High glycemic foods linked to diabetes

A recent study in the American Journal of Clinical Nutrition confirmed that a diet with lots of high-glycemic foods is linked to increased diabetes risk.

The report analyzed 24 nutrition studies on the eating habits of more than 125,000 adults.

Blood sugar spikes, pancreas pays

High-glycemic foods, like processed breads, starches and sugary treats, can spike blood sugar levels and ultimately put too much pressure on the pancreas, resulting in lowered insulin sensitivity.

Dr. David Ludwig from Boston Children's Hospital explained:

"By raising blood sugar and demanding that the pancreas keep pumping more insulin, meal after meal, day after day, a high-glycemic diet can put people at risk over the edge."

The research, conducted at the University of California, Los Angeles, found that the average adult eats about 139 grams of sugar--or the equivalent--per day.

Startling results

The study found that for every 100 additional grams of sugar eaten on top of a 2,000-calorie daily diet, participants' risk for type 2 diabetes was raised by 45 percent.

"It's easy to get more than 100 grams, especially if you're not being careful to choose the right kinds of foods," research dietician Heidi Silver, of Vanderbilt University Medical Center in Nashville, told Reuters Health.

Foods that are low on the glycemic index scale--which measures the total carbohydrate grams of a food multiplied by its assigned glycemic index number--include things like unrefined grains, nuts, fish and high-fiber fruits.

Researchers say that the wealth of misinformation about healthy eating can be harmful to those already predisposed to diabetes.

"For instance, fiber (in prepackaged energy) bars is not the same thing as natural fiber you get in fruits and vegetables," said clinical dietician Kari Kooi of Methodist Hospital in Houston.

Simple food swaps, like eating sweet potatoes instead of white potatoes or slightly green bananas rather than ripe ones can help people to eat foods lower on the glycemic index scale.

Source: Fox News