Which of these two diets - a low-glycemic-index (LGI) diet or a high-cereal-fiber (HCF) diet - do you think would produce the better blood sugar control?Researchers from Toronto set out to answer that question. Their results were published in the December 17 issue of the Journal of the American Medical Association:
Effect of a Low-Glycemic Index or a High-Cereal Fiber Diet on Type 2 Diabetes
I'll give you the answer up front: The low-glycemic-index diet was better, but only moderately.
The 210 participants with type 2 diabetes followed their respective diets for 6 months, at the end of which:
For those who followed the LGI diet:
- HbA1c went down by 0.50 (from 7.14 to 6.64)
- HDL went up by 1.7 mg/dl
- HbA1c went down by 0.18 (from 7.07 to 6.89)
- HDL went down by 0.2 mg/dl (HDL is the good cholesterol, you want this to go up)
How Did The Diets Differ?
Low-Glycemic-Index Diet
"The following foods were emphasized: low-glycemic index breads (including pumpernickel, rye pita, and quinoa and flaxseed) and breakfast cereals (including Red River Cereal [hot cereal made of bulgur and flax], large flake oatmeal, oat bran, and Bran Buds [ready-to-eat cereal made of wheat bran and psyllium fiber]), pasta, parboiled rice, beans, peas, lentils, and nuts."
Fruit in the LGI diet leaned toward temperate: apples, pears, oranges, peaches, cherries, and berries.
High-Cereal-Fiber Diet
"Participants were advised to take the "brown" option (whole grain breads; whole grain breakfast cereals; brown rice; potatoes with skins; and whole wheat bread, crackers, and breakfast cereals)."
Fruit in the HCF diet leaned toward tropical: bananas, mangos, guavas, grapes, raisins, watermelon, and cantaloupe
Both Diets
Everyone was advised "to avoid foods such as pancakes, muffins, donuts, white buns, bagels, rolls, cookies, cakes, popcorn, French fries, and chips."
