Dietary Recommendations Based on the Carbohydrate-Insulin Model
Reduce refined grains, potato products and added sugars – high-GL carbohydrates with low overall nutritional quality
Emphasize low-GL carbohydrates, including non-starchy vegetables, legumes and non-tropical whole fruits*
When consuming grain products, choose whole kernel or traditionally processed alternatives (e.g., whole barley, quinoa, traditionally fermented sourdough made from stone ground flour†)
Increase nuts, seeds, avocado, olive oil and other healthful high-fat foods
Maintain an adequate, but not high, intake of protein, including from plant sources§
Reduce potential exposure to endocrine-disrupting chemicals (e.g., with use of a water filter and glass rather than plastic containers for food storage, and avoidance of potentially “obesogenic” food additives)
Reduce refined grains, potato products and added sugars – high-GL carbohydrates with low overall nutritional quality
Emphasize low-GL carbohydrates, including non-starchy vegetables, legumes and non-tropical whole fruits*
When consuming grain products, choose whole kernel or traditionally processed alternatives (e.g., whole barley, quinoa, traditionally fermented sourdough made from stone ground flour†)
Increase nuts, seeds, avocado, olive oil and other healthful high-fat foods
Maintain an adequate, but not high, intake of protein, including from plant sources§
Reduce potential exposure to endocrine-disrupting chemicals (e.g., with use of a water filter and glass rather than plastic containers for food storage, and avoidance of potentially “obesogenic” food additives)
References.
- 1.Schwartz MW, Seeley RJ, Zeltser LM, et al. Obesity Pathogenesis: An Endocrine Society Scientific Statement. Endocrine Reviews. 2017;38:1–30. [DOI] [PMC free article] [PubMed] [Google Scholar]
- 2.Leibel RL, Rosenbaum M, Hirsch J. Changes in energy expenditure resulting from altered body weight. N Engl J Med. 1995;332(10):621–628. [DOI] [PubMed] [Google Scholar]
- 3.Ludwig DS. The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. JAMA. 2002;287(18):2414–2423. [DOI] [PubMed] [Google Scholar]
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