A low GL diet is the perfect diet for controlling and treating type 2 diabetes
Low GL diets are the ideal way to control blood sugar levels and have been shown to increase insulin sensitivity. Many studies have found that low GL diets are superior to high carbohydrate, low fat diets in controlling and treating type two diabetes.
Two groups of overweight or obese people followed either a low GL diet or a low-fat low-calorie diet for two years. After each person had lost ten per cent of their body weight, other measures of their health were taken. Those on the low GL diet had greater improvements in insulin resistance (blood sugar control), triglycerides (fat circulating in the blood), inflammation and blood pressure compared with those on the conventional low-fat, low-calorie diet. The researchers concluded that a reduction in glycemic load may aid in the prevention or treatment of obesity, cardiovascular disease, and diabetes mellitus.
One group of people followed a low GL diet while another group followed a conventional low-fat, low-calorie diet (Canada’s Food Guide to Healthy Eating). Those following the low GL diet, not only lost more weight, they also had greater improvements in HDL cholesterol, triglycerides and fasting glucose compared to those on the conventional low-fat, low-cal diet after six months. These health gains were sustained or improved upon after twelve months. The researchers concluded that ‘implementation of a low GL diet is associated with substantial and sustained improvements in abdominal obesity, cholesterol and blood sugar control’.
In a study published in the Lancet in 2004, two groups of mice were fed either a low-GL diet or a high GL diet and their health compared. Besides being leaner, the low-GL group had better blood sugar control, lower blood fats and did not suffer the pancreatic disruption of the high-GL group.
Researchers at the Harvard School of Public Health monitored the health of 42,000 middle-aged men for six years and found that those who ate a high GL Diet were one and a half times more likely to develop diabetes than those who ate a low GL Diet. This positive association between GL and risk of diabetes was after taking into account other factors such as age, BMI, smoking, physical activity, family history of diabetes, alcohol consumption, cereal fibre, and total energy intake.
In a separate study, researchers at the Harvard School of Public Health also monitored the health of 65,000 middle-aged women for six years and found that those who ate a high GL Diet were also one and a half times more likely to develop diabetes than those who ate a low GL Diet.
Researchers at Harvard Medical School assessed two groups of obese adolescents who followed either an unlimited low-GL diet or a low calorie, low fat diet. In addition to losing more weight, those on the low-GL diet improved their insulin resistance while those on the conventional low-fat, low-calorie diet worsened theirs. Worsening insulin resistance is associated with obesity, diabetes and cardiovascular disease.
Fifteen volunteers followed a low-GL diet for twelve weeks while fifteen others followed a conventional low-fat, low-calorie diet. Both diets contained identical numbers of calories. The volunteers then switched diets for a further twelve weeks. Fasting insulin concentrations were significantly lower in the low GL group. Lower fasting insulin is associated with decreased risk of obesity, diabetes and heart disease.
A study of 574 adults in Massachusetts between 1994 and 1997, found that higher total carbohydrate intake, percentage of calories from carbohydrate and glycemic index/glycemic load were related to lower levels of beneficial HDL cholesterol and higher blood triglyceride levels. These results show an unfavourable effect of increased intake of highly processed carbohydrate on fat profile, which may have implications for metabolic syndrome, diabetes and coronary heart disease.
64 ‘healthy’ obese adults were put on a low GL diet for a year. This diet consisted of 20g carbohydrate and 80-100g protein per day. After a year, their fasting blood sugar levels ......
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