Our body’s immune system is our defense against infection. When functioning well it can help keep us healthy and protect against a wide range of illnesses. Diet has a major influence on our immune function, just as it does many other aspects of our health and physical well-being.
The good news is that a healthy low GI diet will generally include high levels of fruit, vegetables, healthy fats from olive oil and fish, fiber, nuts, seeds and protein. These foods in turn contain naturally high levels of vitamin A, vitamin C, zinc, vitamin D, B6, B12, copper, folate, iron, and selenium. It is these vitamins and minerals that help reduce inflammation in the body, promote a healthy balance of gut bacteria, reduce oxidation and cellular damage, and improve blood sugar and insulin sensitivity – all of which are known to help the immune system function at its best.
The science of GI is constantly evolving. Researchers are now seeing that a low GI diet could also be beneficial for managing or preventing health conditions such as cognitive performance, skin health, reducing the risk of some cancers, improving eye health, and managing gestational diabetes and the symptoms of poly-cystic ovary syndrome. Research shows a low GI diet can reduce the risk of developing significant health problems and is a simple and effective way to:
- Manage weight by controlling appetite and delaying hunger
- Fuel the body for sustained energy
- Improve pregnancy outcomes
- Reduce the risk of developing type 2 diabetes and heart disease
- Improve concentration
- Increase physical performance by extending endurance
- Reduce breast cancer risk
- Manage Poly-cystic Ovarian Syndrome (PCOS)
- Decrease the risk of common diabetic complications
- Feel fuller for longer
- Benefit eye health and prevent age-related macular degeneration (AMD), a leading cause of blindness
- Reduce acne
Making low GI choices doesn’t require a dramatic change to your regular diet. It can be achieved by a simple swap from one high GI food to a low GI food at every meal.