Low GI Diet Advantages

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There are a number of advantages to the Low GI diet:

  • The diet is very high in fibre (to the recommended levels of 30g per day)
  • Fruits, vegetables and wholegrains are plentiful in the diet
  • Helps to stabilise blood sugar and insulin levels
  • Reduces the risk of developing type 2 diabetes
  • Increases HDL (“good”) cholesterol levels
  • Reduces risk of cardiovascular disease
  • Diet encourages healthy intake of “good” low GI foods
  • The diet is high in all nutrients
  • Provides healthier food choices
  • No food groups are restricted or cut out of the diet
  • Weight loss and less risk of obesity
Always eat plenty of fruits, vegetables, grains and foods low in saturated fat

References

  1. The plentiful amount of fruits, wholegrains and vegetables recommended each day provide enough of the daily fibre that is recommended for good health by nutrition experts (especially for digestive health, but also for general health)
  2. This diet has plenty of fruits, wholegrains and vegetables, which are recommended by health and nutrition experts as part of a healthy diet
  3. Salmerón J, Manson JE, Stampfer MJ, Colditz GA, Wing AL, Willett WC. Dietary fiber, glycemic load, and risk of non-insulin-dependent diabetes mellitus in women. JAMA. 1997 Feb 12;277(6):472-7. Accessed 17 January 2008. This study showed that a diet high in unrefined grains (high GI) and low in fibre increased the risk of type 2 diabetes in women
  4. Salmerón J, Ascherio A, Rimm EB, Colditz GA, Spiegelman D, Jenkins DJ, Stampfer MJ, Wing AL, Willett WC. Dietary fiber, glycemic load, and risk of non-insulin dependent diabetes mellitus in men. Diabetes Care. 1997 Apr;20(4):545-50. Accessed 17 January 2008. This study showed that a diet high in unrefined grains (high GI) and low in fibre increased the risk of type 2 diabetes in men
  5. Ford ES, Liu S. Glycemic index and serum high-density lipoprotein cholesterol concentration among us adults. Arch Intern Med. 2001 Feb 26;161(4):572-6. Accessed 17 January 2008. This study of the data of 13907 US adults showed that a diet with foods high in GI and high in GL were associated with a lower concentrations of HDL (“good”) cholesterol, which increased risk of cardiovascular disease
  6. Liu S, Willett WC, Stampfer MJ, Hu FB, Franz M, Sampson L, Hennekens CH, Manson JE. A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women. Am J Clin Nutr. 2000 Jun;71(6):1455-61. Accessed 17 January 2008. The epidemiological data of US women used for this study, suggests that high dietary glycemic load from refined carbohydrates increases the risk of coronary heart disease, irrespective of whether or not there were other (and known) coronary disease risk factors
  7. Ludwig DS. Dietary glycemic index and the regulation of body weight. Lipids. 2003 Feb;38(2):117-21. Accessed 17 January 2008. The outcome of this study was to suggest that low GI diets may be useful in the prevention and treatment of obesity and related complications

 

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