The Health Benefits of a Low Glycemic Diet

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Consumption of excessive sugar could lead to diabetes, obesity, cardiovascular diseases, and other health problems. Surprisingly, some types of fruits and vegetables aren’t as healthy as they seem! These foods could cause fluctuations in the body’s glucose level, causing insulin imbalance.

Studies show that adopting a low-sugar diet is the best way to keep the body healthy. One way to do this is to stick to a low glycemic diet. In today’s post, we are listing down the health benefits of sticking to a low-glycemic diet:

Lowers the Risk of Heart Disease

Whole grains are an important part of a low glycemic diet. And eating whole grains regularly decreases your risk of heart disease by up to 29%. According to researchers, whole grains contain soluble and insoluble fiber. Both nutrients are proven to reduce the risk of cardiovascular diseases including heart attack. An analysis published in the American Journal of Clinical Nutrition found that eating three bowls of oatmeal per day decreases cholesterol by up to 2%. Other studies found that participants with elevated blood sugar levels were three times more likely to develop cardiovascular diseases.

Reduces Inflammation

Elevated cholesterol in the blood weakens the arterial walls because it triggers inflammation. Studies link internal inflammation to a variety of progressive ailments. Eating foods high in fiber eases inflammation. A  University of Massachusetts Medical School study concluded that people who ate fiber-rich foods (about 20 grams a day) are 63% less likely to suffer from internal inflammation than those who ate low fiber foods. The conclusion was made after researchers tracked 200 people for more than a year.

A low glycemic diet consists of whole foods that are loaded with dietary fiber and antioxidants. These nutrients keep the heart and gastrointestinal system healthy.

Promotes Weight Loss

Did you know that eating unprocessed whole foods would rev start the body’s ability to burn off more fat? That’s right, whole grains, low glycemic fruits, and vegetables are not only packed with essential nutrients, they are also filling. Eating filling foods help curb appetite and control hunger pangs.

A low glycemic diet is packed with fiber-rich foods including oats, grains, lentils, and green leafy vegetables. These foods will fill you up nicely without causing the blood sugar level to spike. According to health experts, fluctuations in blood glucose level are the cause of intense cravings. When you feel fuller for longer, you are able to make better food choices!

Protects from Chronic Diseases

Studies show that low glycemic diet may help curb the risk of chronic diseases including cancer, coronary heart diseases, and diabetes. A diet that contains balanced nutrients protects the system from inflammation. At least 37 scientific studies are linking low glycemic diet to the prevention of chronic diseases. In addition, the American Heart Association recommends choosing whole foods high in fiber and low in saturated fat.

Eliminate Processed Foods from the Diet

Sticking to a low glycemic diet means eliminating processed foods from your diet. Decreasing your consumption of processed foods promotes clean eating and weight loss. Processed foods typically consist of synthetic flavors and preservatives that are toxic to the health. Cutting back processed foods from your diet dramatically decreases your risk of cancer, obesity, and diabetes.