Research
Macro partitioning
High-glycemic-index (GI) carbohydrate foods worsen metabolic syndrome factors (glucose, triglycerides, HDL, fibrinolysis), whereas high-fiber, low-GI foods do not induce these detrimental effects.
Choose carbohydrates that are high in fiber and have a low glycemic index (e.g., vegetables, legumes, whole grains). Avoid high-GI carbs (e.g., white bread, sugary drinks) as they worsen metabolic health. You do not need to eliminate carbs entirely.
GoodQualifiesHIGH confidence
the detrimental effects of a high-carbohydrate diet on plasma glucose/insulin, triglyceride/HDL or fibrinolysis occur only when carbohydrate foods with a high glycaemic index are consumed, while they are abolished if the diet is based largely on fibre-rich, low-glycaemic-index foods.
Why this rating
Supported by multiple studies and meta-analyses cited (Garg 1998, Riccardi & Rivellese 1991, etc.).
Source
Dietary treatment of the metabolic syndrome — the optimal diet
Gabriele Riccardi et al. · British Journal Of Nutrition · 2000
narrative_reviewCited 266×
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