Healthy High-Fiber Carbs, from Grains to Fruits

A recent study confirms that slowly digested, high-fiber, low-glycemic carbs are linked to better health. These carbs include whole grains, fruits, vegetables, and legumes. While previous studies have proven the benefits of low-glycemic diets on glucose balance for people with diabetes, less is known about whether low-glycemic foods can benefit people who don’t have diabetes. This randomized, crossover feeding study from the Fred Hutchinson Cancer Research Center in Seattle compared the effects of low- and high-glycemic load (GL) diets on inflammation (a cause of chronic disease) in 80 healthy people. GL is a rating of how carbohydrate foods impact glucose levels; low-GL foods produce lower, more gradual glucose responses, while high-GL foods produce higher, more rapid responses. After two 28-day feeding periods, the low-GL diet significantly reduced inflammation and increased levels of the hormone adiponectin, which helps regulate the metabolism of fat and sugar. 

Source: Journal of Nutrition, February 2012

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