Hormonal
Consuming grain foods that meet a carbohydrate-to-fiber ratio of ≤10:1 is associated with significantly lower levels of cardiometabolic risk factors, specifically triacylglycerols, the triacylglycerol/HDL-c ratio, fasting insulin, and HOMA-IR.
To improve insulin sensitivity and lipid profiles, prioritize grain foods that have a carbohydrate-to-fiber ratio of 10:1 or lower. This means for every 10 grams of carbohydrates, there should be at least 1 gram of fiber. Replacing white rice and white bread with brown rice and whole wheat bread (which typically meet this ratio) significantly increases fiber, magnesium, and zinc intake while reducing total carbohydrates and added sugars.
Each increase in 1% of energy (E) of these foods was associated with lower levels of blood triacylglycerol (-10.7%), the triacylglycerol/HDL-c ratio (-14.9%), fasting insulin (-13.6%), and HOMA-IR (-14.0%).
Why this rating
Based on population-based cross-sectional data with multivariable adjustments; strong association but observational design limits causal inference.
Source
Razão carboidrato fibra ≤ 10:1 na identificação de alimentos à base de cereais saudáveis: panorama do consumo, associação com fatores de risco cardiometabólico e impacto na ingestão de nutrientes
Mariane de Mello Fontanelli · 2020
DOI 10.11606/t.6.2020.tde-17022021-173103
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