The Glycemic Index Diet for Dummies - Meri Raffetto [16]
Can a low-glycemic diet also help prevent cancer? Scientists know that the traditional Mediterranean diet, which is based on vegetables, olive oil, seafood, and minimally processed grains, helps prevent several types of cancer. Turns out the Mediterranean diet is also a low-glycemic way of eating. Teasing out which specific nutrients or eating habits cause or prevent cancer is a complex endeavor, and the research often shows conflicting results. Larger long-term studies are necessary before scientists can truly understand the role the glycemic index plays in the development of cancer, but right now it's a good bet that choosing a low-glycemic diet, in conjunction with other protective eating habits, will give you added protection against developing cancer.
Increased energy
Knowing which foods to eat before, during, and after exercise based on their glycemic index level helps athletes maximize their energy and recovery time. Even if you're not a world-class athlete, or even a weekend athlete, understanding how the glycemic index of foods affects your energy levels can help you stay alert and focused throughout the day. The human body digests and metabolizes low-glycemic foods slowly, thereby providing a continued amount of energy for working muscles. High-glycemic foods, on the other hand, are quickly digested, meaning their carbohydrates are readily available to power hard-working muscles.
Start your day with a breakfast that's built on lower-glycemic foods to provide longer-lasting energy and wake up your brain. Serve a low-glycemic breakfast cereal (such as rolled oats), top it with some fruit, and pour a glass of fat-free milk for a balanced, low-glycemic breakfast that'll give you sustained energy throughout the morning. (If you ever wondered why a breakfast of sweetened cold cereal and fruit juice led to an energy crash and spike in appetite midmorning, now you know why: You chose higher-glycemfoods, which only provide energy for a short period of time.)
Instead of relying on caffeine or high-glycemic processed foods at lunch to boost your energy, build a balanced lunch around low-glycemic foods such as legume-based soups (lentil, black bean, split pea) or tossed salads that include legumes (garbanzo beans, kidney beans, or edamame are great choices). Or try spreading hummus on a slice of whole-grain bread topped with lean turkey and as many vegetables as you can pile on. You'll find that eating a low-glycemic noontime meal means you don't find yourself yawning and falling asleep midafternoon due to a drop in blood sugar levels. Plus you won't find yourself staring at the vending machine, trying to decide which candy bar will give you energy without expanding your waistline.
Improved mood
People really are what they eat in the sense that some foods can build a sunny disposition and other foods can bring you down faster than the drop of a rollercoaster. One of the most important neurotransmitters that determines mood is serotonin. High levels of serotonin boost one's mood, decrease food cravings, and promote restful sleep. Low serotonin levels have the opposite effect, making you feel tired, cranky, and out of sorts. The amount of serotonin in your bloodstream and brain is strongly linked to the foods you eat, especially to foods that contain carbohydrates. Once again, the type of carbohydrate-containing food you choose is crucial. Eating sugary foods when you're stressed causes a quick release, which feels great at the time but not so great when your blood sugar and serotonin levels come crashing down shortly afterward.
Does this sound familiar? You're feeling tired and cranky midmorning at work (probably because you skipped breakfast and relied on a sugary coffee to get you going) so you grab a donut, bagel, or cookie and drink a sugary beverage for energy. You love the quick mental boost, but 30 minutes later you feel shaky,