High Glycemic Index Carbohydrates Increase the Risk of Type 2 Diabetes in Women

by: Jayson Hunter RD, CSCS

This is the topic of a study that was released recently from the Archives of Internal Medicine. Now this study looked at Chinese women and African-American women only.  What they found was that these women who ate foods that were considered a high [tag]glycemic index[/tag] may be at more risk for developing [tag]Type 2 diabetes[/tag].

High glycemic index foods are foods that when eaten by themselves cause a rapid rise in blood sugars and insulin production.  Research is finding high insulin production may lead to more storage of calories as fat rather than those calories being used for energy.

Foods that are high glycemic are foods such as white rice, simple carbohdrates, white bread, etc.  Now if you have been reading this blog consistenly you already know much of this and that this research information can really apply to all women. 

What the research is also showing is that eating lower glycemic foods and especially foods that are higher in fiber may lead to a decreased risk for Type 2 diabetes and weight gain. 

Having someone go from a low fiber intake to a moderate fiber intake can reduce your risk by 10%.  Given that much of our population consumes simple and refined carbohydrates as the mainstay of our diets this research is pretty significant.

So what can you do to reduce your risk of Type 2 diabetes.

It is simple really. 

1.  Increase your fiber intake by eating whole grain starches and carbohydrates rather than refined carbohydrates.  Choose starches that contain at least 3gms of fiber per serving.

2.  Eat lean protein at every feeding opportunity.

Follow these 2 guidelines and not only will they reduce your risk for Type 2 diabetes, but they will also help you lose weight and achieve the body of your dreams.