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Scientists find a diet that regulates fat and sugar metabolism
Last reviewed: 01.07.2025
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A diet rich in slowly digestible carbohydrates, such as whole grains, beans and other high-fiber foods, significantly reduces markers of inflammation in overweight and obese adults, according to researchers at the Fred Hutchinson Cancer Research Center. The "low glycemic index loading" diet does not cause sharp drops in blood glucose levels and increases levels of a hormone that helps regulate fat and sugar metabolism.
The results of the study were published in the journal Nutrition.
In a randomized, controlled trial involving 80 healthy men and women (half of whom were normal weight and half of whom were overweight or obese), researchers found that by following a low-glycemic index diet, overweight and obese participants experienced a reduction in an inflammatory biomarker called C-reactive protein by about 22%.
"This finding is important and clinically useful because C-reactive protein is associated with an increased risk of many cancers as well as cardiovascular disease," said lead author Marian Neuchouzer. "Reducing inflammatory factors is important for reducing a wide range of health risks. The improved health outcomes that come from following a low glycemic load diet are of great importance to the millions of people who are overweight or obese."
Marian Neuchouzer and colleagues also found that overweight and obese people who followed the diet had an increase in the hormone adiponectin (by about 5%). This hormone plays a key role in protecting against cancers, including breast cancer, as well as metabolic disorders such as type 2 diabetes, nonalcoholic fatty liver disease, and atherosclerosis of the arteries.
"Glycemic index" is a measure of the effect of carbohydrate consumption on blood sugar levels. The glycemic index of lentils and beans is three times lower than that of mashed potatoes, and therefore these products will not cause a sharp rise in blood sugar levels.
Participants completed two 28-day periods of randomized eating—one group ate a high-glycemic index diet, which typically contains low-fiber, highly digestible carbohydrates such as sugar, fruit, and white flour products; the other group ate a low-glycemic index, high-fiber diet (grain breads and cereals). Both diets were identical in carbohydrate, calorie, and macronutrient content.
"Since both diets differed only in the glycemic index, we can confidently say that the changes in the levels of important biomarkers were due to diet alone," said Marian Neuchouzer.
"Not all carbohydrates are equally effective in reducing chronic disease risk markers. It's all about quality," he said. "It's easy for people to change their dietary preferences. Whenever possible, choose carbohydrates that cause slow spikes in blood glucose." Low-glycemic index foods include whole grains, legumes such as beans, soybeans, lentils, milk, and fruits such as apples, oranges, grapefruit, and pears. Neuhouzer also recommends avoiding high-glycemic index foods, which cause rapid increases in blood glucose. These include foods such as white sugar, flour products, sweetened beverages, and breakfast cereals.
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