-point scale - with white bread representing the highest amount - and measured how quickly carbohydrates entered the bloodstream as sugar. The goal? To avoid high-glycemic goods, such as potatoes, because they will quickly raise your blood-sugar level.

While promoters of the Glycemic Diet believe this plan will result in weight loss due to less fluctuation in one's sugar levels, recent studies beg to differ. Diabetes researcher Elizabeth Mayer-Davis of the University of South Carolina states that the use of the index should be ended altogether in favor of more traditional methods of losing weight and reducing the risk of diabetes; namely, eating less and exercising more.

"The glycemic index is sufficiently flawed as an index that it is not helpful for scientists or people trying to create a healthy diet," Mayer-Davis said.

Other experts still support the Glycemic Index, however; or, at least, they don't completely reject it. Beth Kunkel, a professor of food science and human nutrition at Clemson University and president of the South Carolina Dietetic Association, said it would be a mistake to reject the concept altogether.

"To just reject it out of hand and quit working on it would be a mistake," Kunkel said. "I just think we're five to 10 years away from really understanding it from a research viewpoint."

Previous studies have shown conflicting results. One small study showed that people on a low-glycemic diet were less hungry later in the day than a group fed a high-glycemic diet. Meanwhile another experiment, involving 39 overweight people, showed that those on a low-glycemic diet lowered their risk of heart disease. Both studies were conducted by Dr. David Ludwig of Boston's Children's Hospital.

American Heart Association, however, officials have disputed the significance of those findings.

The latest study, published in the February issue of the British Journal of Nutrition, relied on food questionnaires from more than 1,000 people over five years and assessed their consumption of high- and low-glycemic foods. Researchers tested their blood sugar levels twice during the study period and found NO significant correlation between the glycemic index of foods and the blood-sugar levels of participants.

Mayer-Davis said that researchers should develop a new measure of how different carbohydrates can affect health. She said a better index would be based on the physical characteristics of foods, such as fat content and calories, because numerous factors influence a food's effect on blood-sugar levels.

The conclusion? It's unclear. Those hoping to lose weight through diet plans would probably be best to heed Mayer-Davis' earlier advice: eat less, exercise more, focus on balance in your life.

-- Lee Bauer

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.