Hormonal
Low glycaemic index (GI) diets and lente carbohydrate foods reduce the risk of type 2 diabetes and cardiovascular disease, potentially through mechanisms involving reduced insulin demand, improved HDL levels, and reduced clotting factors (PAI-1), independent of or in addition to fiber effects.
Choose minimally refined grains and whole foods that have a low glycaemic index. This approach reduces the risk of type 2 diabetes and heart disease, especially if you are overweight or have a family history of these conditions. The benefit comes from slower carbohydrate release, which lowers insulin demand and improves lipid profiles.
In contrast, slow-release carbohydrate foods in low glycaemic-index diets have been shown to reduce the risk of diabetes (Salmeron et al. 1997a, b)... The greatest effect on CHD risk reduction with low glycaemic-index intake is seen at the highest BMI... indicating an interaction between glycaemic index and insulin resistance.
Why this rating
Supported by large prospective cohort studies (Nurses' Health Study, Health Professionals Study) and controlled trials.
Source
Dietary fibre, lente carbohydrates and the insulin-resistant diseases
David J.A. Jenkins et al. · British Journal Of Nutrition · 2000
DOI 10.1017/s0007114500001100
More from this paper
- Pharmacological doses of isolated viscous soluble fiber (e.g., guar gum) improve insulin sensitivity, reduce LDL-cholesterol, and lower clotting factors, whereas isolated insoluble cereal fiber (e.g., wheat bran) does not directly act on these risk factors when consumed in refined forms.Good
- The protective effect of whole-grain/cereal fiber against cardiovascular disease and diabetes may be partially due to increased vegetable protein content (higher protein-to-carbohydrate ratio) and other whole-grain components, rather than fiber alone.Moderate
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