0 Low Glycemic Index Diet Vs High Cereal Fiber Diet

Which of these two diets - a low-glycemic-index (LGI) diet or a high-cereal-fiber (HCF) diet - do you think would produce the better blood sugar control?

Researchers from Toronto set out to answer that question. Their results were published in the December 17 issue of the Journal of the American Medical Association:

Effect of a Low-Glycemic Index or a High-Cereal Fiber Diet on Type 2 Diabetes

Ill give you the answer up front: The low-glycemic-index diet was better, but only moderately.

The 210 participants with type 2 diabetes followed their respective diets for 6 months, at the end of which:

For those who followed the LGI diet:

• HbA1c went down by 0.50 (from 7.14 to 6.64)
  
• HDL went up by 1.7 mg/dl

For those who followed the HCF diet:

• HbA1c went down by 0.18 (from 7.07 to 6.89)
  
• HDL went down by 0.2 mg/dl (HDL is the good cholesterol, you want this to go up)

How Did The Diets Differ?

Low-Glycemic-Index Diet

"The following foods were emphasized: low-glycemic index breads (including pumpernickel, rye pita, and quinoa and flaxseed) and breakfast cereals (including Red River Cereal [hot cereal made of bulgur and flax], large flake oatmeal, oat bran, and Bran Buds [ready-to-eat cereal made of wheat bran and psyllium fiber]), pasta, parboiled rice, beans, peas, lentils, and nuts."

Fruit in the LGI diet leaned toward temperate: apples, pears, oranges, peaches, cherries, and berries.

High-Cereal-Fiber Diet

"Participants were advised to take the "brown" option (whole grain breads; whole grain breakfast cereals; brown rice; potatoes with skins; and whole wheat bread, crackers, and breakfast cereals)."

Fruit in the HCF diet leaned toward tropical: bananas, mangos, guavas, grapes, raisins, watermelon, and cantaloupe

Both Diets

Everyone was advised "to avoid foods such as pancakes, muffins, donuts, white buns, bagels, rolls, cookies, cakes, popcorn, French fries, and chips."
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0 Dos of Following a Glycemic Index Diet

* Do choose whole grains over processed whenever you can.
* Do enjoy as many fresh fruits and vegetables as you possibly can every day.
* Do look at the “whole picture” when choosing your food items.

Consider all of its characteristics.
* Do try to have at least one food from the low Glycemic Index list at

every meal.
* Do add vinegar or a no-fat vinaigrette dressing to your food

whenever possible since vinegar is acidic and lowers the food’s

Glycemic Index rating (because it slows down your digestion.)
* Do try as many foods as you can from the low Glycemic Index list.

You may be surprised to find some delicious choices that you have

never tried before.
* Do choose foods that are high in fiber. The higher the fiber the

longer it takes to digest, which will leave you feeling fuller longer

and keep your blood sugars at a steady level
for hours. Aim for between 26-35 grams of fiber per day!
* Do start the day with a great breakfast of low Glycemic Index foods.
* Do try to eat your meals at regular times and on a regular basis.
* Do be aware of the types of fats that you choose. While fat is a

necessary nutrient, some are better choices than others are.

Try to use fats that are better for your heart like olive oil and canola.
* Do eat a variety of good foods every day. Our bodies adjust to foods

and by eating differently all of the time it keeps our system “on its toes”

and in shape.
* Do look for “coarseness” in your food choices. Food that

hasn’t been over-processed will appear to have more texture and

will result in lower Glycemic Index numbers.
* Do plan your menus, shop with a list and buy plenty of fresh fruits

and vegetables when they are in season.
* Do invest in a large variety of herbs and seasonings and

experiment with them to add new and exciting flavors to your meals.
* Do look up new Glycemic Index recipes to try in order to keep

your meals interesting and fun.