Other Benefits of GI low diet

Studies have shown that the low-GI diet may also have other health benefits:

• Improved cholesterol levels: Low-GI diets have been shown to reduce total cholesterol by 9.6% and LDL cholesterol by 8.6%. LDL cholesterol is associated with an increased risk of heart disease and stroke.
• May help you lose weight: Low-GI diets have helped healthy adults lose 1.5–4.2 pounds (0.7–1.9 kg) over 5–10 weeks. The availability of research on the effects of weight loss over the long term is limited.
• May reduce the risk of cancer: People who consume high-GI diets are more likely to develop certain types of cancer, including endometrial, colorectal and breast cancer, compared to people on low-GI diets .
• May reduce the risk of heart disease: A review of 37 studies found that people on high-GI diets were 25% more likely to develop heart disease than those on low-GI diets. Further evidence is required to confirm these associations.

SUMMARY:Low-GI diets have been associated with a reduction in weight and cholesterol. On the other hand, high-GI diets have been linked to heart disease and colorectal, breast and endometrial cancers.

Foods to Eat on a Low-GI Diet

There’s no need to count calories or track your protein, fat or carbs on the low-GI diet.

Instead, a low-GI diet involves swapping high-GI foods for low-GI alternatives.

There are plenty of healthy and nutritious foods to choose from. You should base your diet on the following low-GI foods:

• Bread: Whole grain, multigrain, rye and sourdough varieties
• Breakfast cereals: Porridge made with rolled oats, bircher muesli and All-Bran
• Fruit: Such as apples, strawberries, apricots, peaches, plums, pears and kiwi
• Vegetables: Such as carrots, broccoli, cauliflower, celery, tomatoes and zucchini
• Starchy vegetables: Carisma and Nicola potato varieties, sweet potatoes with an orange flesh, corn, yams
• Legumes: Examples include lentils, chickpeas, baked beans, butter beans, kidney beans
• Pasta and noodles: Pasta, soba noodles, vermicelli noodles, rice noodles
• Rice: Basmati, Doongara, long-grain and brown rice
• Grains: Quinoa, barley, pearl couscous, buckwheat, freekeh, semolina
• Dairy: Milk, cheese, yogurt, custard, soy milk, almond milk

The following foods contain few or no carbohydrates and therefore do not have a GI value. These foods can be included as part of a low-GI diet:

• Meat: Including beef, chicken, pork, lamb and eggs
• Fish and seafood: Examples include salmon, trout, tuna, sardines and prawns
• Nuts: Such as almonds, cashews, pistachios, walnuts and macadamia nuts
• Fats and oils: Including olive oil, rice bran oil, butter and margarine
• Herbs and spices: Such as salt, pepper, garlic, basil and dill

To search for foods not found on this list, use this GI search tool.

BLOCKQUOTE:The low-GI diet involves swapping high-GI foods for low-GI alternatives. For a balanced diet, consume low-GI options from each of the food groups.

Source: Link