Reduce Inflammation and Improve Quality of Life with Foods Low on the Glycemic Index

Retno Yunita Sari, S.Gz

Inflammation is the body's normal response to protect body tissue when infection, injury, or certain diseases occur. However, if this inflammation occurs for a long time or becomes chronic, this is dangerous for the body because it can trigger various health problems, such as diabetes, stroke, heart disease, and even cancer. One of the main factors causing chronic inflammation is the consumption of foods high in the glycemic index.

Low Glycemic Index Foods

Foods with a low glycemic index help control blood sugar levels so that they remain stable. Apart from that, foods with a low glycemic index can also make the body feel full for longer, thereby preventing overeating which can cause insulin resistance and trigger inflammation. Some people think that foods with a low glycemic index taste bad, even though there are many foods with a low glycemic index that can be enjoyed and have a delicious taste. One example is sugar with a low glycemic index, namely Lontar Sugar. Lontar sugar has a taste that is no less delicious than other types of sugar, but still keeps blood sugar levels stable. Several other examples of foods low on the glycemic index include green vegetables, nuts, brown rice, oatmeal, whole wheat, fruit, and whole grains. 

On the other hand, foods high in glycemic index such as biscuits, cakes, ice cream, chips, and chocolate can trigger blood sugar spikes and cause inflammation. Therefore, one effort that can be made to reduce inflammation in the body is to reduce the consumption of foods with a high glycemic index and switch to foods with a low glycemic index.

How Do Foods Low on the Glycemic Index Reduce Inflammation?

Foods with a low glycemic index help reduce the risk of body inflammation in several ways, including:

1. Prevents blood sugar spikes
   Unstable blood sugar levels are one of the triggers for inflammation in the body. Foods with a low glycemic index can keep blood sugar levels under control, thereby preventing inflammation due to high blood sugar levels.
    
2. Prevents oxidative stress
   Several types of foods with a low glycemic index, such as fruit and vegetables, contain high levels of antioxidants which can prevent oxidative stress which triggers inflammation.
    
3. Increases insulin sensitivity
   Increased insulin sensitivity can reduce the production of C-reactive protein which is a marker of inflammation in the body.
    
4. Maintaining an ideal weight 
   is closely related to chronic inflammation because it increases the risk of insulin resistance and high blood sugar levels. Foods with a low glycemic index keep blood sugar levels stable so that the body is full for longer and prevent excess weight gain.

Eating foods low on the glycemic index can help reduce the risk of chronic inflammation which can trigger various serious health problems. Combine it with sufficient physical activity of at least 30 minutes per day to maintain overall health whole.

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Sources and References:

1.  The Diet, Obesity, and Genes (DiOGenes)
2. Fruit and Vegetable Consumption and Its Relation to Markers of Inflammation and Oxidative Stress in Adolescents
3. Mechanism of Resolution of Inflammation: A Focus on Cardiovascular Disease
4. Yuk Lakukan Aktivitas Fisik Minimal 30 Menit per Hari
5. Anti-Inflammatory Diet in Clinical Practice: A Review
6. Resolution of Inflammation: State of The Art, Definitions and Terms
7. Metabolic Inflammation and Insulin Resistance in Obesity