Increasing These Carbohydrates May Actually Reduce Weight and Diabetes Risk

Although the word is difficult to pronounce, you'll be able to identify the foods that a recent study found may have a major impact on your digestive system.
Even though they are frequently demonized, most of the time cutting out carbs isn't the best thing for your overall health for Reduce Weight and Diabetes Risk. After all, studies have indicated that whole grains may offer defense against specific illnesses—potassium and potatoes share the same initial four letters for a reason!

According to recent research, some carbohydrates may actually help with weight loss and insulin sensitivity; the most significant effect appears to be seen in one specific category of these carbohydrates.

While some experts recommend avoiding the high-FODMAPS foods for those who have stomach problems , a recent study indicates this may not be the case for people without these long-term gastrointestinal conditions. Actually, it may not be a good idea to avoid these foods, according to a group of Chinese medical researchers, especially for people who are overweight, have insulin sensitivity problems, or are in a pre-diabetic state. This is due to the fact that the FODMAP group contains a variety of healthful foods, some of which are high in probiotics and fiber, both of which can aid in weight loss.

The study examined the function of these foods in people with pre-diabetes and was published in the journal Nutrients on December 11, 2023. Pre-diabetes is a term used to describe a group of physiological and metabolic abnormalities that may precede type-2 diabetes. The study indicated that pre-diabetic people, a population that has been growing globally, should really think about including specific carbohydrates in their diet to delay the onset of illness, in contrast to the conventional practice of avoiding these foods. Certain foods that are part of the FODMAP diet, which some people frequently avoid, have been shown to have the ability to help with weight loss and improve glucose tolerance and insulin sensitivity.

There were 177 participants in the study, and their average age was 60. They had been identified as having impaired glucose tolerance, a sign of pre-diabetes. Other than that, each participant was in generally good health and had never taken diabetes or weight-loss medication.

The research team evaluated the subjects' typical food intake and correlated it with their body composition, insulin sensitivity, and other markers using a three-day diet report and other metrics.

According to the research, people who are pre-diabetic but do not have IBS or other digestive problems might want to think about including fermentable carbohydrates in their diet. Greater consumption of these carbohydrates was associated with a lower body mass index (BMI) than consumption of low-FODMAP foods, and galactooligosaccharides, a particular subset of FODMAPs, was associated with the strongest correlation between insulin sensitivity and weight loss.

Foods high in galactooligosaccharides include:

broccoli, Brussels sprouts, pistachios, lentils, and chickpeas

Remarkably, the health benefits of these foods continued irrespective of the participants' level of exercise, total nutrient consumption, or fiber intake.

It is noteworthy that a daily fiber intake of 16 grams or more is associated with a healthier weight and fewer cases of obesity; however, the researchers postulated that other factors could account for the beneficial changes seen in people who consumed foods high in galactooligosaccharides. They discovered that the body produced short-chain fatty acids as a consequence of the fermentation process, which helped to create molecules like GLP-1 that are linked to sensations of fullness and satiety.