In addition to reducing C-reactive protein levels by 22% in overweight/obese adults, the researchers reported that the low glycemic load diet led to a five percent increase in a protein called adiponectin, which plays a key role in protecting against several types of cancer as well as type-2 diabetes, nonalcoholic fatty liver disease and hardening of the arteries. *
Dr. Andrew Weil's take? He's not surprised by these findings. He has recommended using the glycemic index as a starting guide to healthy carbohydrate consumption for some time. In general, all you have to do is avoid frequent consumption and large servings of foods that rank high on this scale.
For comparison, the glycemic index ranks pure glucose at 100. Foods ranking over 60 are considered high glycemic index carbs; they include potatoes, refined white and wheat bread, raisins and other dried fruit, bananas, carrots and watermelon. Foods ranked "moderate" (between 45 and 60) include most types of pasta, bulgur, baked beans, yams, green peas, sweet potatoes, orange juice and blueberries. Low glycemic index foods (below 45) include beans, cruciferous vegetables, yogurt, grapefruit, apples and tomatoes.
* The study was published online on Dec. 21, 2011 by the Journal of Nutrition.
Article courtesy of Dr. Andrew Weil's website, found here.