Article Review: Carbohydrate-insulin Model for Combatting Obesity
Dr. Ludwig with Boston Children's hospital has helped to write an article to review why using the carbohydrate-insulin model for obesity is more effective than the conventional perspective and approaches.
Carbohydrate-insulin model states that a high-glycemic load diet leads to changes in hormone regulation and consequently results in excess fat deposits. The conventional perspective approach states that overeating results in a positive energy balance and results in fat deposits. So, what is the big difference here? The carbohydrate-insulin method says it is less about how much you eat and more about what you eat. The conventional approach is more about how much you eat, not what it is you are eating.
This new logic behind the carbohydrate-insulin model has been shown in several studies that look at the glycemic load of foods and their effect on hormones and fat deposits.
Glycemic load or the glycemic index of a food shows how quickly a food containing 50 grams of carbohydrates causes a rise and fall in blood glucose over a 2 hour period. A high glycemic index food is going to cause a rapid increase and then a rapid decrease in blood sugar which is not good for your insulin levels. Insulin is the hormone that helps to regulate your blood sugar levels and sugar storage.
High glycemic index foods include: starchy vegetables, sweets, processed grains, sugar-sweetened beverages, etc..
Consuming a diet that is full of high glycemic foods causes insulin levels to go wonky! When insulin levels are dysregulated the body thinks it is starving, and this causes the brain to increase hunger and appetite cues, which then causes over eating and weight gain.
So, Dr. Ludwig suggests consuming a diet that is lower in high glycemic foods and higher in low glycemic foods in order to maintain proper insulin levels and avoid increased hunger cues. This does not mean you have to limit high caloric foods such as those high in healthy fats like, avocado, nuts, or olive oil. Consuming healthy fats can actually help regulate weight gain when hunger cues are in line.
Dr. Ludwig uses the stoplight method to help organize foods and food categories into those that should be encouraged, eaten in moderation, and limited to 1-2 times per week.
Written By: Meghan Hawley, Ellen Byron and Associates
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