I used to tell people that I ate a low carbohydrate diet. I actually believed this up until I had a recent realization. My diet is actually high in carbs — oatmeal, beans and lots of non-starchy vegetables. All these foods are rich in carbs, and surprisingly non-starchy vegetables are almost half carbohydrate. But the carbs I eat are low on the glycemic index GI. This means I don’t suffer the blood sugar fluctuations or weight gain of a typical high carb diet that contains high glycemic index foods. The glycemic index is a ranking system given to carbohydrates based on their effect raising blood sugar. The ranking goes from 0 to ; the closer to zero the less impact the food has on your blood sugar. Low GI fruit reduces blood sugar I began thinking about my diet because a study was released of people with type 2 diabetes who followed a low GI diet, including low GI fruit. The study concluded that the increase in low GI fruit predicted reductions in Hemoglobin A1c, measure indicating average blood glucose over the past two to three months blood pressure and coronary heart disease. Physician Larry Gottlieb, who has type 2 diabetes himself, said, “It stands to reason that if a low GI diet is used, with low GI fruit, you will have lower blood sugar more of the time and a lower A1C.
The extra hypoglycemia on the high carb diet could easily explain my very slightly higher-calorie intake during those 12 days. Glycemic load is a way to look at carbohydrates’ impact on blood sugar that also considers portion size. Examples of simple carbohydrates include fruits, juices and baked goods. Yet, its sugar content is only 0. Foods high in fibre add bulk to your meal and help you to feel full. Some people point to bread and other wheat-based foods as the main cause of their weight gain. A one-cup serving of cooked barley, for example, contains 44 g of carbohydrates. Low-carb blueberry smoothie. If you are looking for a healthcare provider knowledgable with low-carb nutrition, see our find a doctor map. The glycaemic index GI is a rating system for foods containing carbohydrate.
I have many patients with type 2 diabetes and prediabetes in my internal medicine practice. People eating high-carb, high-fiber diets enjoy exceptional protection from type 2 diabetes. The Adventist Health Study 2 showed that among nearly 61, people, vegans—whose diets are typically high in carbohydrate-rich foods—had half the rate of diabetes compared to non-vegetarians, even after accounting for differences in body weight. It is notable that the non-vegetarians in this study ate red meat and poultry relatively infrequently, suggesting that even small increases in meat consumption disproportionately increase the risk of type 2 diabetes. Other studies from the Adventist group show similar trends. Among 41, Adventists followed for two years, vegans had a 62 percent lower risk of developing diabetes compared to omnivores. And among 8, Adventists followed for 17 years, eating meat just once a week was linked to a dramatic 74 percent higher risk of diabetes! Both studies adjusted for body weight and other lifestyle variables. However, those eating a plant-based diet high in less-healthy foods such as fruit juices, sweetened beverages, fried potatoes, chips, refined grains, and desserts experienced a 16 percent increased risk of diabetes, highlighting the importance of choosing healthy plant foods. A high-carb, high-fiber diet can lower insulin resistance. Insulin resistance is the root problem in prediabetes and type 2 diabetes.
The foods you eat provide the raw materials for energy production and body function. Your body reacts differently to the foods you eat based on their chemical composition. High-carbohydrate foods provide a good source of energy.