The Memory Bible by Gary Small & Gigi Vorgan

Author:Gary Small & Gigi Vorgan [Small, Gary & Vorgan, Gigi]
Language: eng
Format: epub
ISBN: 9780306847431
Publisher: Hachette Books
Published: 2021-06-14T23:00:00+00:00

The groupings in the table are meant as a guide to carbohydrate choices. We generally don’t know the specific effect on blood sugar when we sit down to eat a particular meal because we usually eat foods in combinations that tend to minimize blood sugar spikes from high-glycemic-index foods. Highly acidic foods, such as vinegar, also will minimize blood sugar spikes. Lemon juice and vinegar, particularly red wine vinegar, have this effect, which might be attributed to an acidic food’s tendency to slow the digestive process (see Tips box). Such acidity may also explain why sourdough bread has a lower glycemic index than some other breads. Also, the lactic acid found in yogurt may explain its tendency to minimize blood sugar spikes.

Recent research has further detailed some of the potential benefits of a low-glycemic diet. For example, a meta-analysis of twenty studies concluded that a low-glycemic diet may lower the risk for developing certain cancers, including colorectal, bladder, endometrial, and kidney cancers. However, not all studies have confirmed the benefits of a low-glycemic diet. Another recent meta-analysis suggested an equivocal relationship between glycemic index and glycemic response to disease outcomes. The authors of that study concluded that other dietary factors, such as consumption of fibers or whole grains, have a greater impact on the prediction of health outcomes.

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