NAME: AROOJ FATIMA
SAP ID: 70148994
SECTION: B
DEPARTMENT: BDNS
Assignment 1:
Effect of glycemic index on body weight
Dietary carbohydrates result in different postprandial blood glucose and insulin
responses, depending on the rate of digestion. The glycaemic index (GI)
classification allows for ranking foods according to their effect on the glycaemic
response: a high glucose response (high GI) or low glucose response (low GI).
There has been great interest in recent years in whether low-GI foods are more
satiating and lead to lower body weight than high-GI foods when incorporated into
whole diets. Only a few studies with similar macronutrient and fibre intake have
assessed the effect of GI on body weight. These studies, ranging from 5 to 16
weeks, have not been able to show improved satiation or lower energy intake or
body weight. However, in one study the interesting observation was made that total
fat mass was decreased. Further long-term studies using adequate differences in GI
are needed to determine whether low-GI diets can beneficially affect long-term
body weight homoeostasis in humans.
Introduction
Carbohydrates (starches and sugars) play an important role in human nutrition by
providing energy to cells in the body, particularly the brain. The average minimum
amount of glucose needed for normal brain function is 130 g per day. This level of
intake, however, is typically exceeded to meet the energy and nutrient needs while
consuming acceptable levels of protein and fat. The median intake of
carbohydrates is approximately 200/300 g per day for men and 180/230 g per day
for women. At these levels of intake, carbohydrates may contribute to significantly
elevated glycaemic and insulinaemic responses over the day. It has been postulated
that the habit of consuming carbohydrates from refined bread and cereal products
thus promotes the cluster of diseases associated with the metabolic syndrome, such
as obesity and dyslipidaemia (1, 2). This has attracted vast academic and clinical
interest and also led to numerous popular diet books.
The glycemic index
The glycaemic index (GI) is the indexing of the blood glucose response of 50 g of
available carbohydrate from a test food, compared with 50 g of carbohydrate from
a standard food (white bread or glucose) (3). The index is based on measurement
during a period of 2 h. Determining the GI of carbohydrate-rich foods allows for
ranking the glycaemic responses of various foods and, thus, separating those
producing high glycaemic responses (high GI) from those producing a more
modest blood glucose rise (low GI). In general, the insulin responses, when
measured, relate well to glycaemic responses (4). It also appears that the rate of
digestion of the food in in vitro analyses can be used as a proxy for measuring GI
in vivo (5, 6). More slowly absorbed (low-GI) starchy foods are often less
processed, or processed in traditional ways, such as wholegrain pumpernickel
breads, cracked wheat or barley, brown rice, beans and lentils. The glycaemic
response may also be reduced by adding certain acids or soluble fibre, by replacing
high amylopectin starch with high amylase starch or by the addition of fat. Further,
minimizing the degree of cooking or mincing often leads to a lower glycaemic
response to starchy foods.
Discuss about Challenges and Misconceptions regarding to foods and their
response in the body:
Misconceptions about food and its effects on the body can lead to unhealthy
dietary choices. Addressing these myths with evidence-based information from
reputable health organizations is crucial for promoting well-being.
1. Low-Fat Diets Are Essential for Lowering Cholesterol
It's a common belief that reducing overall fat intake is necessary to lower
cholesterol levels. However, the type of fat consumed plays a more significant role.
Saturated fats, found in foods like red and processed meats, full-fat dairy products,
and certain oils, can raise LDL ("bad") cholesterol levels, increasing the risk of
cardiovascular diseases. Conversely, unsaturated fats—present in nuts, seeds,
plant-based oils, avocados, and oily fish—can lower LDL cholesterol and decrease
cardiovascular risk. Therefore, replacing saturated fats with unsaturated fats is
more beneficial than merely reducing total fat intake.
2. Nuts Should Be Avoided Due to High Fat Content
While nuts are high in fat, they predominantly contain heart-healthy unsaturated
fats. Research indicates that regular consumption of nuts is associated with a lower
risk of cardiovascular disease and can help reduce LDL cholesterol levels. Nuts
also provide essential nutrients, including fiber, vitamins, and minerals, making
them a valuable addition to a balanced diet.
3. All Fats Lead to Weight Gain
The notion that all dietary fats contribute equally to weight gain is misleading.
Unsaturated fats, such as those found in olive oil, canola oil, nuts, and avocados,
offer health benefits and are essential for bodily functions. It's more important to
focus on the type of fat consumed rather than eliminating fats altogether.
4. Low-Carbohydrate Diets Are the Best Way to Lose Weight
While low-carb diets can lead to weight loss, they often restrict foods that provide
essential nutrients, such as whole grains, fruits, and legumes. Choosing the right
carbohydrates—those rich in fiber and nutrients—is more beneficial for long-term
health than simply reducing carbohydrate intake.
5. Gluten-Free Diets Are Healthier for Everyone
Unless diagnosed with celiac disease or gluten intolerance, there's no need to avoid
gluten. Whole-grain products containing gluten offer essential nutrients like B
vitamins and fiber. Unnecessarily adopting a gluten-free diet can lead to nutrient
deficiencies and isn't inherently healthier.
6. Fat-Free Products Are Always Healthier
Foods labeled as "fat-free" aren't necessarily healthier. To compensate for reduced
fat, manufacturers often add sugar, salt, or refined starches to maintain flavor and
texture. It's essential to read nutrition labels carefully, as these additions can negate
potential health benefit.
7. Eggs Should Be Avoided Due to Cholesterol Content
Eggs contain dietary cholesterol, but their impact on blood cholesterol levels is
relatively modest compared to foods high in saturated fats. For most people, eggs
can be part of a healthy diet. However, individuals with specific health conditions,
such as familial hypercholesterolemia or a high risk of cardiovascular disease,
should monitor their egg consumption.
8. Butter Is Better Than Margarine
Butter is high in saturated fat, which can raise LDL cholesterol levels. Margarines
made from vegetable oils contain unsaturated fats and are often recommended as
heart-healthy alternatives. Some spreads also include plant stanols and sterols,
which can help lower LDL cholesterol. It's essential to choose margarines without
trans fats and read labels carefully.
9. Coconut Oil Is a Healthy Alternative
Despite its popularity, coconut oil is high in saturated fat—more so than butter.
While it contains medium-chain triglycerides (MCTs), which can have health
benefits, the overall high saturated fat content suggests it should be used sparingly.
Healthier alternatives include oils rich in unsaturated fats, such as olive or canola
oil.
10. Fruit Juice Is a Good Way to Increase Fruit Intake
Fruit juice often contains high levels of sugar and lacks the fiber found in whole
fruits. Consuming whole fruits is a better option, as they provide fiber and help
regulate blood sugar levels. Limiting fruit juice intake is advisable to reduce
excessive sugar consumption.
Understanding these misconceptions is vital for making informed dietary choices
that promote overall health.
