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Glycemic index diet for dummies
Eating fewer carbohydrates may be trendy-- but since your body needs them to function, eliminating too many carbs from your diet is neither healthy nor practical. Learn the glycemic index system to help you shed unwanted pounds and improve your overall health.-- Source other than Library of Congress.
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Short-term effects of a low glycemic index carob-containing snack on energy intake, satiety, and glycemic response in normal-weight, healthy adults: Results from two randomized trials
The potential positive health effects of carob-containing snacks are largely unknown. Therefore, the aims of these studies were to determine the glycemic index (GI) of a carob snack compared with chocolate cookie containing equal amounts of available carbohydrates and to compare the effects of a carob versus chocolate cookie preload consumed as snack before a meal on (a) short-term satiety response measured by subsequent ad libitum meal intake, (b) subjective satiety as assessed by visual analog scales and (c) postprandial glycemic response.
Ten healthy, normal-weight volunteers participated in GI investigation. Then, 50 healthy, normal-weight individuals consumed, crossover, in random order, the preloads as snack, with 1-wk washout period. Ad libitum meal (lunch and dessert) was offered. Capillary blood glucose samples were collected at baseline, 2 h after breakfast, just before preload consumption, 2 h after preload, 3 h after preload, just before meal (lunch and dessert), 1 h after meal, and 2 h after meal consumption.
The carob snack was a low GI food, whereas the chocolate cookie was a high GI food (40 versus 78, respectively, on glucose scale). Consumption of the carob preload decreased the glycemic response to a following meal and to the individual's feelings of hunger, desire to eat, preoccupation with food, and thirst between snack and meal, as assessed with the use of visual analog scales. Subsequently, participants consumed less amounts of food (g) and had lower total energy intake at mealtimes.
The carob snack led to increased satiety, lower energy intake at meal, and decreased postmeal glycemic response possibly due to its low GI value. Identifying foods that promote satiety and decrease glycemic response without increasing the overall energy intake may offer advantages to body weight and glycemic control.
•A carob-based snack was found to be a low-glycemic-index food.•The carob snack led to increased satiety and lower energy intake at ad libitum meal.•The carob preload snack significantly decreased the postmeal glycemic response.•Snacks formulated with carob flour may offer advantages to body weight and glycemic control.
Journal Article
Effect of a low glycemic index Mediterranean diet on non-alcoholic fatty liver disease. A randomized controlled clinici trial
Non-Alcoholic Fatty Liver Disease (NAFLD) is currently the most common form of liver disease worldwide affecting all ages and ethnic groups and it has become a consistent threat even in young people. Our aim was to estimate the effect of a Low Glycemic Index Mediterranean Diet (LGIMD) on the NAFLD score as measured by a Liver Ultrasonography (LUS).
NUTRIzione in EPAtologia (NUTRIEPA) is a population-based Double-Blind RCT. Data were collected in 2011 and analyzed in 2013-14.
98 men and women coming from Putignano (Puglia, Southern Italy) were drawn from a previous randomly sampled population-based study and identified as having moderate or severe NAFLD.
The intervention strategy was the assignment of a LGIMD or a control diet.
The main outcome measure was NAFLD score, defined by LUS.
After randomization, 50 subjects were assigned to a LGIMD and 48 to a control diet. The study lasted six months and all participants were subject to monthly controls/checks. Adherence to the LGIMD as measured by Mediterranean Adequacy Index (MAI) showed a median of 10.1. A negative interaction between time and LGIMD on the NAFLD score (-4.14, 95% CI -6.78,-1.49) was observed, and became more evident at the sixth month (-4.43, 95%CI -7.15, -1.71). A positive effect of the interaction among LGIMD, time and age (Third month: 0.07, 95% CI 0.02, 0.12; Sixth month: 0.08, 95% CI 0.03,0.13) was also observed.
LGIMD was found to decrease the NAFLD score in a relatively short time. Encouraging those subjects who do not seek medical attention but still have NAFLD to follow a LGIMD and other life-style interventions, may reduce the degree of severity of the disease. Dietary intervention of this kind, could also form the cornerstone of primary prevention of Type 2 Diabetes Mellitus (T2DM) and cardiovascular disease.
Journal Article
Satiety, glycemic profiles, total antioxidant capacity, and postprandial glycemic responses to different sugars in healthy Malaysian adults
•The glycemic index value of minimally refined brown sugar (MRBS) was less than that of refined sugar (RS).•MRBS showed better glycemic profiles compared with RS according to glucagon values.•The satiety profiles for MRBS were less than those of RS according to peptide tyrosine and C-peptide values.•The consumption of MRBS jelly showed higher total antioxidant capacity values compared with RS jelly.
We investigated a low-glycemic index (GI), minimally refined brown sugar (MRBS) that retains a consistent amount of antioxidant polyphenols. This study aimed to determine whether MRBS has a lower postprandial glycemic response and GI value compared with other types of refined sugar (RS). Low glycemic response foods are also reported to increase satiety. Accordingly, we also evaluated satiety profiles, glycemic profiles (glucose, insulin, and glucagon), and total antioxidant capacity (TAC).
This work shows the results of two single-blind, cross-over studies (studies 1 and 2). For each study 14 healthy Malay individuals with a normal body mass index were recruited. In study 1, capillary blood samples were used to determine the GI of the tested sugars. Venous blood samples were used in study 2 to measure the concentrations of satiety hormones (peptide tyrosine, C-peptide, glucagon-like peptide-1, and leptin), TAC, plasma glucose, insulin, and glucagon concentrations at baseline (0 min) and at 60 and 120 min after consumption of the MRBS and RS formulated jellies.
The incremental area under the curve of glucose positive control (312 ± 62.54 mmol.min/L) was significantly higher than that of other types of sucrose (P < 0.05). MRBS (GI: 54 ± 4.5 mmol.min/L) and brown sugar (GI: 50 ± 5.0 mmol.min/L) were categorized as low GI, and RS (GI: 64 ± 5.73 mmol.min/L) was in the medium category, which was significantly lower than the GI of glucose (GI: 100 mmol.min/L; P < 0.05). Likewise, there was a significant difference in satiety profiles (peptide tyrosine and C-peptide), glycemic profile (glucagon), and TAC (P < 0.05) between RS and MRBS jellies.
The results of our work show that MRBS had a lower GI (study 1), and better satiety, glycemic profiles, and TAC (study 2) compared with RS.
Journal Article
Diet and Glycemic Index in Children with Type 1 Diabetes
In children with type 1 diabetes, a healthy lifestyle is important to control postprandial glycemia and to avoid hyperglycemic peaks that worsen the inflammatory state of vessels and tissues. Glycemic index and glycemic load are two important indexes which assess the quality and quantity of foods consumed during meals. The main macronutrients of the diet have a different effect on postprandial blood glucose levels, so it is important that diabetic children consume foods which determine a slower and steadier glycemic peak. In this review, we present the results of the most recent studies carried out in the pediatric population with T1D, whose aim was to analyze the effects of low-glycemic-index foods on glycemic control. The results are promising and demonstrate that diets promoting low-glycemic-index foods guarantee a greater glycemic stability with a reduction in postprandial hyperglycemic peaks. However, one of the main limitations is represented by the poor adherence of children to a healthy diet. In order to obtain satisfactory results, a possibility might be to ensure a balanced intake of low-, moderate- and high-glycemic-index foods, preferring those with a low glycemic index and limiting the consumption of the high- and moderate-glycemic-index types.
Journal Article
Effect of Epigallocatechin Gallate on Glycemic Index: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
•The present systematic review and meta-analysis included 41 randomized controlled trials.•Epigallocatechin gallate supplementation notably reduced decrease FBS, HA1c and HOMA-IR in diabetic patient.
Epigallocatechin gallate (EGCG), a major catechin found in green tea, has been suggested to influence glycemic control. This systematic review and meta-analysis aim to evaluate the effects of EGCG on the glycemic index (GI) and related glycemic parameters.
Using predefined keywords, online databases (PubMed, Scopus, Web of Science Core Collection, and Google Scholar) were searched for relevant studies, published from inception up to May 2024. Initially 1994 studies were obtained out of which 41 RCTs were decided to be included for further analyses.
The meta-analysis demonstrated that EGCG supplementation led to statistically significant, but modest, reductions in fasting blood glucose (FBG), HbA1c, and HOMA-IR. Notably, the reduction in HbA1c (WMD: −0.18%, 95% CI: −0.35, −0.02; P = 0.029) was small and may not equate to clinically meaningful benefits for all populations. Furthermore, the effect on fasting insulin was not statistically significant (WMD: −0.50; 95% CI: −1.46, 0.47; P = 0.313), indicating a lack of robust or consistent impact on this parameter across studies.
Although EGCG supplementation is associated with improvements in some glycemic parameters, these effects especially for HbA1c and fasting insulin are modest and may not be clinically meaningful for most population. Therefore, current evidence does not strongly support the use of EGCG as a stand-alone intervention for glycemic control.
Journal Article