Hormonal
Diets with a high glycemic load (high-GI carbohydrates) are independently associated with an increased risk of type 2 diabetes and cardiovascular disease, whereas low-GI diets improve glycemic and lipid control.
Focus on the quality and type of carbohydrates you eat, not just the total amount. Choose low-glycemic index foods like legumes, whole grains, pasta, and most fruits and vegetables. These foods help manage blood sugar and insulin levels, reducing the risk of type 2 diabetes and heart disease. Be aware that high-glycemic foods, even those with sugar, can spike blood glucose and insulin, potentially leading to weight gain and metabolic issues, especially if you are overweight or sedentary.
Observational studies suggest that diets with a high glycemic load (GI carbohydrate content) are independently associated with increased risk of type 2 diabetes and cardiovascular disease.
Why this rating
Supported by large-scale prospective observational studies (Nurses Health, Health Professionals) and multiple clinical intervention studies, though the author notes a need for more long-term RCTs.
Source
Glycemic Load and Chronic Disease
Janette C. Brand-Miller · Nutrition Reviews · 2003
DOI 10.1301/nr.2003.may.s49-s55
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- Low-glycemic index diets promote weight loss and reduce body fat compared to high-glycemic index diets, primarily by enhancing satiety, minimizing postprandial insulin secretion, and increasing fat oxidation.Moderate
- High glycemic load diets are associated with an increased risk of colorectal and breast cancer, potentially through mechanisms involving hyperinsulinemia, insulin resistance, and insulin-like growth factors (IGFs).Limited
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