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Starch (Carbohydrate) Digestion and AbsorptionCarbohydrate loading and digestion -
Simple carbohydrates sugars. Simple carbohydrates, also known as sugars, consist of one or 2 saccharides — monosaccharides or disaccharides. Examples of sugars include glucose, sucrose, and fructose.
They are quickly absorbed and provide a rapid source of energy. Sugars are found naturally in fruits, milk and milk products, and simple sugars are also added to a variety of processed foods and drinks like sweets and soft drinks. Complex carbohydrates starches.
Complex carbohydrates, or starches, consist of many saccharide units linked together and are found in foods such as potatoes, bread, rice, and pasta. These carbohydrates are digested more slowly than simple sugars, providing a more sustained energy release due to their lower glycaemic index.
This is particularly true of starches that contain fibre e. wholemeal bread, potatoes with skin, and brown rice. Dietary fibre. Dietary fibre is a type of carbohydrate that our bodies cannot digest. There are 2 types of fibre: soluble, which dissolves in water and can help lower blood glucose and cholesterol levels, and insoluble, which can help food move through your digestive system, promoting regularity and helping prevent constipation.
It is important to understand the different types of carbohydrates and their roles to better optimise dietary strategies such as carb loading, to improve athletic performance. Carb loading is primarily intended for endurance athletes preparing for prolonged, intensive events, typically those lasting 90 minutes or longer.
This is because such strenuous activities deplete glycogen stores in muscles, which could result in fatigue and reduced performance. By carb loading, athletes aim to maximise their glycogen storage, which can enhance their endurance and delay the onset of fatigue.
Examples of activities where carb loading may be beneficial include marathon running, long-distance cycling, triathlon events, and long-distance swimming. However, it's less relevant for sports involving short bursts of activity, such as sprinting or weightlifting, and for activities of a lower intensity or shorter duration.
While carb loading can be beneficial for endurance athletes, it's important to note that it should be approached with care. Not every endurance athlete will respond to carb loading in the same way, and individual dietary needs can vary widely.
Carb loading primarily benefits athletes by enhancing their endurance. By maximising muscle glycogen, the body's preferred form of carbohydrate during exercise, athletes can maintain a high level of exertion for longer periods during endurance events, thus delaying the onset of fatigue.
Consuming glycogen after exercise helps replace muscle glycogen depleted during exercise, and aids in storing more glycogen as an adaptation to training. This is especially beneficial when events are spaced closely together — generally, if events are less than 8 hours apart.
The importance of carbohydrates extends beyond physical performance to mental acuity as well. Sufficient carbohydrate intake fuels the brain, aiding in maintaining focus and decision-making during endurance events. Research suggests that consuming a high carbohydrate intake prior to a long-duration endurance event may delay the onset of fatigue and reduce risk of injury, further boosting the athlete's capacity for sustained performance.
However, carb loading strategies should be personalised, as individual needs and responses can vary greatly. Timing is crucial when it comes to carb loading. Begin the process approximately 36 — 48 hours prior to your event. This timeframe allows your body to store glycogen, the primary fuel source during prolonged exercise.
To determine the right amount of carbohydrates to consume, it's advisable to consult with a sports dietitian. They can assess your individual needs and recommend a specific daily intake.
Generally, athletes are advised to consume around 8 — 12 grams of carbohydrates per kilogram of body weight per day during the carb loading phase. In conjunction with increased carbohydrate consumption, it's important to implement an exercise taper during this period. Reducing the intensity and volume of your workouts allows your muscles to recover and glycogen stores to be maximised.
A useful tip would be to practise carb loading as part of training prior to the actual competition or event. This will allow you to experiment with different strategies, gauge their effectiveness, and make any necessary adjustments.
By doing so, you can optimise your performance and fuel your body effectively for the endurance challenge ahead. It's important to note that carb loading protocols may vary among athletes.
To develop a personalised plan, it is recommended to discuss your specific needs with both a sports dietitian and physical trainer. They can guide you through the process, fine-tuning the dietary and training aspects to suit your individual requirements.
Carb loading doesn't mean you should increase your total daily calories. Rather, it involves adjusting the proportion of your calorie intake that comes from carbohydrates. Overeating can lead to weight gain and feelings of heaviness or discomfort, which are not conducive to optimal performance.
Do not neglect to consume sufficient fluids prior to an endurance event to ensure that you are adequately hydrated. Failing to properly hydrate can lead to dehydration and negatively impact your performance and recovery. Another common mistake is not consuming enough carbohydrates to maximise glycogen stores.
For effective carb loading, aim for 8 — 12 grams of carbs per kilogram of body weight each day. The exact amount of carbohydrates required prior to an event should be discussed with a sports dietitian, as this will vary across different individuals and different types of sport.
This can come in the form of refined carbohydrates like bread, rice, and noodles. Although foods and drinks high in refined sugars, such as smoothies, cereal bars, and flavoured milks are generally not recommended on a regular basis, it is acceptable to use these foods and drinks to meet the higher-carbohydrate demands of carb-loading prior to endurance events.
Some athletes consume too much fibre while carb loading, leading to gastrointestinal discomfort. In the final days leading up to the event, switching to low-fibre carbohydrate sources such as white bread instead of wholemeal bread, or regular pasta rather than wholegrain pasta can help alleviate potential digestive issues.
Some people make the mistake of consuming high-fibre or fatty foods during their carb loading phase. Fatty foods can displace the carbs needed to fill glycogen stores, and while high -fibre foods like vegetables, whole grains and fruit are healthy and recommended on a regular basis, these should not be overconsumed during the carb loading phase because they can cause digestive discomfort especially if consumed in large amounts.
While the focus of carb loading is on carbohydrates, protein should not be completely overlooked. Including a moderate amount of protein in your meals can aid in muscle repair and recovery. Speak to a sports dietitian to understand your individual protein needs and how adequate protein can be incorporated into a high-carbohydrate diet.
The days leading up to a race are not the time to try a new dietary strategy. Every athlete is unique, and you should use your periods of training to trial and fine-tune your carb loading plan.
When carb loading, you should avoid high-fat and high-fibre foods and alcohol. Instead, what you should go for are foods that are high in carbohydrates and low in fibre to maximise glycogen storage and minimise digestive discomfort.
These include:. Refined grains. Choose white bread, white rice, or pasta. While whole grains are generally healthier, they're higher in fibre, which can lead to digestive discomfort when consumed in large quantities.
Refined grains, on the other hand, are more easily digested, and are therefore more appropriate to meet the high carb needs during carb loading. Starchy vegetables. Potatoes and sweet potatoes without skin, as well as taro are some good choices.
Fruit juices and canned fruits. These are high in simple sugars which are more carbohydrate-dense than fresh fruit.
It is acceptable to include foods and drinks high in refined sugars, such as juices, flavoured milk, canned fruit, and smoothies as part of the diet to meet the high carb needs during the carb loading phase.
Low-fat dairy. Milk, yogurt, and low-fat cheeses provide carbohydrates along with some protein for muscle recovery. Flavoured low-fat milks and yoghurt are a good way to provide lots of carbohydrates in a small volume.
If you're interested in learning more about carb loading or are going to go on the diet for an upcoming event, our experienced dietitians can help. This is a phenomenon that has been rearing its head much more in recent years.
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In a study of cyclists pedaling for 3 hours , drinking a sports drink containing 8 percent carbohydrates every 20 minutes helped trained cyclists spare their glycogen stores during the long ride.
In addition, the use of intra-working carb consumption may help in the context of high-volume resistance training. Metabolic health expert Dom D'Agostino, PhD, shares four ways real-time glucose data can help make you a better athlete. To provide the most benefit, you need to eat the right amount of carbs.
During the second phase of carb loading when you consume higher-than-normal amounts , athletes may consume as much as 9 to 12 grams of carbs per kilogram of body weight per day.
During the later stages of carb loading, you can facilitate more glycogen accumulation by doing light activity, like taking a short walk. And then the last day or two, you can prevent water retention and bloating if you eat a heavy meal and then go for a light walk: In studies, walks of 30 minutes after meals have been found to stabilize blood sugar after eating.
Not everyone benefits from filling up their glycogen stores before an event, and even if carb loading prevents bonking, the discomfort may not be worth it:.
Levels, the health tech company behind this blog, helps people get CGMs shipped directly to their door, and to understand their data to track meals and performance over time.
Click here to learn more about Levels. Get updates, new articles, exclusive discounts, and more Email Required Comments This field is for validation purposes and should be left unchanged.
The Explainer. Research suggests that eating protein and fat first might help reduce your post-meal blood sugar rise. The Levels Team. Ami Kapadia. Here are healthy sources and ways of eating carbohydrates.
Stephanie Eckelkamp. Ultimate Guide. Switching between periods of low- and higher-carb intake may improve performance, gut health, and more.
Find out if a carb-cycling plan is right for you. Zoë Atlas, MPH, RDN. Greg Presto. The glycemic index provides insight into how particular foods affect glucose but has limitations.
Metabolic Basics. Being aware of these causes of inaccurate data can help you identify—and avoid—surprising and misleading feedback. Joy Manning, RD.
Inside Levels. Levels Co-Founder's new book—Good Energy: The Surprising Connection Between Metabolism and Limitless Health—releases May 14; available for pre-order today.
Metabolic flexibility means that your body can switch easily between burning glucose and fat, which means you have better energy and endurance. Jennifer Chesak. Written By Dominic D'Agostino, PhD. How Does Carb Loading Work? What Kinds of Exercise Does Carb Loading Work For?
How can CGM help improve exercise performance? Read the Article. Interested in using a CGM to keep track of your carbs? Get updates, new articles, exclusive discounts, and more.
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Rachel MacPherson is a health writer, certified Weightlifting techniques trainer, certified digestino and conditioning Carbohdyrate, and exercise nutrition coach based in Halifax. High blood sugar crashes Valdez, Carblhydrate, CDCES, CPT is a Balancing alcohol consumption York City-based Carbohydrate loading and digestion registered dietitian nutritionist and nutrition communications expert. You may have heard of carb loading as a strategy to boost physical performance during endurance exercise and competition. The strategy has substantial scientific backing and is relatively easy to follow once you choose a specific method. Learn about carb loading and how to do it below. Carb loading is a nutritional strategy most often used by endurance athletes to increase stored energy in the form of glycogen for better performance.Extract data from Excel The Expert. Dominic D'Agostino, Digeetion. His research is supported by the Office of Naval Research ONRDepartment of Digestuon DoDprivate digestuon, and foundations.
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These fat-adapted, low-carb athletes performed just as well in a mile run and a series of half-mile sprints as when they were in a high-carb period, and they had lower fasting glucose levels in their blood and more stable levels of blood glucose.
During the high-carb dieting period, some of these athletes reached blood glucose levels that were consistent with prediabetes. Specifically, carb loading has been shown to work for events longer than 90 minutes: Studies from the s found that carb loading led to significantly faster times during the last 10 kilometers of a kilometer race for race walkers.
Other studies have found that carbohydrate loading can increase levels of glycogen stores compared to their base levels during normal carbohydrate intake. In a research review of decades of research on carbohydrate loading, the reviewers concluded that carb loading for events over 90 minutes could improve exercise capacity by 20 percent, and improve times by 2 to 3 percent.
Another study showed that adding carbs the day before and morning of the race improved times by 4. And for shorter cardio events, a low-carb diet may lead to the same performance results as eating a high carb diet over time.
When glycogen stores become depleted, they can also be restored during exercise. In a study of cyclists pedaling for 3 hoursdrinking a sports drink containing 8 percent carbohydrates every 20 minutes helped trained cyclists spare their glycogen stores during the long ride.
In addition, the use of intra-working carb consumption may help in the context of high-volume resistance training. Metabolic health expert Dom D'Agostino, PhD, shares four ways real-time glucose data can help make you a better athlete.
To provide the most benefit, you need to eat the right amount of carbs. During the second phase of carb loading when you consume higher-than-normal amountsathletes may consume as much as 9 to 12 grams of carbs per kilogram of body weight per day.
During the later stages of carb loading, you can facilitate more glycogen accumulation by doing light activity, like taking a short walk.
And then the last day or two, you can prevent water retention and bloating if you eat a heavy meal and then go for a light walk: In studies, walks of 30 minutes after meals have been found to stabilize blood sugar after eating.
Not everyone benefits from filling up their glycogen stores before an event, and even if carb loading prevents bonking, the discomfort may not be worth it:. Levels, the health tech company behind this blog, helps people get CGMs shipped directly to their door, and to understand their data to track meals and performance over time.
Click here to learn more about Levels. Get updates, new articles, exclusive discounts, and more Email Required Comments This field is for validation purposes and should be left unchanged. The Explainer. Research suggests that eating protein and fat first might help reduce your post-meal blood sugar rise.
The Levels Team. Ami Kapadia. Here are healthy sources and ways of eating carbohydrates. Stephanie Eckelkamp. Ultimate Guide. Switching between periods of low- and higher-carb intake may improve performance, gut health, and more. Find out if a carb-cycling plan is right for you.
Zoë Atlas, MPH, RDN. Greg Presto. The glycemic index provides insight into how particular foods affect glucose but has limitations. Metabolic Basics.
Being aware of these causes of inaccurate data can help you identify—and avoid—surprising and misleading feedback. Joy Manning, RD. Inside Levels. Levels Co-Founder's new book—Good Energy: The Surprising Connection Between Metabolism and Limitless Health—releases May 14; available for pre-order today.
Metabolic flexibility means that your body can switch easily between burning glucose and fat, which means you have better energy and endurance. Jennifer Chesak. Written By Dominic D'Agostino, PhD.
How Does Carb Loading Work? What Kinds of Exercise Does Carb Loading Work For? How can CGM help improve exercise performance? Read the Article. Interested in using a CGM to keep track of your carbs? Get updates, new articles, exclusive discounts, and more.
Email Required. This field is for validation purposes and should be left unchanged. More on Nutrition. Nutrition The Explainer Can eating carbs last reduce blood sugar spikes? Nutrition Ultimate Guide What is carb cycling and how does it impact metabolic health? The Latest From Levels.
Nutrition Ultimate Guide Is the glycemic index useful? Metabolic Basics The Explainer 7 things that can falsely impact glucose readings Being aware of these causes of inaccurate data can help you identify—and avoid—surprising and misleading feedback.
Inside Levels Announcement Announcing: Dr. Metabolic Basics The Explainer What is metabolic flexibility, and why is it important? Sign up for the Levels Newsletter.
: Carbohydrate loading and digestion| Thank You! | Read Edit View Carbohydrate loading and digestion. Peloton Cigestion Output Logo. Low-fat dairy. For loadint health, choose foods that have a low or medium glycemic load, and limit foods that have a high glycemic load. Words of Appreciation. Here are some examples of meals you can use to great effect. |
| Beyond Pasta: The New Rules of Carb Loading – Triathlete | On the day before the race, the athlete performs a very short, extremely high-intensity workout such as a few minutes of sprinting then consumes 12 g of carbohydrate per kilogram of lean mass over the next 24 hours. Carbohydrate ingestion within 2 hours before aerobic exercise triggers elevated levels of insulin in the blood which may dramatically decrease serum glucose levels. This can limit aerobic performance, especially in events lasting longer than 60 minutes. This is known as transient or reactive hypoglycemia , and can be a limiting factor in elite athletes. Individuals susceptible to hypoglycemia are especially at risk for elevated insulin responses and thus will likely suffer from performance-limiting transient hypoglycemia if they do not follow the correct regimen. The composition of carbohydrates in the athlete's diet during carbohydrate loading is as important as their share of the overall caloric regimen. Most dietary carbohydrates consist of varying proportions of two simple sugars, glucose and fructose. Fructose may be metabolized into liver glycogen [ citation needed ] , but it is ineffective at raising muscle glycogen levels which is the objective of carbohydrate loading. The classic carb-loading meal is pasta , whose caloric content is primarily due to starch , a polymer of glucose. Other high-starch meals which include bread , rice , and potatoes are also part of the correct regimen. Contents move to sidebar hide. Article Talk. Read Edit View history. Tools Tools. What links here Related changes Upload file Special pages Permanent link Page information Cite this page Get shortened URL Download QR code Wikidata item. Download as PDF Printable version. Dietic strategy in preparation for athletic endurance events. Mayo Clinic. Retrieved 30 April Women appear to have a greater capacity to store glycogen during the luteal phase the ~14 days after ovulation compared to the follicular phase the first day of bleeding through to ovulation. While more research is required, it is important to note that what works for one woman will not necessarily work well for another. Working with your coach and a nutritionist to test what you are able to comfortably consume is of utmost importance. Overall, it is important to remember that muscle glycogen levels alone do not determine fatigue. The consumption of carbs results in stable blood glucose levels, and if the intake is high enough, it spares liver glycogen. As you improve your endurance capacity with training, there is an improved oxidation rate of blood glucose and improved economy for fueling. In short, as you get fitter you become a far more efficient fueling machine. This is where the concept of high-carbohydrate fueling becomes an additional and important strategy. This strategy should be practiced in training and employed during your race. RELATED: High-Carb Fueling: How High Can You Go? The importance of carbohydrates for racing is unequivocal. This is particularly apparent as the exercise duration extends beyond 90 minutes, which most triathlons do. Not only does the use of carbohydrates as a fuel source become more prominent, but also the energy cost of using carbohydrates as a fuel source is less than that of fat. In other words, when you want to go fast and go long, you need carbohydrates—and plenty of them. Simple and familiar foods are key in the lead up to a race. Here are five top tips for race week nutrition, as well as a carb-loading menu for the 24 hours pre-race. RELATED: 10 Best Carbohydrate Sources for Triathletes. Optimal loading would be to increase carbohydrate intake 48 hours in advance, consuming at least g per kg of bodyweight per day. Drinking some of the carbs can help reduce that stuffed feeling. Suggested drinks include fruit juice, chocolate milk, and energy drinks. Fiber helps protect the lining of the gut from a heat-stress injury. Carbohydrates also play a major role in this. RELATED: The Expert-Curated, Triathlete-Approved Race Week Menu. Scott Tindal is a performance nutrition coach with 20 years of experience working with pro and amateur athletes. He has a Masters degree in sports medicine and a post-graduate diploma in performance nutrition. |
| What is Carb Loading and How Do You Carbo Load? | For effective carb loading, aim for 8 — 12 grams of carbs per kilogram of body weight each day. Carbohydrate loading is generally recommended for endurance events lasting longer than 90 minutes. Many endurance athletes have large pasta dinners the night before an event. As discussed, carb loading programs can last from one to six days. The Pitfalls of Carb-Loading Following a carb-loading diet can cause more harm than good for certain populations. |
| Support The Nutrition Source | Carb-loading is primarily used by cyclists, runners, and triathletes before intense exercise that lasts several hours. The reason is that prolonged exercise takes a heavy toll on your body's glycogen stores, which is why you need to fill them up as much as possible before starting the race. Also keep in mind that carb-loading is only one part of the nutritional strategy employed by athletes, the other two being fueling and recovery. Carb-loading is a nutritional strategy that aims to fill your glycogen stores before an endurance event. The fundamental principle of carb-loading is consuming a high amount of carbohydrates over a pre-determined period of time. This period can range from 1, 3, or even 6 days before the event. While many athletes begin their carb-loading process with one final training session, which aims to fully deplete your glycogen stores and prepare the body for better glycogen absorption, you should not train or only perform light training once you begin to carb load , as this will deplete the glycogen stores you aim to fill up. While you are carb loading, there are specific foods you should consume and specific foods you should avoid. You should avoid fat because it increases your caloric intake and might cause you to gain weight, which is something endurance athletes aim to avoid, while dietary fiber might make you feel too full to consume enough carbohydrates and cause digestive issues during the race. The renowned nutritionist Dr. Tim Podlogar recommends 1-day carb-loading as a sufficient nutritional strategy for most athletes and events. Tim Podlogar recommends to always do a fasted training session before you begin to carb load. This will stimulate your muscles to store more glycogen and improve glycogen synthesis. It will also make you more hungry, which will allow you to eat more food. According to Dr. Tim Podlogar, you should consume 10 to 12 grams of carbohydrates per kilogram of body mass , which for a kg athlete means an intake ranging from to grams of carbohydrates. Tim Podlogar also recommends to respect your regular protein intake and avoid consuming fat and dietary fiber. As long as you respect the recommendations above, you have plenty of liberty in creating your own meals during carb-loading. But you might want to preserve your energy for more important things than making up your own menu. Here are some examples of meals you can use to great effect. Note that we've only specified the quantities for the final day before the event, which is the most important one. This is also because the days prior to the event, some athletes still perform training sessions, which affects the amount of food you should consume. If you follow all the recommendations above, you shouldn't make many mistakes in your carb-loading process. Nevertheless, let's cover some basic mistakes you might make. The table below indicates what that would look like for some specific body weights. A 3-day carb-loading strategy is most common and likely the most effective. Begin 72 to 96 hours before your event. Here's how to implement this strategy. Carbohydrates are either simple or complex. Simple carbohydrates digest quickly and convert readily into glucose. These are foods such as juices, sugar-sweetened beverages, candy, white sugar, and honey. Complex carbohydrates digest slower, providing a more sustained release of glucose and contain more fiber and nutrients. These are foods such as brown rice, whole-grain bread, whole fruits, vegetables, beans, and legumes. Four hours before your event begins, consume grams of carbohydrates per kilogram of body weight, especially if the high-intensity exercise will be greater than 90 minutes. Then consume closer to 0. Some people may be able to tolerate intake at 30 minutes before performance without having a "hypoglycemic rebound" if they stretch beforehand or train with this eating pattern. If you cannot tolerate food, you may consider drinking a 6. Some studies have suggested that choosing carbohydrates low on the glycemic index—meaning those that release into the bloodstream at a slower rate—are best for carb loading because they provide a steadier stream of energy. However, this concept has been debated. Furthermore, the type of carbohydrate, timing, and the amount that each athlete requires for optimal performance is unique to them. If you choose to carb load before an event, you will still likely need to supplement more carbohydrates during the activity. Carb loading might be an effective strategy for those looking to boost performance during prolonged, intense activity. Consuming more carbohydrates along with reduced activity for a few days before an event might preserve and load the body with energy stores in the form of glycogen. However, this strategy is not necessarily going to work for everyone, and the type, timing, and amount of carbs required will be unique for each person. Other factors such as recovery, fitness level, and hydration can also affect performance. Experiment with carb loading before a big competition to determine how your body responds. Canadian Academy of Sports Nutrition. Carbohydrate loading. Kanter M. High-quality carbohydrates and physical performance: Expert panel report. Nutr Today. Kerksick, C. et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr 14, 33 Mata F, Valenzuela PL, Gimenez J, et al. Carbohydrate availability and physical performance: Physiological overview and practical recommendations. Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. Journal of Sports Sciences. By Rachel MacPherson, BA, CPT Rachel MacPherson is a health writer, certified personal trainer, and exercise nutrition coach based in Halifax. Use limited data to select advertising. When people eat a food containing carbohydrates, the digestive system breaks down the digestible ones into sugar, which enters the blood. These carbohydrates are composed of sugars such as fructose and glucose which have simple chemical structures composed of only one sugar monosaccharides or two sugars disaccharides. Simple carbohydrates are easily and quickly utilized for energy by the body because of their simple chemical structure, often leading to a faster rise in blood sugar and insulin secretion from the pancreas — which can have negative health effects. These carbohydrates have more complex chemical structures, with three or more sugars linked together known as oligosaccharides and polysaccharides. Many complex carbohydrate foods contain fiber, vitamins and minerals, and they take longer to digest — which means they have less of an immediate impact on blood sugar, causing it to rise more slowly. But other so called complex carbohydrate foods such as white bread and white potatoes contain mostly starch but little fiber or other beneficial nutrients. Dividing carbohydrates into simple and complex, however, does not account for the effect of carbohydrates on blood sugar and chronic diseases. To explain how different kinds of carbohydrate-rich foods directly affect blood sugar, the glycemic index was developed and is considered a better way of categorizing carbohydrates, especially starchy foods. The glycemic index ranks carbohydrates on a scale from 0 to based on how quickly and how much they raise blood sugar levels after eating. Foods with a high glycemic index, like white bread, are rapidly digested and cause substantial fluctuations in blood sugar. Foods with a low glycemic index, like whole oats, are digested more slowly, prompting a more gradual rise in blood sugar. Numerous epidemiologic studies have shown a positive association between higher dietary glycemic index and increased risk of type 2 diabetes and coronary heart disease. However, the relationship between glycemic index and body weight is less well studied and remains controversial. This measure is called the glycemic load. In general, a glycemic load of 20 or more is high, 11 to 19 is medium, and 10 or under is low. The glycemic load has been used to study whether or not high-glycemic load diets are associated with increased risks for type 2 diabetes risk and cardiac events. In a large meta-analysis of 24 prospective cohort studies, researchers concluded that people who consumed lower-glycemic load diets were at a lower risk of developing type 2 diabetes than those who ate a diet of higher-glycemic load foods. Here is a listing of low, medium, and high glycemic load foods. For good health, choose foods that have a low or medium glycemic load, and limit foods that have a high glycemic load. de Munter JS, Hu FB, Spiegelman D, Franz M, van Dam RM. Whole grain, bran, and germ intake and risk of type 2 diabetes: a prospective cohort study and systematic review. PLoS Med. Beulens JW, de Bruijne LM, Stolk RP, et al. High dietary glycemic load and glycemic index increase risk of cardiovascular disease among middle-aged women: a population-based follow-up study. J Am Coll Cardiol. Halton TL, Willett WC, Liu S, et al. Low-carbohydrate-diet score and the risk of coronary heart disease in women. N Engl J Med. |
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