Us study shows that obesity is young adults who secreted a hig level of insulin shed more pundson a low glycemic diet than a low fat diet. I thought this would be a good news clip for the day. It shocked me for a second. So I guess we should avoid diets and lean more towards, gycemic diet.

You are 100% correct. This is why diabetics are encouraged to follow a low glycemic meal plan. Remember that the "good" types of fats are actually *needed* by the body and should not be avoided. A low fat diet that cuts out good fats like olive oil, fish, nuts, etc. can actually do much more harm than good. Especially if that fat is replaced with large amounts of carbohydrate. There is even evidence to suggest that good fats like Omega 3's help support weight loss, and we have plenty of evidence that they reduce inflammation and help prevent heart disease.

However, don't forget that overall total calories still matter, so you CAN have to much of a good thing! Portion sizes of even healthy food (and total carbs) still matter.

The best plan for diabetics (really everyone in general) is high fibre, low simple sugars and carbohydrates, moderate LEAN protein, moderate good fats, and restricted saturated fats and fatty meats. Basically, avoid anything processed, and try to stick with a diet of mainly complex carbs in the form of veggies and whole grains (i.e. brown not white rice), and get your protein from mainly fish.

If we all ate like this, more than likely we would see a dramatic change in the number of people with preventable forms of chronic illness. Please note that some higher GI foods are OK once in awhile since they still have health benefits. An example would be some types of fruit.

A sample menu of a healthy Low GI day:

Breakfast:

Oatmeal with skim milk (with Stevia or Splenda if wanted)
Plain almonds (handful)
An apple (note that apples have fibre, and they are much lower GI than juice)
Plain or diet yogurt (1/2 cup)

Lunch

Mixed greens salad with olive oil and vinegar dressing
Grilled or broiled salmon sprinkled with fresh lemon
1/2 cup brown rice or other whole grain choice such as 1/2 a whole grain bun.
Green tea to drink.

Dinner

Baked chicken breast with fresh herbs and some low fat cheese on top (or make your own sauce without any added sugars)
1/2 cup Whole grain pasta (chose smaller portions if you need to lose weight)
Steamed veggies drizzled in olive oil

Snacks:

Natural peanut butter on top of celery sticks.
Low fat cheese cubes and tomato slices
Plain or diet yogurt
Diet Jello
Cherry tomatoes, broccoli, cauliflower, and low fat/low carb ranch dressing as dip.

If you are not already eating this way, give it a try! Your body will thank you and you will feel so much healthier! It's OK to have treats and processed food, but only when you *really* want it and not all of the time. Happy eating everyone!

P.S. The summer is great for BBQ's...which *can* be very healthy with a little planning. Grill some lean meat and veggies, and make your own (or buy) low carb BBQ sauce. Yum!

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Pre-Med Student