Oct 12, 2009 1:40 pm US/Pacific
Low Glycemic Carbs for Breast Health
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A diet rich in high-glycemic foods may increase a woman's risk of developing breast cancer.
CBS
A study linking a diet rich in high-glycemic index (GI) carbohydrates with an increased risk of a woman developing breast cancer was recently published in the International Journal of Cancer. The glycemic index (GI) connects our body's blood sugar response to certain foods. High GI foods increase the body's sugar levels quickly compared to low glycemic foods, which increase sugar levels more slowly. High GI foods include simple carbohydrates like white bread (and other white flour products), soda pop, ice cream, cake, potatoes, pasta, and candy bars. Whole grain breads and pastas usually have lower GI ratings.
Another study lends support to the idea that a higher intake of dietary fiber can decrease the risk of developing breast cancer. Higher fiber usually means lower GI. The National Institutes of Health – Divisions of Cancer Epidemiology and Genetics and Cancer Control and Population Sciences published a study that examined the relation of dietary fiber intake to breast cancer in postmenopausal women. The scientists concluded that dietary fiber can play a role in preventing breast cancer.
In the Black Women's health Study, also performed by scientists at the National Cancer Institute, investigators found that African American women who followed a dietary pattern that included whole grains, vegetables, fruit and fish had a lower incidence of breast cancer compared to women who followed a dietary pattern that included refined grains, processed meat, and sweets.
The best way to start "going low" is simply to start swapping out your processed foods for whole-food versions. For example, if you are a cereal eater, choose whole grain cereals that are based on oats, barley, bran and whole wheat. The same goes for breads. Choose sweet potatoes or yams instead of white potatoes. Eat plenty of fresh vegetables, especially the dark green leafy variety including kale, cabbage, chard, collards, broccoli, etc. Choose whole grains like brown rice, quinoa, and whole wheat pasta for your starch. Indulge in fresh salads. And forget about fried foods and sugary baked goods – they don't serve anybody's health.
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