How Different Foods
Effect Weight Gain/Loss

These days it's no secret that carbohydrates are one of the main culprits in our national weight gain epidemic. Carbohydrates that are easily digested, such as those found in white bread, pasta, rice and potatoes, make up nearly one-half of the total calories in the typical American diet, and research shows that they contribute heavily to our collective Battle of the Bulge.

Studies published in scientific journals such as JAMA and the American Journal of Clinical Nutrition indicate that diets rich in carbohydrates that cause quick and strong increases in blood sugar levels (i.e., foods with a high glycemic index), have been linked to an increased risk for being overweight, as well as diabetes and heart disease.

A recent study, published in The New England Journal of Medicine, bolsters this theory. The study was conducted over a 20-year period on more than 120,000 men and women whose weight was evaluated at four-year intervals. It was designed, in part, to examine how specific foods are associated with weight gain over the long term.

Results showed that within each four-year period, participants gained an average of 3.35 lb. When they looked at daily consumption of specific foods, researchers found that potato chips contributed to the highest weight gain, accounting for 1.69 lb in a four-year period, and potatoes in general were the second-worst offender at 1.28 lb over a four-year period. These starchy foods were ahead of other foods commonly associated with weight gain such as sugary drinks and processed meats.

Alternatively, it's not surprising that subjects who consumed daily servings of vegetables lost an average of 0.22 lb over a four-year period, whole grains showed an average loss of 0.37 lb, fruits, a 0.49 lb loss, and yogurt accounting for the greatest weight loss of 0.82 lb.

The study authors point out that potatoes, and other starchy or sugary foods, are processed quickly by the body and cause a fast rise in blood sugar levels, therefore they rank high on the glycemic index. When blood sugar and insulin levels are high, the body stores more fat, particularly around the belly.

On the other hand, foods that are broken down more slowly in the body have a low GI, such as most vegetables, fruits and whole/unprocessed grains. They are higher in fiber and keep us feeling satisfied longer. The health benefits of high fiber diets are numerous and are known to reduce the risk of cancer, diabetes and heart disease. These foods are also full of health-promoting nutrients such as antioxidants, vitamins and minerals.

Cutting back on high-GI carbs is important for good health, but it's not easy, especially if you seem to crave those starchy breads and French fries that have become dietary staples for Americans. One thing I recommend is taking a supplement containing Phase 2 before eating starchy, high-GI foods. Phase 2 is a standardized extract of the white kidney bean that has been shown to reduce starch absorption. It works by temporarily inhibiting the action of an enzyme called alpha-amylase which is responsible for breaking starch down into sugar. When taken before meals, Phase 2 significantly reduces starch absorption, thus helping to reduce the glycemic impact of the meal and promote weight loss. Several clinical studies have been conducted on Phase 2 and have found it to be safe and effective. The recommended dosage is 1000 to 1500 mg before starchy meals.

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