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Dr. Linda Hadley, N.D., D.Sc., Ph.D.

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  Part One - Low Glycemic Information 


This is a presentation I did for a weight loss class based on low glycemic eating a few years back that I converted into a text file for you.  It has lots of powerful information that can support your in your weight-loss plans, support you in lower your cholesterol, or in any other health related issues that you have. 


  Sugar and Its Glycemic Impact 


All sugars provide sweetness, but not all sweetener are sugars.

Sweeteners fall into two basic categories.


The caloric impact of a given sweetener does not solely define its ability to accumulate body fat.

Since all sugars are not created equally, the categorization of sweeteners as to their fat-storing properties is essential in the control of adipose tissues (excess body fat).

  Fat Storing Effects Of Sugar - How To Gauge It
Insulinogenic (insulin elevating) Response
Lipoprotein Lipase (LPL) Response
Neuropeptide Y Response
  These Three Factors Play These Roles 

Logically if the sugars contain the same calories, they should stimulate fat stores equally - this is not the case

One of the main fat storing mechanisms, insulin elevation and stimulation of lipoprotein lipase (LPL) can be examined by following the path of the sugar/sweetener from ingestion to destination.

  High Glycemic Sugars Increase Blood Fat Levels 

The addition of dietary fat to sugars that cause insulin response will lower the blood glucose/insulin response, but it will raise the fat-storing properties.

  Blood Fat Levels Are Increased By High Glycemic Sugars 

Though sucrose has a lower glycemic response than that of glucose, and a higher glycemic response than that of fructose, sucrose has the same ability to stimulate fat storage when high levels of dietary fat are ingested along with the sucrose.

A Purdue study found that the amount of fat absorbed from sugar-sweetened food/drinks is 38% to 50% more than the unsweetened or artificially sweetened foods/drinks.

  Meal Frequency 

Increasing meal frequency reduces glucose response in normal people and non-insulin-dependent diabetics.

Even though the same amount of calories is ingested, the increased frequency of feedings will result in destimulation of LPL and Neuropeptide Y.

If protein, carbohydrate, fat and nutrient content of the smaller meals is biochemically correct, the body will align itself to a position of homeostasis - if this level of homeostasis is maintained, even for a few days, the body will begin to let go of adipose tissue - this tactic also lowers LDL - cholesterol.

  Anyone Out There Want To Gain Weight 

For those whose ultimate goal is weight gain as in the athlete or under-weight person, a diet of low glycemic sweeteners, sugars, and foods with moderate fat intake, will allow for increased caloric intake and weight gain without excess fat gain.

The dietary practice of ingesting a high glycemic food, like potatoes, while attempting to add muscle mass and reduce body fat is an example of incorrect body programming.

  High Glycemic Sugars Increase Health Risks 

Sugars that stimulate insulin also stimulate lipoprotein lipase activity in the muscle and heart tissue.

Keeping plasma insulin levels lower also help protect against atherosclerosis.

Health risks associated with excess body fat and obesity include coronary artery disease, diabetes (3 times higher), increased risk of cancer (50% higher - 40% over average weight) and hypertension (3 times higher).

  Carbohydrates Versus Sugars 

Carbohydrates other than sugars have the ability to stimulate blood sugars.


Maltodextrins fall into the carbohydrate category, but in reality, they act just like sugars - which is very misleading to diabetics.

Other blood sugar offenders include:

 Certain medication, glucagon
 Unbuffered high doses of caffeine
  Glycemic Index & Glycemic Response 

The Glycemic Index rates foods according to their effect on blood sugar, this designates the glucose rise in the blood stream measured following the ingestion of the foods.

The Glycemic Index is a valuable tool but it does not tell the whole story.

A variety of nutritional factors determine the glycemic response of food - they are:

 Method Of Cooking.
 Food Frequency
 Dietary Fiber (type and amount)
 Ratios Of Protein, Carbohydrate And Fat
 Degree Of Ripeness
 Particle Size
 Enzyme Activity
 Cultivar (hybrid)
 Post Harvest Changes
 Digestion Time
  Meal Ratios 

In normal persons, ratios of 25-30% fat in a meal are reasonable and allow for reduction of glycemic meal response without stimulating fat storage and triglycerides.

Recommended ratio is:

  55% low glycemic carbohydrates
 25-30% fat
 15-20% protein

Understanding the glycemic response of sugars and other carbohydrates is essential in controlling overproduction of insulin and stimulation of adipose tissue fat.

High glycemic sugars stimulate appetite, leading to overeating.

The American trend to overeat cannot solely attributed to gluttonism, but to simple chemical reaction.

Reducing the ingestion of high glycemic sugars will result in lowered incidence of diabetes, reduced body fat levels, increased energy, and overall health.


Low Glycemic Recipes

Low Glycemic Information Part One

Low Glycemic Information Part Three

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For more information about glycemic indexing and how it applies to you, check out The Glycemic Research Institute at

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