There's no doubt that eating low GI foods is good for you: Not only it crowds out empty calories, but also it helps fight many of today's major health problems.
Here I've listed 16 good reasons why eating more high-fiber, low GI foods is good for your health.
Constantly high blood levels of glucose - a consequence of a diet rich in high-GI foods - cause the cells to eventually ignore insulin (insulin resistance) and gradually leading to diabetes.
Many studies indicate that eating low-fiber, high-GI foods can double the risk of type 2
diabetes.
According to a Harvard study of nearly 43,000 men, you can reverse the threat of
diabetes by swapping white bread, white rice and sugary breakfast cereals with whole grain breads, brown
rice and oatmeal.
Persistently high levels of blood sugar increases the threat of heart attacks. How so? Researchers believe
that it raises the levels of destructive compounds called "free radicals". These compounds "oxidize"
cholesterol present in the blood vessels, making it more dangerous.
People with insulin
resistance also have high blood pressure, elevated triglycerides (a type of blood fat linked to
cardiovascular disease), high levels of LDL cholesterol and low levels of "good" HDL
cholesterol. These problems, along with obesity, come together in insulin resistance, also called
metabolic syndrome.
A recent study, by researchers at several hospital in Boston, found
that overweight people who adopted a diet rich in slow carbs had lower insulin levels, triglycerides and
blood pressure than those who simply adopted a low-fat diet.
A low-GI diet can reduce the risk of stroke. High levels of glucose in your bloodstream can cause
furring of the arteries which can lead to atherosclerosis and, as a consequence, increase the
likelihood of strokes.
Women who switched just one serving of refined carbs to whole grains each
day cut their risk of stroke by 40%, say researchers at Harvard University.
When cholesterol assaults artery walls, the immune system responds with inflammation. By choosing
low GI foods, rich in both soluble and insoluble fiber, you can actually reduce inflammation in your
body.
In a study at the University of Massachusetts Medical School, researchers followed a group
of more than 50 people for a little over a year, measuring their blood periodically for levels of CRP (the
marker of inflammation).
The people who ate the most fiber - more than 20 g. per day, which is
the minimum amount most experts recommend - had 63% less inflammation than others who ate low-fiber
diets.
Also, many dermatologist believe that refined carbohydrates trigger inflammation of the
skin.
This creates high levels of free radicals which attack the collagen and elastin fibers that keep skin firm,
causing poor skin tone and wrinkles. So, by cutting sugary foods out of your diet, you will look
younger.
According to research done at Colorado State University, high insulin levels lead to the release of higher
levels of androgens (or male hormones) in the system, which trigger excess sebum production. So reducing
insulin levels can help reduce acne and oily skin.
Sugary foods attack your immune system. When fighting illness, the average white blood cell can destroy about 14 germs per hour.
However, when exposed to 100 g (3 1/2 oz) of sugar, that number falls to 1.4 germs per hour, and stays that way for two hours.
Low GI foods will potentially cut the risks of ailments such as colds and flu.
Population studies have shown that people who eat low GI foods tend to weigh less than those who prefer
sugary or starchy foods.
By slowing down digestion, low GI foods keep you full for longer,
which helps curb appetite later in the day.
Researchers at the University of Sidney in Australia
carried out a study that showed that people who had low GI foods in their diet were twice as likely to lose
5% of their body weight - and keep it off - than those who followed a conventional high-carb, low-fat diet
that doctors have been recommending for years.
Although 5% may seem like a small amount, if
you're overweight and have have even a hint of insulin resistance, that modest amount of slimming can reduce
your risk of diabetes by 58%.
For some reasons, low GI diets seem to be particularly effective
in women. Compared with women who ate a typical high-carb, low-fat diet, women who filled up on low GI
foods lost 80% more body fat and retained more muscle. Their LDL cholesterol dropped, too.
A diet rich in high-GI foods may increase the risk of breast cancer, according to researchers. The reason
is that high insulin levels trigger an increase in insulin-like growth hormones, which can encourage
breast cancer cells to grow.
Health experts recommend eating 25-30 g (about 1 oz) of fiber a day. A high-fiber content is a contributing
factor in making a food low GI, so by increasing your intake of low GI foods, you are more likely to achieve
this.
High levels of the amino acid homocysteine are linked to serious problems such as heart problems, strokes,
diabetes and the development of Alzheimer's disease in later life. By taking simple measures, such as
swapping refined foods for whole grains, your levels of homocysteine can fall
dramatically.
In a study at Yonsei University, in Seoul, South Korea, a group of men
swapped white rice for whole grains and their levels of homocysteine fell by 28% in just six weeks.
Low GI foods are rich in B vitamins which help the conversion of homocysteine into two very
beneficial compounds, glutathione and a methyl donor called SAMe.
Your energy levels rise dramatically when you go on a low-GI diet. The reason is that high-GI foods cause
sudden peaks, then falls, in blood sugar which cause your energy levels to crash. The gentle rise that
occurs with low GI foods creates a more steady energy flow.
As a consequence, you will have
more stamina. Many exercisers think they need high sugar bursts to fuel their bodies, but in fact
exercisers who stick to a low-GI diet throughout the majority of their training actually have better
endurance.
A major mental benefit of carbohydrates is that they boost levels of the calming hormone serotonin.
High-GI carbs create a quick mood boost followed by a mood crash soon afterwards, leaving you grumpy and
jittery. Low GI foods prevent this roller coaster effect.
Steady energy levels are good for your brain. In an average day, 40% of the glucose you make is used to power your brain.
Slow, steady doses of glucose from low GI foods, help to improve attention span and memory,
according to a research at the University of Wales.
Women can dramatically benefit from slow carbs as PMS (pre-menstrual syndrome) has been linked to erratic blood sugar levels.
Also, high-GI diets are thought to be related to the condition Polycystic Ovary Syndrome (PCOS) that
can cause infertility problems. The ability of high insulin levels to increase levels of androgens (male
hormones) in the body are believed to play a part here.
Infertility problems can be made worse in
women who have a high-GI diet because imbalances in blood sugar can reduce the body's ability to handle
progesterone, the hormone that is vital for a successful pregnancy.
Research at Massachusetts Institute Technology found that children raised on diets high in refined carbs
had lower IQs than those raises on low GI foods. So it's extremely important that they're given low GI foods
starting with their breakfast.
High-GI eaters of any age have been shown to be lacking zinc, iron, folate and calcium.
Studies show that people with high levels of vitamin C in their blood live up to 6 years longer than those
with lower levels.
A high GI diet can decrease the amount of vitamin C you absorb from your body
by 25%. This is because glucose and vitamin C enter cells in the same way and if there is too much glucose
around, less vitamin C is absorbed.
For a list of common low GI foods follow the link or go to the
Whole Grain Foods main page to choose your next
topic.
Return to Foods' Healing Power Homepage from Why Low GI
Foods are Good for You
Slow Carbs vs Fast Carbs - What Makes Some Carbs Better than Others?
Glycemic Index of Foods - What is It?
Glycemic Index and Glycemic Load -What is the Difference?
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