lower-glycemic carbohydrates.”
That includes scrapping refined grains in favor of whole grains with “sticky” fiber, such as oats and barley, he adds. In its traditional form, a Mediterranean diet has a low glycemic index, he shares.
READ: A Low Sugar Diet You Can Actually Enjoy!
The American Association of Clinical Endocrinology is updating its guidelines, too, and the American Diabetes Association has included updates in its standards of care, according to Dr. Karl Nadolsky, assistant clinical professor at Michigan State University College of Human Medicine, in East Lansing.
Replacing food that’s refined, processed and high-energy with whole foods will automatically result in a diet that’s lower in glycemic index and energy intake, he says.
“Energy balance matters. We know that reducing our energy intake will help obesity and … diseases like type 2 diabetes,” Nadolsky adds. “We know that Mediterranean-pattern diet, getting fat from nuts and seeds and all that stuff is better for cardiovascular risk and diabetes.”
People may need individualized diets based on their circumstances. For example, Nadolsky says, an athlete with five percent body fat will have different needs than most, including more high-glycemic foods. Others may want to increase their consumption of plant-based foods, while sometimes eating high-quality fish or meat.
Replacing white bread, pizza crust, sugar-sweetened beverages and baked goods with veggies, beans, legumes and fruit makes sense, he adds.
“It’s low glycemic index, low glycemic load. It’s a lower energy intake. It has higher fiber, which they do talk about in this study,” Nadolsky says. “So you end up getting all those benefits when you do that.”
If you are uncertain about which meal plan will work best for you, consult a dietician to discuss the best food options that are tailored specifically for you.