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...whether a stricter diet could reduce that risk. The theory is that foods that break down quickly in the gut and flood the blood with glucose - high-glycemic foods - put an exceedingly heavy burden on the body to churn out enough insulin to process the sugar, leading to diabetes. Low-glycemic foods, which take longer to break down and result in a more even tide of glucose in the blood after a meal, should therefore be easier for the body to handle and may stave off the progression of diabetes...
Half of the patients in the study were placed on a low-glycemic index diet, and kept a journal of what they ate for six months. The other half consumed a "brown," or high-fiber, diet rich in cereal fibers including wheat, whole-grain breads, brown rice and potatoes with their skins, and also kept a journal of their food choices. All participants were told to avoid high-glycemic foods (the glycemic index of a food is typically measured as the amount by which a 50 g portion raises blood sugar compared with white bread or pure sugar), such...
After the six months, not only did the low-glycemic diet group show lower levels of blood glucose, but they also enjoyed a 1.7 mg/dL boost in HDL, or good cholesterol, while the high-fiber group experienced a .2 mg/dL drop in their HDL. Studies have shown that raising HDL levels is one way to prevent heart attacks, but it's not clear yet whether the current findings translate to any practical protection against heart disease. (See 9 kid foods to avoid...
...what does that mean for people who are deciding which diet to try in the new year? Researchers say it's too soon to eschew a high-fiber (or low-fat or low-carb) plan to go low-glycemic load. "There are certain quirks that make [understanding] the glycemic index more complicated than understanding carbohydrates and fats," says Dr. John Buse, president of medicine and science at the American Diabetes Association. "The science in the low-glycemic index field is certainly less robust than in other nutrition management fields." Buse notes that the study's findings do not discount...
...There is this sense that we have a beauty contest of diets," says Katz. "But I don't think we are really obligated to chose between a low-glycemic diet and a high-fiber diet. There are benefits to combining them, for everyone." In other words, the bottom line is the same as it's always been: Eating a well-balanced diet - with enough fruits, veggies and low-fat protein, and restricting excess fat, sugar and processed foods - is probably the smartest choice for anyone, whether or not you have diabetes...