|So there is no magic bullet Tonto|
I think I need to address diet some. I’m a believer of old fashion calories in and calories out school of weight management. But it needs to be balanced. I don’t believe there is a “magic bullet” that will work for everybody. I do believe a lower glycemic diet will help keep your insulin levels under control better and manage appetite better.
Rated #1 Diet Overall by US News and World Report three years running. To be top-rated, a diet had to be relatively easy to follow, nutritious, safe, and effective for weight loss and against diabetes and heart disease. The DASH diet emphasizes eating a variety of foods and portion size.
While specifically aimed at hypertension (DASH stands for Dietary Approaches to Stop Hypertension), this is a very healthy diet that is easy to follow and comes in a variety of calories so you can control your weight the way you want.
While you can buy a book to follow, many free online resources are \\\available.
**I’m a pediatrician, not an internist and I’m not your doctor, so the usual warning “check with your primary care provider before any major change in your diet” applies. You are responsible for your health care.**
Dash Diet Resources
DASH Diet Oregon was created by a team of registered dietitians with the Nutrition Education Services/Oregon Dairy Council. An excellent place to start. Complete enough you don’t need anything else.
NIH DASH Eating site – A bit more evolved like any government site but worth a look.
In Brief: Your Guide to Lowering Your Blood Pressure with DASH (PDF)
from NIH but you need this
Glycemic Index Discussion
This is the basis for low carb diets of all types even if they don’t admit it. Unfortunately, nobody quite knows what to do with it.
A Brief Primer
Glycemic Index(GI)- this is an experimental measurement of how fast any food product will raise blood sugar. It is usually measured against a standard of sugar. So something with a GI of 100 is equal to sugar in its rate of absorption. If 50 then it raise blood sugar at only 50% as fast as sugar. There is no way to calculate this accurately, it must be measured which means cost and disagreement. Most companies don’t have this done especially if it would be an embarrassing number. You can’t even get an understandable list of ingredients or nutritional information from most of them.
There are websites that will give you GIs for almost any food. There is no way they are measured. They are somehow calculated and should not be trusted to be correct.
Glycemic Load (GL)– Is the GI multiplied by total carbohydrates. So a carrot has a high GI, but low carb load will have a small GL.
What to do with this?
Basically, nobody knows. Of course, the diet companies claim to know. You know the ones that work by “the magic of the glycemic index.” I don’t doubt that they have some idea of what they do. But the science is just not there yet.
There are probably too many variables ever to be of much use in their current state. Examples: is the wheat grown in farmer Y’s farm in North Dakota in September the same as farmer X in Kansas in June? What about how fine it is milled? What about variability between patients. I have a thousand of these.
The easiest thing to do is just keep simple carbs down and eat your veggies. By doing this, you will help control your hunger and thereby decreasing your caloric intake. Also, I suggest you discuss your diet with your Primary Care Provider.