Low Glycemic Index Diet vs Fast Tract Diet
Are you looking for a dietary approach that can help regulate your blood sugar levels and boost your overall health? If so, you may have come across the concepts of low glycemic index (GI) and fast tract diets. While both diets aim to control how quickly carbs are digested and absorbed by your body, they differ in their underlying principles, recommended foods, and potential benefits. In this article, we'll explore the two diets in detail, and help you decide which one might be more suitable for your goals and preferences.
Understanding the concept of glycemic index and fast tract diet
Glycemic index is a measure of how rapidly a particular carbohydrate-containing food can raise your blood glucose levels. Foods with a high GI score (above 70) are quickly broken down into glucose and released into your bloodstream, leading to a spike in insulin and blood sugar. This can result in a burst of energy and mood, followed by a crash and hunger pangs. In contrast, low GI foods (below 55) are more slowly digested and absorbed, providing a steady stream of energy and keeping you fuller for longer.
The fast tract diet, on the other hand, focuses on the fermentation potential of carbohydrates. It argues that some types of carbs, such as those found in grains, legumes, and starchy vegetables, can ferment in your small intestine and produce gas, bloating, and other digestive symptoms. This, in turn, can affect the motility of your gut and lead to overgrowth of certain bacterial species, causing more symptoms. Thus, the fast tract diet limits or eliminates certain types of carbs that are high in fermentation potential, regardless of their glycemic index.
How does the glycemic index affect your body?
Research has shown that a diet high in GI foods can increase your risk of type 2 diabetes, cardiovascular disease, and obesity. This is because rapid spikes in blood sugar and insulin can lead to insulin resistance, inflammation, oxidative stress, and fat storage. Additionally, high GI foods are often low in fiber and nutrients, making them less satiating and more prone to overconsumption. In contrast, a diet low in GI foods has been associated with improved blood sugar control, insulin sensitivity, cholesterol levels, and weight management.
What is the fast tract diet and how does it work?
The fast tract diet was created by Norm Robillard, PhD, a microbiologist who suffered from acid reflux and IBS symptoms. The diet is based on the idea that certain carbohydrates, namely those with a high fermentation potential and low digestibility, can promote bacterial overgrowth and worsen gut symptoms. Therefore, the fast tract diet restricts carbs that are high in resistant starch, fiber, or fructose, such as bread, rice, potatoes, beans, apples, and onions. Instead, it emphasizes low-fermentation carbs like low-sugar fruits, leafy greens, some dairy, and select grains like rice flour or quinoa. The diet also suggests limiting protein and fat intake, as they can slow down gut motility and create excess gas.
The benefits of a low glycemic index diet
Several studies have found that a low GI diet can offer a range of benefits beyond blood sugar control. For example, a meta-analysis of 24 trials showed that a low GI diet can modestly improve cholesterol levels, reduce inflammation, and promote weight loss compared to a high GI diet. Another study found that overweight women who followed a low GI diet for six months had greater fat loss and insulin sensitivity than those on a high GI diet or a control diet.
Does the fast tract diet have any advantages over low glycemic index diet?
Although the fast tract diet is less well-researched than the low GI diet, some proponents claim that it can have unique benefits for digestive health. For instance, a pilot study of 18 people with IBS found that those who followed the fast tract diet had reduced bloating and abdominal pain compared to those on a high fiber diet. Another small study of 28 people with acid reflux found that those who followed the fast tract diet had significant improvements in reflux symptoms and esophageal pH compared to a standard reflux diet. However, both studies had limitations, such as a short duration and a small sample size.
Low glycemic index foods to include in your diet
If you're interested in trying a low GI diet, here are some of the foods you can incorporate into your meals:
- Non-starchy vegetables like broccoli, spinach, asparagus, and carrots
- Legumes like chickpeas, lentils, and kidney beans
- Whole grains like quinoa, brown rice, and barley
- Fruits like berries, cherries, and grapefruit
- Nuts and seeds like almonds, walnuts, and chia seeds
- Dairy products like Greek yogurt and skim milk
- Lean proteins like fish, chicken, and tofu
Foods to avoid on a low glycemic index diet
Here are some of the foods you may want to limit or avoid on a low GI diet:
- White bread, pasta, and rice
- Sugary drinks like soda and juice
- Sweets like candy, cake, and cookies
- Potatoes and corn
- Processed and refined foods like breakfast cereals and snack bars
The science behind the fast tract diet
While the fast tract diet is a newer concept, some research has supported its underlying principles. For example, a study of 21 people with IBS found that those who followed a low FODMAP (a type of carb that is poorly absorbed and fermented) diet, which shares some similarities with the fast tract diet, had significantly reduced symptoms and gut inflammation compared to a control group. Another study of 82 healthy volunteers showed that consuming a high fiber, high resistant starch diet increased breath hydrogen production, a marker of fermentation and gut motility, compared to a low fiber, low resistant starch diet.
Fast tract diet foods to include in your meals
Here are some of the foods that may be allowed or encouraged on the fast tract diet:
- Low-sugar fruits like berries, kiwi, and citrus
- Leafy greens like spinach, kale, and lettuce
- Low-lactose dairy products like hard cheeses and butter
- Non-starchy vegetables like zucchini, cucumber, and bell peppers
- Lean proteins like fish, turkey, and eggs
- Rice flour, corn flour, and potato starch as gluten-free alternatives
- Herbs and spices like ginger, turmeric, and fennel
How to choose between low glycemic index and fast tract diets
If you're trying to decide which diet to follow, here are some factors to consider:
- Your current health status and dietary needs
- Your symptoms and gut health issues, if any
- Your personal preferences and lifestyle constraints
- The availability and cost of different types of foods in your area
- The level of research and evidence supporting each diet
- The guidance and support of a registered dietitian or healthcare provider
Success stories of people who switched to low glycemic index or fast tract diets
While anecdotal evidence shouldn't replace scientific research, some people have reported positive outcomes after adopting either diet. For example, some low GI diet followers have reported improved energy, mood stability, and weight loss, while some fast tract diet adherents have reported reduced bloating, gas, and acid reflux. However, individual results may vary, and it's important to consult a professional before making significant changes to your diet.
Are there any side effects of following a low glycemic index or fast tract diet?
Both diets can have potential side effects, especially if they're too restrictive or unbalanced. For instance, a low GI diet that's too low in carbs or calories can lead to fatigue, constipation, or nutrient deficiencies. Similarly, a fast tract diet that's too low in fiber or protein can lead to malnutrition, cravings, and muscle loss. Additionally, both diets may be challenging to follow in social situations or when eating out, and may require planning and preparation.
The role of carbohydrates in both diets
Carbohydrates are an essential macronutrient that provide energy and nutrients to your body and brain. While both the low GI diet and the fast tract diet limit certain types of carbs, they don't eliminate them entirely. Instead, they encourage choosing carbs that have a moderate GI or fermentation potential, and combining them with protein, fat, and fiber to slow down digestion and absorption. Examples include quinoa salad with grilled chicken, salmon with roasted veggies, or Greek yogurt with berries and nuts.
Can either diet help with weight loss?
Both the low GI diet and the fast tract diet can potentially aid in weight loss, but the mechanisms and outcomes may differ. A low GI diet can help reduce hunger and improve insulin sensitivity, leading to lower calorie intake and better fat burning. Additionally, low GI foods are often high in fiber and protein, both of which promote satiety and reduce cravings. However, a fast tract diet may have a more direct impact on gut symptoms, which can affect food choices, mood, and appetite. By reducing gas and bloating, a fast tract diet can help make eating more pleasurable and sustainable, leading to less emotional eating or snacking.
How to incorporate both diets for optimal health benefits
If you're interested in combining elements of both diets, you can use some general guidelines. Start by focusing on high quality, nutrient-dense foods that are low in added sugars and refined grains. Incorporate a variety of vegetables, fruits, whole grains, legumes, nuts, seeds, and lean proteins into your meals, and limit highly processed or fast foods. Additionally, experiment with your carb sources and portion sizes, and observe how your body responds. You may find that some types of carbs work better for you than others, or that certain meals or snacks improve your digestion and wellbeing.
Frequently asked questions about low glycemic index and fast tract diets
Q: Can I still eat sweets and desserts on either diet?
A: Yes, but in moderation and with some modifications. Look for desserts that are made with whole grains, natural sweeteners like honey or maple syrup, and low-fat dairy or unsweetened nut milk. You can also use fruits or unsweetened cocoa powder to add flavor and nutrients. Just make sure to keep portion sizes small and balance your sweet treats with protein and fiber.
Q: Can I follow either diet if I have a medical condition, such as diabetes or celiac disease?
A: It's best to consult with a healthcare provider or registered dietitian before starting any new diet, especially if you have a medical condition or are taking medications. Both the low GI diet and the fast tract diet can have implications for blood sugar control, gut motility, and nutrient absorption, so it's important to personalize the diet to your specific needs and goals.
Q: Are there any supplements that can enhance the effects of either diet?
A: While some supplements like probiotics, digestive enzymes, or fiber powders may complement a low GI or fast tract diet, it's always best to get most of your nutrients from whole foods. Additionally, some supplements may interact with medications or have side effects, so it's important to talk to your doctor before taking any supplements.
Expert opinions on which diet is better for specific health conditions
While there's no one-size-fits-all answer to which diet is better, here are some expert opinions on which diet may have advantages for specific health conditions:
- A low GI diet may be helpful for people with type 2 diabetes, metabolic syndrome, or insulin resistance, as it can help improve blood sugar control, insulin sensitivity, and lipid profile.
- A fast tract diet may be beneficial for people with IBS, SIBO, acid reflux, or other gut symptoms, as it can reduce fermentation, gas, and bloating.
- Both diets can offer weight management benefits, but a low GI diet may be more sustainable and satisfying in the long term, as it doesn't require as much restriction or meal planning.
Conclusion: Which one should you choose?
Ultimately, the choice between low glycemic index and fast tract diets depends on your body, preferences, and goals. While the two diets share some similarities, they differ in their carbohydrate restrictions, food recommendations, and potential benefits. If you're looking to improve your overall health and prevent chronic diseases, a low GI diet may be a good starting point, as it's backed by more research and has fewer potential side effects. However, if you're struggling with gut symptoms or have diagnosed conditions like IBS or reflux, a fast tract diet may provide more relief and comfort. Remember to consult a qualified professional before making any changes to your diet, and to listen to your body's signals and needs.
