The low glycemic index (GI) diet is rated one of the best diets to follow because it measures how foods containing carbohydrates raise blood sugar.
The diet measures the ranking of food according to its effect on blood sugar levels.
The rates at which different foods raise blood sugar levels are graded compared to the absorption of 50 grams of pure glucose, which is used as a reference food and has a glycemic index value of 100.
The diet was created in the early 1980s by Canadian professor Dr. David Jenkins.
In a study published in the US National Library of Medicine, National Institutes of Health, diets with a low glycemic index for type 2 diabetes were analyzed.
The study searched PubMed, The Cochrane Library, EMBASE, and clinical trial records of published and unpublished studies through March 1, 2019, for enteric diets and their ability to control blood sugar levels.
The results showed that low-glycemic index diets were effective in reducing glycated hemoglobin (HbA1c), fasting glucose, body mass index, total cholesterol, and LDL, but had no effect on insulin, triglycerides, or insulin requirements.
The decrease in fasting glucose and HbA1c was inversely associated with body weight.
The largest decrease in blood glucose level during fasting was observed in the longer-term studies, according to Russia Today.
The study concluded that “low glycemic index diets may be beneficial for controlling blood sugar, and may reduce body weight in persons with prediabetes or diabetes.”
In another study with the US National Library of Medicine, the National Institutes of Health, the glycemic index was analyzed in the diet of European outpatients with diabetes.
The study said: “The relationship of the digestive system with serum cholesterol (total, LDL HDL) and triglycerin was analyzed in 2810 persons with type 1 diabetes.”
It concluded that the study of European patients with type 1 diabetes showed that low blood sugar is associated with lower hemoglobin A (1c) concentrations, regardless of fiber intake.
What is the glycemic index of foods?
The glycemic index (GI) indicates whether a type of food raises blood sugar levels quickly, moderately, or slowly.
This means that it could be beneficial for people with diabetes.
Some carbohydrates are digested and absorbed at different rates, and the glycemic index defines how quickly each carbohydrate-based food or drink affects blood glucose levels.
The GI runs from 0 to 100, and pure glucose, which has a GI of about 100, is usually used as a reference.
Slowly absorbed carbohydrates have a low GI rating, and the foods included in this are fruits and vegetables, unsweetened milk, nuts, legumes, some whole grains and bread.
And when it comes to foods with a low GI rating that help keep your blood sugar low, avocados are one of the best.
Other foods include tuna, fish, sour cherries, leafy greens, berries, almonds, whole grains, and eggs.
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