A Slice of Whole Grain Bread Raises Your Blood Sugar More Than a Snickers

Have you heard someone tell you that, “A slice of whole wheat bread raises your blood sugar more than a Snickers bar?” Or possibly one of the variants for whole grain bread? …or maybe you’ve heard “two slices of wheat bread”?  I’ve been trying to dig up the research everyone keeps talking about, and the best that I could come up with is this article from The American Journal of Clinical Nutrition. In it, the authors provide a table measuring the Glycemic Load and Glycemic Index for a variety of foods. The full details behind the table are in the article, but I’ve made a composite image from the pertinent sections of the table below. Have a look:
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Another Sacred Cow Falls By The Wayside: HDL Cholesterol Not All It’s Cracked Up To Be

It turns out the cholesterol narrative we’ve been telling ourselves is not quite as clear as we’d hoped. New research reveals that high levels of HDL cholesterol (what we’ve previously called “The Good Cholesterol”) imparts NO protection against heart disease. From the New York Times’ coverage of the news:

People who inherit genes that give them naturally higher HDL levels throughout life have no less heart disease than those who inherit genes that give them slightly lower levels. If HDL were protective, those with genes causing higher levels should have had less heart disease.

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Sugar May Make You Stupid, But Omega-3’s Can Help Improve Impaired Cognition

So it turns out that fructose-induced metabolic syndrome makes you stupid. …at least it does if you’re a rat, or presumably, are rat-brained.

In a new paper published in the May 2012 issue of The Journal of Physiology with the catchy title, “Metabolic syndrome’ in the brain: deficiency in omega-3 fatty acid exacerbates dysfunctions in insulin receptor signalling and cognition”, UCLA biologists Rahul Agrawal and Fernando Gomez-Pinilla posit that cognitive impairment resulting from metabolic syndrome can be corrected by supplementing with Omega 3 fatty acids. This is the real news behind the headline, and the authors endeavor to describe it clearly:
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New Study Finds Low Carb/High Protein Diet Beats Others at 6 Months and 2 Years

New research out of Israel and published in the Journal of the American College of Nutrition compares low-carb, high protein diets to low fat and Mediterranean diets and reports that low-carb diets beat others for weight loss at 6 months and 2 years.  Additionally, the research notes that the low-carb diet appears to increase good cholesterol.




Do I Need to Exercise to Lose Weight?


Changes in Plasma Lipids and Lipoproteins in Overweight Men during Weight Loss through Dieting as Compared with Exercise – New England Journal of Medicine

As compared with controls (n = 42), dieters (n = 42) had significant loss of total body weight (-7.8±0.9 kg [mean ±SE]), fat weight (-5.6±0.8 kg), and lean (nonfat) weight (-2.1±0.5 kg) (P<0.001 for each variable), and exercisers (n = 47) had significant loss of total body weight (-4.6±0.8 kg) and fat weight (-3.8±0.7 kg) (P<0.001 for both variables) but not lean weight (-0.7±0.4 kg). Fat-weight loss did not differ significantly between dieters and exercisers. All subjects were discouraged from altering their diet composition; however, dieters and exercisers had slight reductions in the percentage of kilojoules derived from fat.

A meta-analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention – International Journal of Obesity

The data shows, however, that a 15-week diet or diet plus exercise program, produces a weight loss of about 11 kg, with a 6.6(+/-0.5) and 8.6(+/- 0.8) kg maintained loss after one year, respectively.

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