by Kelley Herring
Need a good reason to adopt a low glycemic healthstyle? How about preventing and managing diabetes.
After a high-glycemic load meal, blood sugar spikes and the body must produce enough insulin to effectively shuttle blood sugar into cells. This high demand for insulin is taxing to the beta cells of the pancreas, which can lead to insulin resistance and diabetes.
But choosing low-glycemic carbs (like whole grains, beans and sweet potatoes) can help stabilize blood sugar, making less work for your endocrine engine while helping to reduce the risk for diabetes and heart disease.
Let's take a look at the research:
The Nurses' Health Study (NHS) found that women with the highest dietary glycemic loads were 37% more likely to develop diabetes over the next 6 years than women with the lowest dietary glycemic loads.
The Framingham Research Study conducted at the Jean Mayer US Department of Agriculture, Human Nutrition Research Center on Aging at Tufts University examined the relationship between whole grains and metabolic risk factors for type 2 diabetes and cardiovascular disease. Using 2941 participants, the study found an inverse association between whole grain intake and fasting insulin, specifically among overweight participants.
A Harvard study examined the relationship between intake of whole vs. refined grains among 75,521 women free of diabetes and heart disease. Using a good frequency questionnaire to determine the highest and lowest intake of whole grains, the study concluded that intake of whole grains substantially reduces the risk of diabetes, especially among women with a
BMI greater than 25.
A study conducted at the University of Minnesota had similar findings and examined the relationship between carbohydrates, dietary fiber, magnesium and carbohydrate rich foods and the glycemic index with the incidence of diabetes among 35,988 Iowa women. The study concluded that whole grains, cereal fiber and dietary magnesium have a protective role in the development of diabetes.
The Insulin Resistance Atherosclerosis Study (IRAS) evaluated specific dietary patterns and their relationship with insulin resistance and found those who ate the most whole grains, specifically in the form of dark breads, had increased insulin sensitivity. Researchers believe the
fiber and
magnesium found in whole grains may be to credit for the beneficial effects on insulin function.
When it comes to carb-rich foods, go low! Choose breads, tortillas and crackers made with 100% whole grains and no trans fat. Try Food for Life products (like Ezekiel 4:9 Sprouting Grain Bread) made with sprouting grains and certified for their low glycemic ranking.
Do You Get Enough of This Diabetes-Fighting Fat?
A trimmer tummy and better blood sugar control… from a fat?
It’s true!
A study published in the American Journal of Clinical Nutrition found that eating a diet rich in this fat for six months improved insulin resistance by more than 12%! What’s more, it also reduced belly bulge… without exercise!
Learn more on p. 29 of Fats That Heal, Fats That Harm and use our Personalized Recipe Search to find recipes highest in this tummy-trimming, blood-sugar balancing fat.
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