Hormonal
Low Glycemic Index (GI) and Low Glycemic Load (GL) diets are associated with higher HDL-cholesterol, reduced triglycerides, and lower incidence of diabetes and cardiovascular disease.
Focus on the quality of your carbohydrates rather than just cutting them out. Choose low Glycemic Index foods like whole grains, legumes, and vegetables. This approach helps maintain higher HDL ('good') cholesterol, lowers triglycerides, and reduces the risk of diabetes and heart disease compared to high GI foods.
In larger cohort studies, low glycaemic index foods or low glycaemic load diets have been associated with higher HDL-cholesterol levels and reduced incidence of diabetes and cardiovascular disease.
Why this rating
Supported by cohort studies and metabolically controlled trials.
Source
Viscous and nonviscous fibres, nonabsorbable and low glycaemic index carbohydrates, blood lipids and coronary heart disease
David J.A. Jenkins et al. · Current Opinion in Lipidology · 2000
DOI 10.1097/00041433-200002000-00008
More from this paper
- Viscous soluble fibers (e.g., psyllium, oat beta-glucan) reduce LDL-cholesterol by 5-10% when consumed at doses of 5-10 g/day, primarily by reducing ileal bile acid absorption.Good
- Insoluble cereal fiber (e.g., wheat bran) is associated with reduced cardiovascular disease risk in population studies, despite having no significant effect on fasting blood lipids.Moderate
- Resistant Starches (RS2, RS3) are lipid neutral, having no significant effect on serum lipids, while some nonabsorbable sugars (e.g., lactulose) may raise serum cholesterol.Moderate
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