Every year, millions of Americans go on a diet for a variety of reasons, whether it's to better manage their health conditions or simply a desire to look better in their own skin. As you begin to consider the endless list of diets on the internet, you may ask yourself: Is this really healthy for me?
Two diets that have been gaining attention for some time and countless studies have been published on them are often confused: low-glycemic diets and low-carbohydrate diets. Although both aim to promote health, each has its own differences. In this article, we'll explain each diet, review the research, and tell you which one is the healthier option for your goals.
What is a low-glycemic diet?
Perhaps at your recent annual checkup, your doctor advised you to start “watching your carbohydrate intake” as your most recent HbA1c (3-month average of your blood sugar levels). medline plus) crept up to dangerous heights. After doing some research, I found out that there is something called a low blood sugar diet.
While a low-glycemic diet doesn't require cutting back on carbohydrates (yikes!), it's important to choose low-glycemic foods over high-glycemic foods. All carbohydrate-containing foods, from an apple to a bowl of pasta salad to a cookie, are rated on a glycemic index scale of 0 to 100.
Foods with a low glycemic index (GI) of 55 or less are primarily fruits, vegetables, beans, yogurt, and nuts. These are considered low-glycemic foods and are allowed to be added to your eating pattern on a regular basis. On the other hand, foods with a high GI value are foods with a GI value of 70 or higher. These foods include baked goods, white rice, white bread, and certain cereals.
by glycemic index foundation, foods with a high GI index can cause blood sugar levels to spike and then drop quickly, so they should be enjoyed in a more restricted way. Foods with a low GI index help keep blood sugar levels stable, which can help you lose weight, improve energy levels, and reduce your risk of certain health conditions such as diabetes.
However, this approach has limitations. First, diets do not consider whole foods, and some nutritious foods have a high glycemic index. For example, her GI for watermelon is 70. However, most nutritionists would agree that this juicy fruit is low in total calories, high in antioxidants and water, and is a good choice for many healthy eating patterns. Second, low-glycemic meals emphasize portion size, which can lead to errors in judgment. Finally, not all foods are listed on his GI index, so you may be confused if you can't find a specific her GI index for your favorite foods.
What is a low-carbohydrate diet?
A low-carbohydrate diet is a diet that sets an upper limit on the amount of carbohydrates you can eat per day. Low-carbohydrate diets are very popular and come in many variations, including the Atkins Diet, the Whole 30 Diet, and the South Beach Diet. They all emphasize low-carbohydrate intake, but also have their own dietary rules.
Generally, low-carbohydrate diets limit your total carbohydrate intake to a certain percentage of your total daily calories, or specify a certain total amount of grams to consume each day. low carb diet A low-carbohydrate diet is defined as having less than 26% of calories from carbohydrates per day, or less than 130 grams of total carbohydrates per day. The purpose of this diet is to aid weight loss and help manage blood sugar levels.
However, a low-carb diet is different from a keto diet. The keto diet is very Low carb. Allocate less than 10% of your total calories to carbohydrates, or about 20 to 50 grams of carbohydrates per day. This is barely enough to eat a banana. However, here: eat well, We recommend no more than 40% of your calories come from carbohydrates, or less than 120 grams of carbohydrates per day. If you drastically reduce your carbohydrate intake, you may not be getting enough of the vitamins, minerals, and fiber found in carbohydrate-rich foods such as fruits, vegetables, whole grains, and legumes. Additionally, filling up on certain foods frequently recommended on the keto diet, such as bacon, butter, or full-fat cheese, can actually have negative effects on your heart and digestive health if consumed in excess over a long period of time. There is a possibility.
Which is healthier?
The question arises whether a low-glycemic diet or a low-carbohydrate diet is a healthier option. Let's take a closer look at the research.
Low-glycemic diets have been shown to be advantageous for cholesterol and blood sugar control compared to other diets, especially for people with diabetes or at risk for diabetes. According to a 2019 meta-analysis published in American Journal of Clinical Nutrition, participants who ate a low-glycemic diet had lower HbA1c, fasting blood sugar, total cholesterol, and LDL cholesterol compared to other diets.Another of his 2022 meta-analyses published in the journal nutrients They found that a low-glycemic diet was also effective in lowering blood sugar levels and slightly reducing weight.
Conversely, low-carbohydrate diets are touted for their weight loss benefits. However, a meta-analysis published in 2022 found that there were no significant differences in outcomes between participants when compared to a low-fat diet. frontier. Researchers also found no difference in health benefits (such as blood sugar or cholesterol levels) when low-fat and low-carbohydrate diets were consumed side by side. Additionally, following a very low-carbohydrate diet can impair your mood.2023 meta-analysis published in Affective Disorders Journal They found that low-carbohydrate diets significantly increased anxiety when participants' diets had less than 26% carbohydrate intake.of american heart association Also, very low-carbohydrate diets, such as low-carbohydrate diets and keto diets, ranked at the bottom of the list of diets that promote heart health.
conclusion
Recent research shows that low glycemic index diets may offer more health benefits than low carbohydrate diets. Both low-glycemic and low-carbohydrate diets can lead to weight loss. However, a low-glycemic diet has great benefits in lowering blood sugar and cholesterol levels and is less restrictive. Additionally, very low-carbohydrate diets can affect your mood, are not proven to promote heart health, and are not a sustainable eating plan that you can stick to long-term.
As a registered dietitian nutritionist, I do not endorse any fad diets or specific diets. Although a low-glycemic diet may be beneficial for some people, it is not suitable for everyone. Dieting has its limits and failures. Additionally, what may work for you may not work for someone else. Nutrition is personal and each person has unique needs, medical history, food preferences, and goals that must be considered before implementing any type of diet plan. It is always recommended to consult a registered dietitian nutritionist before starting any diet or meal plan.
