Benefits of a Low Glycemic Index Diet?
Cutting High Glycemic Carbs Reaps Rewards
There are a lot of potential benefits to reduced high glycemic-carbohydrate diets. Some of them have been intensely studied, while others have been commonly reported among people who have reduced the high glycemic carbs in their diets. Not everyone will gain all these benefits, of course. People who are more sensitive to high glycemic carbs are probably more likely to receive more benefit.
Although I have linked to only one study for each of these claims, there are many studies, often going back decades, that show similar results. This is why I feel safe in saying these results have been demonstrated. However, note that in many of these studies, people were not screened for factors such as insulin resistance. If the group most likely to benefit is studied, rather than a random sample, the results could be stronger.
These are some of the most commonly reported benefits in high glycemic carb forums, support groups, and informal surveys. (Some have preliminary scientific evidence, but more subjective improvements are harder to study.) The first two are by far the most commonly reported, and these benefits usually happen by the end of the first week, although sometimes it takes another week or two. Results are obviously going to be variable between individuals.
- Increased energy
- Cravings for sweets gone or much less
- Better mental concentration; no “brain fog”
- Improved mood; emotions more even
- ”Compulsive” or “emotional” eating gone
- Improved dental hygiene (less dental plaque; improved gum health)
These are more variable, partly dependent upon the symptoms the person was having in the first place. Again, a high glycemic carb diet can in no way be considered a cure for these conditions, and this is not a scientific survey. Also, rest assured I am not listing every benefit I have ever heard of - these have been mentioned enough to make me think that there is validity to them for some people.
- Improvement in joint or muscle pain
- Fewer headaches
- PMS improved
- Gastrointestinal symptoms, such as heartburn, improved
- Improvement in skin appearance
Sugar Free Low Index Black Bean Brownies
Prep Time:<40 minutes
Skill Level: Easy
1 15oz. can of UNSEASONED black beans - drained and rinsed
OR 1 1/4 cup cooked beans of any color
4 eggs (extra large)
1 cup Steviva Brand Stevia Blend or 1 cup of apple sauce mixed with 1/8 tsp of Steviva Brand Stevia
3 tb sp. unsweetened cocoa powder
1 tsp. baking powder
2 tb sp. oil (I use olive oil- 2 FULL Tablespoons)
1 Tbs Vanilla (FULL Tablespoon)
1/2 tsp baking soda
1/4 cup ricotta cheese or low-fat cream cheese
chopped nuts - optional (I used chopped walnuts)
Preheat oven to 350 degrees. Mix all ingredients in a food processor or blender- blend very, very well. Pour into an 8x8 baking pan sprayed with cooking spray or oiled with canola or olive oil. Bake for 30-40 minutes. (until toothpick pulls out clean)
Nutritional Facts Per Serving:
Serving Size: 1 brownie
5 g protein
2 g total fat (0.9 g saturated fat)
4.7 g carbohydrate
3.6 g dietary fiber
.8 mg cholesterol
6 mg sodium
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