A recent study from the American Journal of Clinical Nutrition, states that cutting your carbohydrates may reduce the risk of breast cancer in post menopausal women.
Including super foods like wheatgrass and chia seeds in your diet could reduce the affect carbs have.
Carbohydrates are important for your body, the supply the body with energy. However, the problem is, that some carbs are much better for you than others. For example, delicious as they are, many of the processed foods like white rice, pasta, and white bread etc, have had most of their nutrients and fibre removed, and what's left over is primarily sugar and starches, that are easily absorbed by your body.
There's two different ways to measure the effects that carbohydrate foods have on the levels of our blood sugar.
The first one is called the Glycaemic Index, and is know as GI for short. It measures on a scale of 1 to 100, how much the food will increase our blood sugar levels. The high the number on the scale, the bigger the increase in our blood sugar. As our blood sugar levels increase, so do the risks of many serious diseases like diabetes and heart disease.
The second method is called the Glycaemic Load (GL). It includes the GI of the food, as also includes as the total amount of carbohydrate in the food as well.
The GL takes into account more factors that the GI when looking at the effects of foods on blood sugar levels, it's considered to be a more reliable.
Higher Glycaemic Load correlated with an increased risk of breast cancer for some women.
The study consisted of 334,849 women, with an age range of 34 - 66, and was conducted over a 12 year period. The researchers looked at the women's diet in terms of GI, GL and total carbohydrate intake.
In the course of 12 year study period, 11,576 women were diagnosed with breast cancer. And of those, the ones who has the highest risk turned out to be postmenopausal women with a high GL and high carbohydrate diet, when compare to the rest of the group.
There was no change in the risk of breast cancer for women were not postmenopausal, and who also had a diet with a high GL and high carbohydrate make up.
Commenting on the findings, the study's authors said: "Our results also suggest a potential interaction between fibre intake and glycaemic load and carbohydrates on the risk of breast cancer,".
It's important to choose the right foods, because dietary fibre and healthy fats can both help in slowing down the absorption of carbohydrate into your system, and this in turn helps to lower the overall GL of your diet. By eating healthily with a leaning towards foods with high dietary fibre, it will be easier to keep your blood sugar levels steady.
One way to do this is by taking the wholemeal option, instead of the white option. For example, wholemeal bread, wholemeal pasta, and brown rice. You can also look at adding super foods to your diet. Wheatgrass powder, spirulina and chia seeds can help reduce the GL of a meal.
Including super foods like wheatgrass and chia seeds in your diet could reduce the affect carbs have.
Carbohydrates are important for your body, the supply the body with energy. However, the problem is, that some carbs are much better for you than others. For example, delicious as they are, many of the processed foods like white rice, pasta, and white bread etc, have had most of their nutrients and fibre removed, and what's left over is primarily sugar and starches, that are easily absorbed by your body.
There's two different ways to measure the effects that carbohydrate foods have on the levels of our blood sugar.
The first one is called the Glycaemic Index, and is know as GI for short. It measures on a scale of 1 to 100, how much the food will increase our blood sugar levels. The high the number on the scale, the bigger the increase in our blood sugar. As our blood sugar levels increase, so do the risks of many serious diseases like diabetes and heart disease.
The second method is called the Glycaemic Load (GL). It includes the GI of the food, as also includes as the total amount of carbohydrate in the food as well.
The GL takes into account more factors that the GI when looking at the effects of foods on blood sugar levels, it's considered to be a more reliable.
Higher Glycaemic Load correlated with an increased risk of breast cancer for some women.
The study consisted of 334,849 women, with an age range of 34 - 66, and was conducted over a 12 year period. The researchers looked at the women's diet in terms of GI, GL and total carbohydrate intake.
In the course of 12 year study period, 11,576 women were diagnosed with breast cancer. And of those, the ones who has the highest risk turned out to be postmenopausal women with a high GL and high carbohydrate diet, when compare to the rest of the group.
There was no change in the risk of breast cancer for women were not postmenopausal, and who also had a diet with a high GL and high carbohydrate make up.
Commenting on the findings, the study's authors said: "Our results also suggest a potential interaction between fibre intake and glycaemic load and carbohydrates on the risk of breast cancer,".
It's important to choose the right foods, because dietary fibre and healthy fats can both help in slowing down the absorption of carbohydrate into your system, and this in turn helps to lower the overall GL of your diet. By eating healthily with a leaning towards foods with high dietary fibre, it will be easier to keep your blood sugar levels steady.
One way to do this is by taking the wholemeal option, instead of the white option. For example, wholemeal bread, wholemeal pasta, and brown rice. You can also look at adding super foods to your diet. Wheatgrass powder, spirulina and chia seeds can help reduce the GL of a meal.
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