U.S. scientists reported* in a recent issue of Lancet that a low-glycemic-index diet led to weight loss, reduced body fat, and a reduction in risk factors for diabetes and cardiovascular disease among rats. The glycemic index (GI) is a measure of how much a food raises sugar levels in the blood.
"The study findings should give impetus to large-scale trials of low-GI diets in humans," said senior author David Ludwig, director of the Optimal Weight for Life obesity program at Children's Hospital Boston.
While this is suddenly today’s “hot” news story, Perricone readers have long known that my books The Perricone Prescription, The Wrinkle Cure, and The Clear Skin Prescription all advocate low-GI foods. These books contain comprehensive lists of “good” (i.e. low-GI) carbohydrates and “bad” (i.e. high-GI carbohydrates) to help readers make the right food choices. In my new book, The Perricone Promise, I also offer exciting new strategies to protect against the negative effects of these foods (obesity, heart disease, diabetes, acne and wrinkles).
Why is it so important to avoid these foods?
Sugary, starchy foods (e.g., breads, pasta, pastries) and other high-GI foods—such as certain sweet or starchy fruits and vegetables (e.g., potatoes, raisins, bananas)—rapidly convert to sugar in the bloodstream. The sugar triggers an insulin response from the pancreas to control the level of blood sugar in your body.
Elevated blood sugar causes a number of chemical reactions in the body that create inflammation on a cellular level. For starters, blood sugar reacts with minerals such as iron and copper, creating free radicals, which then attack the lipid bi-layer membranes of our cells. This results in a cascade of pro-inflammatory chemicals, causing further damage and accelerated aging.
Low-GI foods such as most vegetables and fruits, beans, and certain grains—including barley and old-fashioned oatmeal—are absorbed into the blood stream more slowly and therefore will not cause this burst of inflammation.
Fat, Wrinkled, and Depressed
The urge to eat a diet rich in high-GI carbohydrates can be a major contributor to weight gain, wrinkles and depression, especially in women. This is not the first time I have written about this. However, it is so important that it bears repeating. Here is why.
As a result of their unique brain chemistry, women tend to eat far less protein than their bodies require. Women have lower levels of a neurotransmitter called serotonin, and this “feel good” chemical drops even lower during menstrual cycles. In order to raise levels of serotonin rapidly, women tend to eat carbohydrates such as breads, cookies, and sweets. Though these types of carbohydrates will rapidly raise brain serotonin levels, once the blood sugar goes up and an insulin response occurs, the serotonin levels will crash again.
In order to maintain a limited number of calories a day, women tend to exclude protein and healthy fats for these carbohydrates. With a proper diet, composed of adequate protein, low-GI carbohydrates, and the all-important essential fatty acids—which are necessary to fight mental fatigue, depression and maintain youthful, beautiful skin—serotonin levels are elevated to much higher levels.
A perfect example of this would be a 6 to 8 oz. portion of wild Alaskan salmon, a large salad made with dark green leafy lettuce and dressed with extra virgin olive oil and the juice of a fresh lemon, one half cup of a lentil pilaf or barley risotto, and a two inch slice of cantaloupe for dessert.
Such a diet sustains these higher levels of serotonin, keeping our mood elevated and eliminating our continual craving for carbohydrates. “Bad,” high-GI carbohydrates are also directly responsible for the loss of tone in our skin and an increase in body fat. Remember, elevated levels of insulin put a “fat lock” on our cellular fat-burning mechanism. This is why we can eat a diet of rice cakes exclusively and not lose weight.
Spices to lower blood sugar and increase insulin sensitivity
In addition to avoiding high glycemic carbohydrates, there are other nutritional strategies to help fight the negative effects of elevated blood sugar. In a recent newsletter, I wrote about the power of the fragrant spice cinnamon and its ability to lower blood sugar.
Fenugreek is another powerful, aromatic spice that delivers many outstanding anti-inflammatory benefits. Popular in Indian cuisine, you can also purchase fenugreek tea bags in the natural food store.
This fibrous seed and curry constituent is India’s traditional Ayurvedic herbal treatment for diabetes and obesity. Research confirms that it stabilizes blood sugar as effectively as the drug glibenclamide, reduces blood lipid levels, and demonstrates strong antioxidant and anti-inflammatory properties in animal models of diabetes. Fenugreek also has marked anti-cancer and anti-microbial properties.
A recent study found that an amino acid in fenugreek seeds (4-hydroxyisoleucine) can reduce insulin resistance—a marker and early warning sign of diabetes—through activation of the early steps of insulin signaling in peripheral tissues and in liver. In addition, this amino acid improves insulin sensitivity: a very valuable therapeutic effect in diabetes treatment and in an anti-aging regimen. Fenugreek also possesses anti-glycation powers—very important in preventing wrinkled skin.
To help us stay slim and wrinkle-free, I recommend using fenugreek seeds
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Seared Halibut with Spicy Tomato Chutney
This succulent recipe comes from Neela Paniz of the Bombay Café in Los Angeles, California. (Adapted from Bon Appétit, September 2001.)
3 tablespoons olive oil
1/2 teaspoon fenugreek seeds
1/2 teaspoon nigella seeds (black onion seeds)
1/2 teaspoon mustard seeds
3 garlic cloves, minced
1 3/4 pounds tomatoes, finely chopped
1 teaspoon ground coriander
1 teaspoon turmeric
1/2 teaspoon cayenne pepper
6 6-ounce halibut fillets
Lemon slices
Heat 1 tablespoon olive oil in large skillet over medium heat. Add fenugreek seeds, nigella seeds, and mustard seeds. Cover and cook until seeds sizzle and begin to pop, about 45 seconds. Add garlic and stir 1 minute. Add tomatoes with juices, coriander, 1/2 teaspoon turmeric, and 1/4 teaspoon cayenne. Boil over medium heat until juices evaporate and mixture thickens, stirring occasionally, 12 minutes. Season chutney with salt and pepper. (Can be made 1 day ahead. Cover and chill. Rewarm over low heat, stirring often.)
Mix 1/2 teaspoon turmeric and 1/4 teaspoon cayenne in small bowl. Sprinkle spice mixture over both sides of fish fillets; rub into fish to adhere.
Sprinkle fish with salt. Heat 2 tablespoons oil in a large skillet over medium-high heat. Add fish fillets and cook until opaque in center, about 3 minutes per side. Transfer fish to plates. Top each with warm chutney. Garnish with lemon slices and serve.
Makes 6 servings.
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in cooking or taking fenugreek-powder capsules with meals, since every part of the seed provides distinct benefits. Ground seeds can give a nice lift to vegetarian dishes, and they're also good in marinades. Animal studies indicate that you may also derive some anti-glycemic benefit from fenugreek tea and the alcohol extracts of fenugreek seed offered by some natural health retailers.
Topical Strategies
As a dermatologist, I am also excited about adding topical antiinflammatories to the mix. When we eat a diet of high-GI carbohydrates we can notice a softening of the angles of the face—a lack of definition to that crisp jaw line and cheek bone. In addition we will notice a “crepiness” around the mouth, throat and eye area. To help combat these effects, avoid the foods responsible and try massaging Vitamin C Ester Concentrated Restorative Cream on the face, jaw line and throat. Follow with the super-emollient Face Finishing Moisturizer with DMAE to the same area. You will see dramatic improvement in the appearance of tone, firmness, diminishment of fine lines, pore size and increased radiance.
As always, I welcome your comments and suggestions.
Warm regards,
Nicholas V. Perricone, M.D.
