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As we all know, "controlling your mouth" and "stretching your legs", that is, eating less and moving more are strategies to stay healthy and even lose weight
.
Although this "monitoring" has almost been heard by us, it still fails to prevent more and more people from being submerged by the tide of obesity
.
According to data from the World Health Organization, since 1975, the number of obese people has almost tripled
.
More than 1.
9 billion adults are currently overweight, of which 650 million are obese
.
China is the country with the largest number of obese people
.
Obesity has become an epidemic worldwide
.
The new crown pandemic will definitely pass, but when will the obesity pandemic see the light at the end of the tunnel? The "eat less and more activity" strategy is based on the "energy balance model" that has been recognized for a century.
The model points out that weight gain is caused by the body's intake of more energy than it consumes
.
Nowadays, seemingly delicious diets are everywhere and easily available, and daily intake of more energy than the body needs is simply a piece of cake.
Coupled with a sedentary life>
.
Therefore, eating too much and lack of exercise have led to a global pandemic of obesity
.
At the same time, this model has also been challenged
.
In a new study published in The American Journal of Clinical Nutrition on September 14, Beijing time, an authoritative international research team believes that the "energy balance model" has fundamental flaws, and " The carbohydrate-insulin model is of great significance for weight management and obesity treatment
.
This article believes that the "controlling your mouth" strategy usually does not work in the long term, and the "carbohydrate-insulin model" points out another direction that pays more attention to what we eat
.
According to the researchers, in the era of low-fat diets, the food supply is full of fast-digesting carbohydrates.
Reducing the intake of this type of diet will reduce the potential for storing body fat
.
Therefore, people can achieve the goal of losing weight while reducing hunger and struggle
.
After reading this, someone will definitely ask "What kind of food is a fast-digested carbohydrate?" Such high glycemic index foods as rice, white steamed buns, white rolls, white bread and regular noodles are all
.
The glycemic index (GI) is an indicator that assesses the effect of food on blood sugar after a meal
.
It is calculated based on 100g of food, GI<55 is low GI food; 55-70 is medium GI food; GI>70 is high GI food
.
The GI of 100g rice, the staple food we Chinese usually eat, is about 83, and that of 100g Fuqiang Fen Mantou is about 88
.
After entering the gastrointestinal tract, these foods are digested quickly, have a high absorption rate, and release glucose quickly, leading to a rapid increase in blood sugar
.
Therefore, they are also called "fast carbohydrates"
.
Correspondingly are high-quality carbohydrates rich in fruits, vegetables, legumes and whole grains, also known as low-glycemic index foods, that is, they stay in the gastrointestinal for a long time after eating, have low absorption rate, and slow glucose release.
Prevent the increase in blood sugar after meals
.
They are also known as "slow carbohydrates" and are believed to provide better weight control and reduce the risk of obesity
.
Glycemic load (GL), which will be mentioned later, is a measure of the quality (GI value) and quantity (grams per serving) of carbohydrates in foods.
It illustrates the effect of the total amount of glucose-increasing food intake on blood sugar
.
Foods with high glycemic load include sugary foods and beverages, white bread and rice
.
Let's get back to business
.
Since the last century, scientists have made considerable progress in understanding the biological basis of obesity
.
Many studies have shown that body weight is controlled by a complex and interconnected system involving multiple organs, hormones and metabolic pathways
.
The common genetic variants acting on these systems may explain more than 20% of the epidemiology of overweight and obesity
.
At the same time, two models for addressing the environmental causes of obesity were also proposed
.
Among them, the energy balance model (EBM) dominates
.
In this model, the energy balance is disrupted by increasing the intake of energy-intensive modern processed foods, leading to fat accumulation
.
In the carbohydrate-insulin model (CIM), one of the key effects of diet is metabolism
.
Fast-digested carbohydrates, through the action of insulin and other hormones, lead to increased fat accumulation, thereby disrupting energy balance
.
In this study, 17 internationally recognized scientists, clinical researchers, and public health experts from Harvard University, Harvard Medical School, Weill Cornell Medical School, Duke University, University of California, San Francisco, and University of Copenhagen, etc.
provided The most comprehensive description of the carbohydrate-insulin model (CIM) to date
.
They believe that CIM better reflects the biological knowledge of weight control than the energy balance model, and used this model to put forward a bold point: eating too much is not the main reason for obesity, and it will greatly affect the current global obesity pandemic.
The above is attributed to the modern diet pattern-excessive consumption of foods with high glycemic load, especially processed carbohydrates that can be quickly digested
.
These foods can cause hormonal responses, fundamentally alter metabolism, and ultimately lead to fat storage, weight gain, and obesity
.
Researchers pointed out that when we eat highly processed carbohydrates, the body increases insulin secretion and inhibits the secretion of glucagon; this in turn sends a signal to fat cells to store more calories, which in turn will provide The loss of calories in muscles and other metabolically active tissues causes the brain to perceive that the body is not getting enough energy and sends out a signal of hunger
.
In addition, metabolism may slow down as the body tries to conserve energy
.
Therefore, even if we have gained excess fat, we may still feel hungry
.
Researchers believe that to understand the obesity epidemic, we need to consider not only how much we eat, but also how the food we eat affects our hormones and metabolism; and the energy balance model asserts that all energy is similar to the body, so Ignore the key part of this puzzle
.
In summary, the study summarized more and more evidence to support the carbohydrate-insulin model
.
In addition, they also determined a series of testable hypotheses to distinguish between the two models to guide future research
.
However, the authors admit that further research is needed to finally test these two models, and perhaps a new model that is more suitable for the evidence needs to be generated
.
To this end, they called for constructive discussion and collaboration between scientists with different views to test models in rigorous and fair research
.
Paper link: https: //doi.
org/10.
1093/ajcn/nqab270 2020 hot articles selection 1.
Cup! A full paper cup of hot coffee, full of plastic particles.
.
.
2.
Scientists from the United States, Britain and Australia “Natural Medicine” further prove that the new coronavirus is a natural evolution product, or has two origins.
.
.
3.
NEJM: Intermittent fasting is right The impact of health, aging and disease 4.
Heal insomnia within one year! The study found that: to improve sleep, you may only need a heavy blanket.
5.
New Harvard study: Only 12 minutes of vigorous exercise can bring huge metabolic benefits to health.
6.
The first human intervention experiment: in nature.
28 days is enough to improve immunity.
7.
Junk food is "real rubbish"! It takes away telomere length and makes people grow old faster! 8.
Cell puzzle: you can really die if you don't sleep! But the lethal changes do not occur in the brain, but in the intestines.
.
.
9.
The super large-scale study of "Nature Communications": The level of iron in the blood is the key to health and aging! 10.
Unbelievable! Scientists reversed the "permanent" brain damage in animals overnight, and restored the old brain to a young state.
.
.
.
Although this "monitoring" has almost been heard by us, it still fails to prevent more and more people from being submerged by the tide of obesity
.
According to data from the World Health Organization, since 1975, the number of obese people has almost tripled
.
More than 1.
9 billion adults are currently overweight, of which 650 million are obese
.
China is the country with the largest number of obese people
.
Obesity has become an epidemic worldwide
.
The new crown pandemic will definitely pass, but when will the obesity pandemic see the light at the end of the tunnel? The "eat less and more activity" strategy is based on the "energy balance model" that has been recognized for a century.
The model points out that weight gain is caused by the body's intake of more energy than it consumes
.
Nowadays, seemingly delicious diets are everywhere and easily available, and daily intake of more energy than the body needs is simply a piece of cake.
Coupled with a sedentary life>
.
Therefore, eating too much and lack of exercise have led to a global pandemic of obesity
.
At the same time, this model has also been challenged
.
In a new study published in The American Journal of Clinical Nutrition on September 14, Beijing time, an authoritative international research team believes that the "energy balance model" has fundamental flaws, and " The carbohydrate-insulin model is of great significance for weight management and obesity treatment
.
This article believes that the "controlling your mouth" strategy usually does not work in the long term, and the "carbohydrate-insulin model" points out another direction that pays more attention to what we eat
.
According to the researchers, in the era of low-fat diets, the food supply is full of fast-digesting carbohydrates.
Reducing the intake of this type of diet will reduce the potential for storing body fat
.
Therefore, people can achieve the goal of losing weight while reducing hunger and struggle
.
After reading this, someone will definitely ask "What kind of food is a fast-digested carbohydrate?" Such high glycemic index foods as rice, white steamed buns, white rolls, white bread and regular noodles are all
.
The glycemic index (GI) is an indicator that assesses the effect of food on blood sugar after a meal
.
It is calculated based on 100g of food, GI<55 is low GI food; 55-70 is medium GI food; GI>70 is high GI food
.
The GI of 100g rice, the staple food we Chinese usually eat, is about 83, and that of 100g Fuqiang Fen Mantou is about 88
.
After entering the gastrointestinal tract, these foods are digested quickly, have a high absorption rate, and release glucose quickly, leading to a rapid increase in blood sugar
.
Therefore, they are also called "fast carbohydrates"
.
Correspondingly are high-quality carbohydrates rich in fruits, vegetables, legumes and whole grains, also known as low-glycemic index foods, that is, they stay in the gastrointestinal for a long time after eating, have low absorption rate, and slow glucose release.
Prevent the increase in blood sugar after meals
.
They are also known as "slow carbohydrates" and are believed to provide better weight control and reduce the risk of obesity
.
Glycemic load (GL), which will be mentioned later, is a measure of the quality (GI value) and quantity (grams per serving) of carbohydrates in foods.
It illustrates the effect of the total amount of glucose-increasing food intake on blood sugar
.
Foods with high glycemic load include sugary foods and beverages, white bread and rice
.
Let's get back to business
.
Since the last century, scientists have made considerable progress in understanding the biological basis of obesity
.
Many studies have shown that body weight is controlled by a complex and interconnected system involving multiple organs, hormones and metabolic pathways
.
The common genetic variants acting on these systems may explain more than 20% of the epidemiology of overweight and obesity
.
At the same time, two models for addressing the environmental causes of obesity were also proposed
.
Among them, the energy balance model (EBM) dominates
.
In this model, the energy balance is disrupted by increasing the intake of energy-intensive modern processed foods, leading to fat accumulation
.
In the carbohydrate-insulin model (CIM), one of the key effects of diet is metabolism
.
Fast-digested carbohydrates, through the action of insulin and other hormones, lead to increased fat accumulation, thereby disrupting energy balance
.
In this study, 17 internationally recognized scientists, clinical researchers, and public health experts from Harvard University, Harvard Medical School, Weill Cornell Medical School, Duke University, University of California, San Francisco, and University of Copenhagen, etc.
provided The most comprehensive description of the carbohydrate-insulin model (CIM) to date
.
They believe that CIM better reflects the biological knowledge of weight control than the energy balance model, and used this model to put forward a bold point: eating too much is not the main reason for obesity, and it will greatly affect the current global obesity pandemic.
The above is attributed to the modern diet pattern-excessive consumption of foods with high glycemic load, especially processed carbohydrates that can be quickly digested
.
These foods can cause hormonal responses, fundamentally alter metabolism, and ultimately lead to fat storage, weight gain, and obesity
.
Researchers pointed out that when we eat highly processed carbohydrates, the body increases insulin secretion and inhibits the secretion of glucagon; this in turn sends a signal to fat cells to store more calories, which in turn will provide The loss of calories in muscles and other metabolically active tissues causes the brain to perceive that the body is not getting enough energy and sends out a signal of hunger
.
In addition, metabolism may slow down as the body tries to conserve energy
.
Therefore, even if we have gained excess fat, we may still feel hungry
.
Researchers believe that to understand the obesity epidemic, we need to consider not only how much we eat, but also how the food we eat affects our hormones and metabolism; and the energy balance model asserts that all energy is similar to the body, so Ignore the key part of this puzzle
.
In summary, the study summarized more and more evidence to support the carbohydrate-insulin model
.
In addition, they also determined a series of testable hypotheses to distinguish between the two models to guide future research
.
However, the authors admit that further research is needed to finally test these two models, and perhaps a new model that is more suitable for the evidence needs to be generated
.
To this end, they called for constructive discussion and collaboration between scientists with different views to test models in rigorous and fair research
.
Paper link: https: //doi.
org/10.
1093/ajcn/nqab270 2020 hot articles selection 1.
Cup! A full paper cup of hot coffee, full of plastic particles.
.
.
2.
Scientists from the United States, Britain and Australia “Natural Medicine” further prove that the new coronavirus is a natural evolution product, or has two origins.
.
.
3.
NEJM: Intermittent fasting is right The impact of health, aging and disease 4.
Heal insomnia within one year! The study found that: to improve sleep, you may only need a heavy blanket.
5.
New Harvard study: Only 12 minutes of vigorous exercise can bring huge metabolic benefits to health.
6.
The first human intervention experiment: in nature.
28 days is enough to improve immunity.
7.
Junk food is "real rubbish"! It takes away telomere length and makes people grow old faster! 8.
Cell puzzle: you can really die if you don't sleep! But the lethal changes do not occur in the brain, but in the intestines.
.
.
9.
The super large-scale study of "Nature Communications": The level of iron in the blood is the key to health and aging! 10.
Unbelievable! Scientists reversed the "permanent" brain damage in animals overnight, and restored the old brain to a young state.
.
.
