Macro partitioning
High dietary glycemic load combined with low cereal fiber intake significantly increases the risk of developing type 2 diabetes, whereas high cereal fiber intake is inversely associated with diabetes incidence.
Focus on the quality and fiber content of your carbohydrates rather than just cutting them out. Choose foods with a low glycemic load and high cereal fiber (like whole grains, vegetables, and legumes) to significantly lower your risk of type 2 diabetes. Avoid high glycemic load foods, especially if your fiber intake is low.
In this study the relative risk of type 2 diabetes was 2.50 (95 % CI 1.14, 5.51) for women with the combination of high GL and low-fibre intake (GL > 165 and cereal fibre < 2.5 g/d v. GL < 143 and cereal fibre > 5.8 g/d)
Why this rating
Based on large prospective cohort studies (Nurses' Health, Health Professionals) with consistent inverse associations for fiber, though intervention trials are lacking.
Source
Diet composition and the risk of type 2 diabetes: epidemiological and clinical evidence
M. Parillo et al. · British Journal Of Nutrition · 2004
DOI 10.1079/bjn20041117
More from this paper
- High intake of trans fatty acids and animal (saturated) fats increases the risk of type 2 diabetes, while vegetable (unsaturated) fats are associated with a reduced risk.Good
- Moderate alcohol consumption (one to two drinks per day) is associated with a 30-40% lower risk of type 2 diabetes compared to abstinence.Good
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