(24-10-11) How to Use the Glycemic Index to Your Advantage

by David Juan, MD

Two health conditions that go hand-in-hand are type 2 diabetes and obesity. On
both fronts, the glycemic index (GI) comes into play. Let's look at how you can
use GI ratings for foods to your benefit in these areas.

1. GI and Diabetes
Many studies have shown that high-GI foods increase the risk of type 2
diabetes. One large one involving nearly 43,000 healthy men found that a diet
of high GI and low- fiber foods did just this. Another study, of more than
65,173 healthy women, confirmed that having a high-GI diet and a low fiber
intake increases diabetes risk. This one suggests that diabetes could be
reduced in the U.S. if people ate more whole grains.

A large study of 14 previous studies with 356 diabetic patients clearly showed
that the low-GI diet improved both the short- and long-term control of blood
sugar in diabetics. This one showed that a low-GI diet could work just as well
or better than diabetes medications. There isn't much doubt that, to reduce
your risk of diabetes, or help treat the condition, eating more low-GI foods
can work. Other studies have found that these foods could lower cholesterol and
reduce other risk factors for heart disease in people who have diabetes.

2. GI and Obesity
A typical Western diet is high in carbs and high-GI foods, with potatoes,
breads and low-fat cereals. These are digested and absorbed quickly, putting
intense demand on insulin. Low-GI foods control weight better by making you
feel full and burning through more fat. They do this by being digested and
absorbed slowly, causing a slower rise in glucose and insulin in the blood.

It's been claimed that a 50% increase in the GI of a meal (e.g. from 50 to 75)
will lead to a 50% decrease in the sense of feeling full. In a big trial,
researchers showed that 16 out of 17 studies confirmed that low-GI diets
increase make you feel fuller. Better and larger studies are still needed to
see if a low-GI diet could help prevent and treat obesity.

Sources:
Salmeron, J., et al., "Dietary fiber, glycemic load, and risk of NIDDM in
men," Diabetes Care, 1997; 20: 545-50.
Salmeron, J., et al., "Dietary fiber, glycemic load, and risk of non-insulin dependent diabetes mellitus in women," JAMA, 1997; 277: 472-77.
Brand-Miller, J., et al., "Low-Glycemic Index Diets in the Management of
Diabetes," Diab. Care, 2003; 26: 2,261-67.
Ludwig, D.S., "Dietary Glycemic Index and obesity," J. Nutr., 2000; 130: 280S-283S.

News

---

In evidenza

"L'informazione presente nel sito serve a migliorare, e non a sostituire, il rapporto medico-paziente."

Per coloro che hanno problemi di salute si consiglia di consultare sempre il proprio medico curante.