Scientists have found a diet that regulates the metabolism of fats and sugars
Last reviewed: 23.04.2024
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A diet rich in slowly digestible carbohydrates, such as whole grains, beans and other foods high in fiber, significantly reduces inflammation markers in adults with overweight and obesity. This conclusion was made by scientists from the Cancer Research Center. Fred Hutchinson. Such a diet with a "low glycemic load index" does not cause sharp drops in blood glucose levels and increases the level of a hormone that helps regulate the metabolism of fats and sugars.
The results of the study are published in the journal Nutrition.
In a controlled randomized study in which 80 healthy men and women participated (half of whom were at normal weight and half were overweight or obese). The researchers found that, following a diet with a low glycemic index, participants in the study with obesity and obesity observed a decrease in the biomarker of inflammation, called C-reactive protein, by about 22%.
"This discovery is important and clinically useful, since C-reactive protein is associated with an increased risk of developing many types of cancer, as well as cardiovascular diseases," said lead author Marian Neuhoyuzr. "Reducing inflammatory factors is important in reducing a wide range of health risks. Improving health outcomes by sticking to a diet with a low glycemic load index is very important for millions of people who are overweight or obese."
Marian Neuhoyuzr and his colleagues also found that in obese people who adhered to this diet, there was an increase in the hormone adiponectin (approximately 5%). This hormone plays a key role in protecting against cancers, including breast cancer, as well as metabolic disorders such as type 2 diabetes, non-alcoholic fatty liver disease and arterial atherosclerosis.
"Glycemic index" - an indicator of the effect of carbohydrate intake on blood sugar. Glycemic index in lentils and beans is three times lower than in mashed potatoes, and consequently, these products will not cause a sharp rise in the level of sugar in the blood.
Participants completed two 28-day nutritional periods in a random order - one group ate foods with high glycemic ideals, which usually contain little fiber, carbohydrates with high levels of digestibility, such as sugar, fruit, white flour flour products; the second group of participants followed a diet with a low glycemic index and high fiber content (cereal bread and cereals). Both diets were identical in content of carbohydrates, calorie and macronutrients.
"Since both diets differed only in the glycemic index, we can say with confidence that the changes in the levels of important biomarkers were due solely to diet," said Marian Neuhoyuzr.
"Not all carbohydrates equally reduce the risk markers for the development of chronic diseases, the question is in their quality," he said. "A person can easily change their dietary preferences." If possible, choose carbohydrates that cause slow flashes of blood glucose levels. " Products with a low glycemic index include whole grains, legumes such as beans, soybeans, lentils, milk and fruits such as apples, oranges, grapefruits, pears. Neuzoyuzr also recommends avoiding products with a high glycemic index, which quickly increase blood glucose levels. These include products such as white sugar, flour products, sweetened drinks and breakfast cereals.
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