Glycemic index and sugar harm

High glycemic index (GI) is one of the frequent reasons that explain the harm of sugar for weight loss. They say that "fast" carbohydrates are converted into fat, instead of being used by cells directly as energy. There is no scientific evidence for this, and there is no logic in such statements. If the background of energy shortage, sugar not used by cells, which means the body gets even less energy, and thus even more necessary to compensate for the missing of internal reserves, including fat. In fact, scientists have already put an end to the question of the effect of GI used carbohydrates on the results of weight loss. A meta-review of studies on the "Significance of the glycemic index and glycemic load for body weight, diabetes, and cardiovascular disease" (includes 73 randomized controlled trials) says literally the following: "There is not enough data in existing interventional studies to establish the benefits of introducing low-GI carbohydrate sources to a calorie-restricted diet aimed at weight loss. Despite the fact that some short-term studies have shown the benefits of low-GI carbohydrates for rapid weight loss, studies with a high degree of control over the food consumed by participants in the experiment show that changes in the GI of carbohydrates included in the diet do not affect the final changes in body weight." (2)

Effect of fast and slow carbohydrates on lipogenesis
It is not clear at all where the information appeared that fast carbohydrates are more converted into fat than slow ones. The most reliable sources of scientific information are research, but they do not indicate this.

A special scientific conference was devoted to the topic "the Relationship of the glycemic index with lipogenesis in humans", which did not reveal a significant difference in the scale of fat synthesis from carbohydrates as a result of the use of polysaccharides (in particular, starch) and mono - and disaccharides, despite differences in such indicators as the levels of insulin and glucose in the blood: "A certain relationship between the glycemic index of carbohydrates absorbed during nutrition and its ability to activate lipogenesis requires further and more careful study."(3)

Moreover, the entire carbohydrate-insulin hypothesis of obesity, which just gave carbohydrates in General and sugar in particular, a higher capacity for fat accumulation in comparison with dietary fats, has not been confirmed to date.

A systematic review and meta-analysis of "Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition" provides compelling and comprehensive data on the relationship between dietary composition, energy balance, mechanism, and risk of obesity. The review included 32 randomized controlled trials with isocaloric replacement of dietary carbohydrates with fat, with the same protein content in the food.

Only 3 out of 32 studies showed improvement in fat loss in diets with low amounts of dietary carbohydrates, whereas the vast majority showed greater fat loss in diets with low amounts of fat.

These results were the opposite of those predicted by the carbohydrate-insulin hypothesis, and disprove any so-called metabolic benefit from replacing carbohydrates with fat. (4)

Carbohydrate-insulin hypothesis
For those who don't know, the once-proposed carbohydrate-insulin hypothesis predicted that lowering dietary carbohydrate levels should lead to a significant decrease in insulin levels, which would lead to the release of fat from adipocytes, and this would contribute to:

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