Hormonal
A low glycaemic index (GI) diet improves lipid profiles (lower total cholesterol, triglycerides, and VLDL; higher HDL) and reduces cardiovascular disease risk in both diabetic and healthy individuals.
To improve your cholesterol and triglyceride levels, focus on the glycaemic index of your carbohydrates. Swap refined carbs (white bread, sugar) for low-GI options like pulses, legumes, and whole grains. This approach lowers bad lipids (VLDL, Triglycerides) and raises good cholesterol (HDL), reducing your risk of heart disease more effectively than simply eating low-fat.
A meta-analysis of eleven studies... lists the following improvements after a low-GI diet: ... a 6 % decline of total cholesterol, and a 9 % fall in triacylglycerols... Prospective studies have demonstrated that low-GI CHO improves insulin sensitivity in subjects with diabetes, obesity and CHD... VLDL concentrations are lowered.
Why this rating
Supported by meta-analyses, large prospective cohort studies (Nurses' Health Study, Health Professional Follow-up Study), and mechanistic animal/human studies.
Source
Health benefits of low glycaemic index foods, such as pulses, in diabetic patients and healthy individuals
Salwa W. Rizkalla et al. · British Journal Of Nutrition · 2002
DOI 10.1079/bjn2002715
More from this paper
- Adopting a low glycaemic index (GI) diet improves glycaemic control (lower HbA1c and fasting glucose) and reduces insulin requirements in patients with type 1 and type 2 diabetes compared to standard or high-GI diets.Good
- A low glycaemic index (GI) diet increases satiety and reduces voluntary energy intake, facilitating weight loss and fat mass reduction in overweight and obese individuals.Good
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