Health Articles

OTHER ARTICLES:
Newest Trend in Dietary Supplements—NanoBiotics
(This one's a bit scary)

Alzheimer’s Disease
—It's Preventable and Why It’s Not a Normal Part of Aging


Ticking Time Bomb:
Children's Shoes Cause Health Problems Later in Life for Adults

Simplifying Stress


From Off The Grid:
Shopping at Whole Foods

Milk Protein--Not all casein is the same


A Well-Stocked Kitchen as Apothecary

Sunlight Is Also Good For Eyes and Brain

The Two Week Test
-- In an updated, compete format. Includes Meal Ideas.

"You Caused Me to Succeed!
I was a contestant on NBC’s The Biggest Loser and lost 83 lbs while on the show. Upon returning home I wanted to start running and I was introduced to Dr. Phil’s method of heart rate training by the great folk at my local running store www.TortiseAndHare.com This form of running was the basis of my regular daily exercise routine that eventually lead to me losing an ADDITIONAL 102 lbs for a total of 185 lbs. in 9 months.
I highly recommend his books and methods for anyone. As someone who never played sports or ran growing up, his books really provided me with a invaluable education. The feelings of personal accomplishment and success I have derived from following Dr. Phil's methods have paid incredible dividends in my life as I continue to maintain my weight loss. Thanks Phil!"
-- Pete Thomas
www.WinningMan.com

MORE ARTICLES:

Burn Body Fat With Fat

Burning fat is a natural feature of our metabolism. We burn body fat for energy and use it in many other healthy ways. But fat can turn against us. Fatigue and being overweight are probably the two most common complaints heard by doctors in the Western world. There is a remedy.
Read more... 

7 Ways to Improve Cholesterol

Read on.

PAIN!
Parts 1 and 2 of this article are combined here.
Read more.


The Acid-Alkaline Issue
Click to read

The ABCs of Chronic Inflammation
Click to read

Serious Dangers of Synthetic & Unnatural Vitamin Supplements
Click to read

Liver Detoxification
by Dr. Phil Maffetone and Dr. Coralee Thompson
Click to read

Cancer Update: Is mammography for all women?
by Coralee Thompson, MD

click to read

Diet & Genes
How food can turn-on, or off, genes that make us sick or well
by Dr. Phil Maffetone
and Dr. Coralee Thompson

click to read

The Home Use of Mild Hyperbaric Chambers
Read Article
Hyperbaric Chambers Q&A

The Carbohydrate Trend

Sports & Exercise

The Sun: Vitamin D and Athletic Performance
Can spending more time in the sun improve athletic performance? The ancient Greeks believed athletes should be well bathed by the sun, and their elite athletes trained at the beach, and in the nude. The latter might be difficult in today’s society, but if your vitamin D levels are too low, the sun can definitely improve your training and racing performance. Research indicates that serum vitamin D levels of about 50 ng/ml are associated with peak athletic performance. However, a surprisingly high number of athletes have levels of vitamin D far below that mark. Read more...

Athletic Shoes and Supports: Facts & Myths
Read it...

Want Speed? Slow Down!
A newly edited article on building the aerobic system and burning body fat.
Read on...

INTERVIEWS:
Dr. Phil's Runner's World Magazine-UK interview is now here!
Read it...

Dr. Phil's interview with Will Cooper on endurance.
Read it...

The Glycemic Index

Dr. Phil Maffetone

In 1981, the first glycemic index (GI) of carbohydrate foods was published. It was a major shift in paradigm from most previous studies on this subject because it considered the body’s response to food instead of just the food’s chemical composition. The concept that people can respond differently to foods containing the same amount of carbohydrates was not new — it’s been part of the holistic philosophy for centuries. I have used and referenced the GI in my writings often since that time.

As a quick review, foods listed at 55 and below are considered low glycemic, and those above, higher glycemic. In the middle areas of this very general scale are moderate glycemic foods.

Today, the glycemic index continues to be expanded and is accepted by most professionals and researchers as a valuable dietary guideline. The relationship between consumption of higher glycemic foods and heart disease, cancer, diabetes and other chronic illness is also well accepted.

The glycemic index does have drawbacks, mainly because many people abuse it. They do this by misinterpreting the data, and twisting the information. For example, the GI is not a list of healthy vs. unhealthy food. Regardless of a food’s GI, it can be healthy or unhealthy. In fact, most of the foods on the GI list are unhealthy.

Another problem is the ability to manipulate a food’s GI. Many people have learned to lower a food’s GI by adding other food. For example, a French baguette has a very high GI of 95 (pure white sugar being 100). But add butter and sugary strawberry jam and it’s lowered to 68! That’s interpreted as: “Hey, I’m eating healthy.” No, it’s still junk food. You’ll still convert a significant amount of that carbohydrate into body fat!

Another problem is that people misread the GI numbers. Bananas are a good example. The average GI for five different bananas studied is 51. While many people would think that’s OK, this is the same as ice cream and almost the same (52) as sweet corn, two foods a health-conscious person would avoid. And, consider the range of GI for different bananas: from a low of 30 to a high of 75! Clearly some bananas – the very small ones – have a much lower glycemic index while the common large ones are much higher.

Foods on the GI are from various locations around the world. The same food, whether grown natural or manufactured, can vary significantly by location. Coke in Australia, for example, has a GI of 53; In the US, 63. And cranberry juice can range from 52 vs. 68!

Other problems with using the GI as a concrete guide is that some of the results were obtained using healthier individuals while others were performed on diabetics. The difference can be significant. And, while eating low GI foods can improve blood sugar control they may not necessarily control weight or blood fats (an indicator of heart health).

While ripeness and other features of natural foods, and other aspects of manufactured foods can all affect GI, one thing is certain. Some foods that appear lower on the index, and often interpreted as healthy, may not be. For example, there’s a major difference in foods made up of single-sugars (monosaccharides) compared to starch (polysaccharides). Many people don’t digest starch well, which can adversely affect their gut bacteria influencing their entire system in an unhealthy way. So taking a fiber supplement or adding butter to your pasta won’t make it healthier — it still can induce sleepiness afterwards or bloating and intestinal distress.

Without looking at the big picture, the GI is just another cookbook type diet people blindly follow. Indeed, that’s what is happening. Thousands of people, seeking the ultimate diet, are GI-obsessed. The problem created by this movement is that many are grasping for unhealthy food under the guise of low glycemic.


-- Be sure to read "Do taste buds influence the glycemic index?" in Doctors, etc.
 
© 2006-2015 Philip Maffetone