SuppVersity - Nutrition and Exercise Science for Everyone

Hillariously sweet, super cheap, and surprisingly effective: glucose! While most of you will probably already have discarded the notion that you can only lose weight if you eat a diet with an extremely low GI (on a side note: Taubes' own study falsified his "insulin theory of obesity", recently ), the notion that the ingestion of high glycemic index foods before exercise could ruin your performance, because your glucose levels, after an initial spike, will plummet and you will crash, still looms large. With that being said, athletes around the world have, somewhat paradoxically, stuck to complex carbs before competition only to then fuel their performance with extremely sugary intraworkout bars, gels and drinks. Are you a workout junkie? Try bicarbonate or other pH-buffers Caffeine & Bicarb = Perfect Match Build Bigger Legs W/ Bicarbonate HIIT it Hard W/ NaCHO3 Creatine + BA = Perfect Match Bicarb Buffers Creatine Instant 14% HIIT Boost W...

Will slimming down from a 120 cm to a 60 cm waist always ruin your metabolic rate and set you up for weight regain or can high GI protect you from yoyoing? Broscience tells us: "Carb up to preserve your resting metabolic rate." And in fact, there is some scientific evidence that suggests a link between high(er) carbohydrate intakes and increased thyroid function. The same amount of T3 will trigger a sign. higher stimulation of lipolysis and fat oxidation, for example, on high vs. low carb diets (Mariash. 1980). Low carb diets, on the other hand, lead to significant reductions of the active thyroid hormone and increases in the 'thyroid receptor inhibitor' rT3 - even in healthy individuals and if the energy intake is standardizes (Serog. 1982; Ullrich. 1985). So, is broscience right? Well, overfeeding studies show a similar increase in T3 in response to protein, fat and carbohydrates (Danforth Jr. 1979). So refeeds should work, irrespective of their carbohydrate con...

The power of GI calculations is limited and even with meals as simple as the one in the picture, the calculated glycemic index can be ~50% off! As a SuppVersity reader you've repeatedly read about macronutrient interactions, such as the insulin boosting effects of whey protein or dietary fat , studies that investigate the effects of the individual ingredients of a complete meal on the glycemic response healthy men and women, however, are scarce. Against that background the results of a recent study from the Clinical Nutrition Research Centre at the Singapore Institute for Clinical Sciences are of particular interest. After all, the Lijun Sun et al. (2014) determined the effect of co-ingesting a high-protein food (breast chicken), a fat (ground nut oil), a leafy vegetable or all three on the glycaemic and insulinaemic responses of white rice in healthy adults and did thus produce results that could be practically relevant for all of us - more relevant than inaccurately calc...

Macronutrient ratios matters, but food quality does, too. And so do exercise, laziness, sleep, .... the list is endless, so can we be surprised that modulating GI and protein is not helping much? We all "know" that going low(er) carb is good for your blood glucose management, right? Nice! So, we probably don't need studies like the Marleen A. van Baak's conducted only recently, right? I mean, carbs are bad! So why would we even be interested to hear how much the subjects of the Diogenes Study lost on one of four different diets with varying protein content and glycemic index? Or who would want to know what the subjects' 24-h glucose profiles on one out of four diets differing in carbohydrate content by 10 energy % and glycemic index by 20 units during three days. No one would like to know that, right!? In view of the fact that you're still there, I suppose that I was wrong and you are interested in the effects of different marconutrient ratios and type...

Can xanthan reduce the glycemic response to "sweet treats" like this? Have you ever heard of xanthan? Yep that's E-number E415. What? If it has an E-Number it can't be good? Well, what about vitamin C, then? That's E-Number E300. Does this make it "bad" for you? If so, I'd suggest you skip today's SuppVersity article and avoid xanthan out of principle. Otherwise, I would like to offer you to join me for another "True or False" Session ( find more of these | RSS-compatible browser or plugin for Chrome like SlickRSS needed) at the end of which we will know whether the statement "Xanthan Will Reduce Your Meals Glycemic Index, Increase Satiety and Have Overall Beneficial Effect on Your Metabolic Health" is true, or false. You can find more True or False articles at the SuppVersity Pasta "Al Dente" = Anti-Diabetic Vinegar & Gums for Weight Loss Teflon Pans Will Kill You! Yohimbine Burns Stubbor...