- May 14, 2020
The Role of Low Glycemic Index Diet in Health Aging
THE ROLE OF LOW GLYCEMIC INDEX DIET IN HEALTH AGING 14
TheRole of Low Glycemic Index Diet in Health Aging
Thediscussion in this paper seeks to explain the function of littleglycemic catalog diet in health aging. The information provided isfrom online research in medical journals and other online articlespublication on the glycemic index diet, wellbeingandlifestyle diseases such as diabetes. This paper,therefore,investigates the effect of a dietbased on the lowglycemic index and the resultant blood glucose on health and aging.
Keywords:glycemicindex, nutrition, carbohydrates, diabetes, healthyaging
Fora long time now the primaryfocus ofnutrition research has been on the effects of individual dietarymacronutrientssuch as protein, carbohydrate (sugar) and fat on growth anddevelopment, metabolic disease, reproduction, immune function,susceptibility to obesity and aging. The reasons for these researchbeing to seek dietary solutions, prevention,and treatment to the global increase in rates of obesity andmetabolic disease. In particular are the research findings that inalmost every nation in the world type 2 diabetes is currently ahigh-priority public health problem. For a long time alow-carbohydrates, high-fat diet was recommended for diabetestreatment until 1979 when the American Diabetes Association (ADA)delivered an approval announcement proposing that asmall fat,lofty-carbohydrate diet wasbest usedfor most diabetes patients. The two approaches ona dietin diabetes treatment have remained a subject of debate with the roleof the glycemic index (GI) receiving much attention since itsintroduction in the early 1980s. Amplifiedmorbidity as well as respiratory insufficiency, liver steatosis,hyperglycemia with extended duration of involuntary aeration, immunecontainment,and re-feeding syndrome. But the outcome from findings of eucaloricand hypocaloricfeeding regimens in importantly ill person are contradictory,self-sufficient of the new metabolic complexities experiential in thesignificantly sickobese patient. In spite of the discussion concerning the dosage andmechanism of dietary treatment, there is agreement that nourishmentought to begiven,if possible through the enteral way(P, Harley S, M, & E., 2015).The arguments provided is from online research in medical journals inline with other online articles publication on the glycemic indexdiet, wellbeingandlifestyle diseases such as diabetes
Introductionof the Glycemic Index
Theglycemic guide is a system of allocating a numerical index using ascale of 1 to 100 to foods that contain carbohydratesand howmuch each food raises blood glucose. It is very crucial to the dietof individuals when such knowledge is known. The glycemic index as atoolfor diet plan counts the calories content in foods and then ranksthem based on how they raise blood sugar. A “glycemic index diet”is a term that refers to a particulardiet plan that uses the index as the keycriteria for preparingmeals. Therefore a diet based on the glycemic file is a consumptionpreparation based on how eating influence your blood glucoseintensity. Foodwith high glycemic index (70g or more of available carbohydrates)increases insulin and glucose in blood more than (55g or less) ormedium(56g-59g) glycemic indicator foods.
Glycemicindex for foodis affected by factors such as processing, cooking method, storageand readiness moment. The riper a produce is,the advanced the glycemic index,as well as processed sap,having a privileged glycemic index than wholefruitwhile heatingforlong raises the glycemic index. Also,variety affects the glycemic index werechanged extended-grain cracked barley and wheat `has a lower glycemicindex thanbrownbread,however,anunrefinedgrain lentilhas a superior glycemic index compared to beans.
Thereason fora glycemic manifestation diet is to consume foods holdingcarbohydrates which do not raise the blood sugar levels at the highand fast rate. The choice of people to follow the glycemic index dietinclude somereasons such as the need to lose weight or maintain a healthy weight,thenecessity of aguiding plan on eating healthier meals and the need to controlandkeep blood sugar levels in normal level as part of a diabetestreatment plan.
Withthe above understanding about the glycemic index let us now focus onthe job of little glycemic indicator diet in health and aging.Risingadults with Type 1 diabetes and chaotic ingestion behaviors are ataugmented threat for harsh complications of and these actionshave beenreportedin risingadults in women with Type 1 diabetes (EA, SM, JM, K, WV, & AM, 2016)
TheRole of Low Glycemic Index Diet in Heath Aging
Thereason for low glycemic directory diet is to take incarbohydrate-having foods which are less probably to lead tosubstantialblood glucose level increase. Therefore planning meals using aglycemic index involves choosing foods with low or medium glycemicindex. Rising proof underscores the significant task of glycemicmanagement in fitness and healing from sickness. Carbohydrate intakein the administration or diet in the dietaryhold is compulsory, although carbohydrate ingestion can unfavorablyinvolve criticalbody tissues and organs if ensuing glucose in plasma becomesexcessively high, as well as low, or extremely changeable (A, R, & PC, 2016).Foodswith low glycemic index (55g or less of available carbohydrate)include carbohydrate-containing foods such as all non-starchy vegetables, most fruits, dried beans and legumes, somestarchy vegetables (such as sweet potatoes), oatmeal, and whole grainwheat and cereals.
Keepinghealthy and aginghealthy means the abilityto manage body weight by eating healthy. Anti-aging foods that willprevent aging and age-relateddiseases such as heart diseaseand diabetes which will quicken early aging.Therefore a modest glycemic indicator food staff is one way to agehealthily and its role in health aging is as discussed below.
Diabetescontrol: diabetes is apersistentinfection of the symbiosis. Diabetes is a threat issue forcardiovascular sickness because of the damaged caused to the bloodvessels and heart duetohigh blood sugar thereby escalating the chances of, myocardialinfarction, kidney and failurestroke. Therefore,makingcardiovascular diseases oneof the leading causes ofpassing away in the populacewith diabetes. A stumpy glycemic manifestation diet isrecommendablefor diabetes people to retain their diabetes under control(Afaghi, Ziaee, & Afaghi, 2012).Thereason being, glycemicwith asmallindex ispersonalizedby gradually engrossed carbohydrates, whichleadsto lesser blood maltose rise,unlike high glycemic index foods that dangerously raises blood sugarlevels of diabetes patients as the blood monosaccharide reaction isgreatandfast (HealthwiseStaff, 2014).Also eating a high glycemic food alongside low glycemic food canprevent blood sugar from rising quickly.
Sugarcontrol is imperative for diabetes patients. The abnormallyhigh blood sugar can damage a diabetes patient’s mental strainmaking the sick person loose receptivity, grow purulence andpotentially causing the dreadful confiscation of lower limbs(Rego, 2012).Atremendouswellbeing difficulty that is diabetes, which has anenormoushealth care cost impact on the economies of numerous countries. Thereis,therefore,necessitate implementing a properdietetic game plan to avoid newdiabetes integument and advance administration of diabetes by themethodof ruling out its long-termcomplications. A low glycemic index diet will go a long way inhelping the achievement of these objectives.
Lowersfasting insulin levels. An unelevated glycemic index nutritionalhelps lower fasting insulin height. Afasting insulin level indicates how healthy the blood glucose levelsare over time. Insulin helps move sugar from the bloodinto the body cells where they are used or stored. Anelevated insulin level indicates insulin resistance orpre-diabetes and signifies early- stage Type 2 diabetes. Insulinresistance is as a result of chronically raised sugar levels(Smith, 2004-2015). Therefore,a low glycemic index diet will help reduce high fasting insulinlevels since most foods in the diet are low glycemic index and do notraise the blood sugar high and quickly(Afaghi, Ziaee, & Afaghi, 2012).
Weightloss. High insulin levels promoteweight gain by storing fat and later lead to insulin resistance as aresult of unceasingly raised sugar levels. A low glycemic index dietis therefore required to lower the fasting insulin levels so as topromote the capacity to develop body composition and digest storedfat. Otherwise exclusive of reducingraises insulin levels, losing weight becomes impossibletoeven if a person does regular exercises or restricts their caloriesintake(Smith, 2004-2015).
Also,studies on the effect of glycemic index on human appetite indicateincreased satiety, latereturn of hunger after consumptionof foods of low glycemic index unlike when compared to foods withhighglycemic index diet. The reason is thathyperinsulinemiaisresulting from high glycemic index foods cause weight gain by highglucose utilization in fatty tissues and decreased glucose use inmuscles hence the process leads to increased food intake and weightgain(Afaghi, Ziaee, & Afaghi, 2012).
Preventenergy crash. Foods that have high glycemic index value will give aperson a sudden burst of energy,but they leave one feeling famished again after a littleperiod.When a person snacks on foods like cookies, doughnuts, candy andrusset throughout the daylight hours, he or she experiences animmediateburst of energy but soon afterwarda person gets a crash characterizedby low energy, headaches,and irritability(Gravelle, 2006-2012).In contrast, food with low glycemic index delay release of sugar intothe bloodstream thus preventing quickenergy bursts, and therefore keep people emotion more pleasedfollowing meals for longer lowering energy crashes and theprobability of frequentlysnackingin a day.
Preventionof chronic diseases. High insulin levels promoteinsulin resistance, lower magnesium levels and increaseinflammation. It also lowers good cholesterol High-DensityLipoproteins) and raises the bad cholesterol levels (Low-DensityLipoproteins) which increase the risk of chronic diseases such ascardiovascular disease, heart disease and diabetes(Afaghi, Ziaee, & Afaghi, 2012).When the glycemicindex is low in diet,that’s mean there will belower levels of fasting insulin and help prevent chronic diseases.
Preventionof body inflammation: High fasting insulin correlates with raised C-reactive protein (CRP) which correlates through sickliness such asdiabetes, cardiovascular infection, cancer Arthritis and Alzheimer’s(Smith, 2004-2015).A blood examination indicator for irritation in the body, CRP, whichthe liver produces just like insulin. CRP is asensitivesegment reactant that indicatesthat CRP levels increasein reaction to tenderness caused by conditions such as chronicinflammatory diseases such as lupus and arthritis, some cancers, andheart attack(Donovan & Watson, 2016).The correlation of elevated CRP, high fasting insulin and the abovementioned chronic diseases makes a low glycemic index diet vitalso as to prevent high fasting insulin and CRP levels for healthyliving.
Humangrowth hormone replacement therapy.A low glycemic diet will ensure the required low fasting insulinlevels. Low fasting insulin levels enables the liver to producehigher levels of IGFI-1 which isa requirementfor the betterefficiency of the individual development hormone stand-in therapy aswell as advanced normalIGF1 levels. Thereason beingraised fasting insulin levels reducethe 1GF-1 production through a negative feedback loop(Smith, 2004-2015).An intake of low glycemic index diet is will,therefore,ensure low levels of fasting insulin.
Anti-aging:Glycosylation lead to reducing glucose and insulin levels decreasesthe harm to fatty acid cellular. Glycosylation causes the fasteningof surplus sugar to proteins cellular as deliberate by HgA1c,and this process is thought to be one of the processes of aging. Alow glycemic diet will,therefore,prevent early aging since it reduces glycated protein by lowering theinsulin and blood sugar level. Also,stumpy glycemic guide foods as anti-aging foods source to fewerliberated radicals as compared to highglycemic index groceries. High glycemic index diet stimulatesboost of oxidative strain that means open radical harm and impulsiveaging of the membrane as explained by aparticulardoctor in his book “The Wrinkle Cure”(Tolga, 2009-2016).Therefore, eating low glycemic index foods will prevent thedevelopment of aging hormones and help an individual feel good bothmentally and physically.
Lowersserum triglyceride:Aserum triglyceride is a test for high blood cholesterol.Triglycerides are the fat found in the bloodwhen additional calories are transformed into triglycerides andstored inlipids cells for afterward use by the body for energy. Hightriglyceride level results from eating high glycemic index foods thathave more calories than what the body needs, overweight and obesity,raising the danger of heart sickness and a symptom of the metabolicdisorder. Themetaboliccondition is the amalgamation of soaring blood sugar, hypertension,a lot of lipids within the midriff and low high-density lipoproteins(excellentcholesterol) and high triglycerides level hence increasing the riskof stroke, heart disease and diabetes(Afaghi, Ziaee, & Afaghi, 2012).A low glycemic index diet will,therefore,assist in lowering serum triglyceride by15% to 25%because it has low calories content.
Increasinglofty-solidity lipoprotein cholesterol (HDL).The HDL is the fine cholesterol in the bloodstream that is notharmful to the body. As the high-densitylipoprotein moves within blood,it removes the harmful low-densitylipoprotein (LDL) which is not goodcholesterol. The HDL cholesterol decreases recycles and reuses theLDL cholesterol by carrying it to the liver for processing. The HDLcholesterol also cleans and keeps the inner walls of blood vessels inmaintenance when it scrubs off the bad cholesterol(American Heart Association, 2014).Asa result,the good HDL cholesterol prevents and reduces the risk for heartdisease. High good HDL cholesterol is made possible by intake of lowglycemic index diet that contains foods with good cholesterol contentlike in vegetables and whole grains.
Low-densitylipoproteins (LDL) cholesterol level reduction.Squat-Densitylipoprotein is dreadful cholesterol in the blood vessels(American Heart Association, 2014).The reasons for the rise in the degreeof serum LDL cholesterol is saturated fatty acids, cholesterol itselfand excess intake of calories that leads to obesity(Afaghi, Ziaee, & Afaghi, 2012).LDL is harmful cholesterol because it coats and collects on the innerwalls of the blood vessels thereby narrowing the inner diameter ofthe blood vessels. Theresulting increase in pressure in the blood vessels leads tocardiovascular diseases such as the heart disease.Low glycemic index diet,therefore,plays a role in lowering the LDL cholesterol as the foodcontain foods with good cholesterol content, for example,whole grains and vegetables. The good cholesterol in lesser glycemicindex diet increases the high-densitylipoprotein (HDL) that is fine cholesterol that removes, recycles andreduces the LDL cholesterol as of the bloodstream and transportsit to the liver for processing.
Avariety of diet: A low glycemic index diet contains an abundanceof whole grain products,fruits andvegetables. The foods ought to add the bulk of dailyvigor consumption between 54-60% of entirety required calories.Fruits, legumes, vegetablesand whole grains supply essentialvitamins, complex carbohydrates,and mineral fiberas a componentof a diet that is also modest in entire fat and low in inundated fatsubstance. When eaten in a rawform, carbohydrates are often high in jointly insoluble and solublefiber and can help in a lesseningin plasma whole and LDL bad cholesterol levels as an elementof a fat-adapted diet. Overall the low glycemic index diet willensure an eating plan low in high blood sugar level, fat, saturatedfatty acids and cholesterol.
Anapproved diet guideline for planning meals: The low glycemic indexdiet is not just another food fad,but several importanttypesof research support it.The World Health Organization (WHO) and Food Agriculture Organization(FAO), in the year 1999, recommended that individuals in developedcountries ought to base their diet on low glycemic index diet foodsso as to avoid heart disease, obesity,and diabetes. Also, learnedfrom Harvard School of publicHealth, demonstrate a strong relation between the danger of diseasessuch as and coronary heart illnessand type 2 diabetes the glycemic index of a one’s diet(Gravelle, 2006-2012).Following lowglycemic index diet plan proves to be a helpful guideline in planningmeals. It specifies the type of foods that are a lowglycemic index that doesnot raise blood sugar high and fast making it not onlyarecommended diet plan for diabetic people but also for those thatwant to live longerhealthy and better lives. So one canselect the foods with the recommended caloric content, be able tocontrol and monitor their blood sugar levels and as well as preventthemselves from acquiring lifestyle diseases caused by highcarbohydrates content in high glycemic index foods.
Thelow glycemic index diet has far more benefits and plays a verycrucial role in health aging. Apart from it being a meal plan fordiabetes patients to help control their blood glucose level, it alsoprevents resultant chronic lifestyle diseases such as cardiovasculardiseases and obesity. The low glycemic index diet also helps inweight loss duetoits mechanism of low glycemic load that increases the oxidation ofnutrients in muscles instead of storing them in fat tissues. Asa result,this diet plan increases satiety, delays return of hunger,decreases food intake and enables weight loss. When bearing in mindfoodbearin vitally sick individual, it`ssturdily advocatedthat EN isused in partiality to PN. Thus suggest the use of ausual,polymeric enteral method which is given inside the twenty-four toforty-eight hours past admission to care unit(DK, R, JW, Gramlich, & P, 2003).
Thereason for low glycemic directory diet is mainly to take incarbohydrate-having foods that are less probably to lead tosignificantblood glucose level rise.Consequentlyplanning meals bymeans ofa glycemic index involves choosing foods with low or intermediateglycemic index. Growingproof underscores the enormoustask of glycemic management in fitness and healing from sickness. Itassists in many cases such asdiabetescontrol, Lowers fasting insulin levels.The low glycemic index diet also helps in weight loss duetoits mechanism of low glycemicload that increases the oxidation of nutrients in muscles instead ofstoring them in fat tissues.
Inconclusion,the reason for low glycemic directory diet is to take incarbohydrate-having foods which are less probably to lead tosubstantialblood glucose level increase. The information provided is from onlineresearch in medical journals and other online articles publication onthe glycemic index diet, wellbeingandlifestyle diseases such as diabetes. In contrast, food with lowglycemic index delay release of sugar into the bloodstream thuspreventing quickenergy bursts, and therefore keep people emotion more pleasedfollowing meals for longer lowering energy crashes and theprobability of frequentlysnackingin a day.When eaten in a rawform, carbohydrates are often high in jointly insoluble and solublefiber and can help in a lesseningin plasma whole and LDL bad cholesterol levels as an elementof a fat-adapted diet.
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