Studies have shown that when we eat a high GI breakfast we feel hungrier and eat more throughout the day than if we have a Low GI breakfast. This study in teens illustrates this well – no wonder I feel fuller for longer with my breakfast shake, and its so quick to prepare! There was actually a measurable difference in glucose levels, insulin levels, and how soon extra meals and snacks were requested. Dr Alison Grimston

http://pediatrics.aappublications.org/content/111/3/488.abstract

Ball SD, Keller KR, Moyer-Mileur LJ, Ding YW, Donaldson D, Jackson WD. Prolongation of satiety after low versus moderately high glycemic index meals in obese adolescents. 2003. Pediatrics 111:488-94

Prolongation of Satiety After Low Versus Moderately High Glycemic Index Meals in Obese Adolescents

1. Shauna D. Ball, MS*,
2. Kelly R. Keller, MS*,
3. Laurie J. Moyer-Mileur, PhD*,
4. Yi-Wen Ding, MS*,
5. David Donaldson, MD‡,
6. W. Daniel Jackson, MD§

+ Author Affiliations

1. *Center for Pediatric Nutrition Research
2. ‡Division of Endocrinology
3. §Division of Gastroenterology and Nutrition, Department of Pediatrics, School of Medicine, University of Utah, Salt Lake City, Utah

Abstract

Background. One in 5 American children is overweight, despite a decrease in total fat consumption. This has sparked an interest in the carbohydrate composition of diets, including the glycemic index (GI).

Objective. To investigate whether a low-GI meal replacement (LMR) produced similar metabolic, hormonal, and satiety responses in overweight adolescents as a low-GI whole-food meal (LWM) when compared with a moderately high-GI meal replacement (HMR).

Methods. Randomized, crossover study comparing LMR, HMR, and LWM in 16 (8 male/8 female) adolescents during 3 separate 24-hour admissions. The meal replacements consisted of a shake and a nutrition bar. Identical test meals were provided at breakfast and lunch. Metabolic and hormonal indices were assessed between meals. Measures of participants’ perceived satiety included hunger scales and ad libitum food intake.

Results. The incremental areas under the curve for glucose were 46% and 43% lower after the LMR and LWM, respectively, compared with the HMR. Insulin’s incremental area under the curve was also significantly lower after both low GI test meals (LMR = 36%; LWM = 51%) compared with the HMR. Additional food was requested earlier after the HMR than the LMR (3.1 vs 3.9 hours, respectively), although voluntary energy intake did not differ.

Conclusions. Differences in insulin response between the meal replacements occurred, and prolongation of satiety after the LMR, based on time to request additional food, was observed. We speculate that the prolonged satiety associated with low GI foods may prove an effective method for reducing caloric intake and achieving long-term weight control.

Healthy Eating doesn't have to be boring!

If you currently do not eat a healthy diet, it can seem difficult to get started. However, healthy eating is important for living the best life you can, and giving yourself the best chance possible of being healthy into old age. If you struggle with healthy eating, then you know that breaking unhealthy habits can be the most difficult part of the process. However, if you truly want to live the best lifestyle possible, it is important to find the motivation within to start eating a more healthy diet.

A good beginning step when you want to start eating more healthily is to rid your home of everything that does not fall into healthy categories. Keep junk foods and beverages out of your house so that you will not be tempted to snack during the day. If you are worried about getting hungry, keep healthy snacks like carrot sticks, yogurt, fresh fruit, or whole-wheat crackers on hand. If you find that you just cannot bear to toss out the sweets, try keeping something tiny on hand, like good quality chocolate chips. Eating a few of these won’t ruin your diet but also will give you that little sugary fix you crave for. A handful of dried fruit and nuts makes a delicious alternative.

Another great step to healthy eating when you are first starting the process is to take a few moments to learn about what foods are the healthiest for you and how they work in the body. Most people understand that fruits, vegetables, and low-fat meat and dairy products are good for the body, but few people understand why. The key is learning about nutrients. When you understand how specific nutrients work in the body, you will be more likely to make these healthy choices for your body. Knowledge really is power! However, few people realize the damage that high glycemic foods, often processed or grain-based, do to their food cravings and other aspects of their diet.

When getting ready for a new healthy diet, you should also take into consideration your schedule for meals. If you often eat in a rushed hurry at odd times of the day, you probably are not getting the best foods possible. Plan ahead! Instead of grabbing a fast food lunch on the go, take a bagged lunch or box of salad to work, or a healthy wrap and some fresh vegetables. Plan ahead for healthy meals in the evening as well -  cook ahead if you are not currently getting healthy dinners and have little time to cook when you get home every night.

Start with baby steps. Even if you only replace one soda a day with a glass of water, you are really improving your calorie intake. If you eat fast food everyday for lunch, try replacing that even half of the time. When you start by taking small steps, it does not seem like you are cutting out all of the foods you love and you can take your time to learn about healthy foods that you can love equally as well.

With best wishes,

Allie

Dr Alison Grimston

Join me on the Ultimate Weight Loss Bootcamp – It’s not too late to join us!  Take alook at our free introductin on http://bit.ly/adwkEG

Dr Alison Grimston (the Ultimate Energy Doctor) is a doctor, mentor and coach who helps entrepreneurs, coaches, trainers and athletes to build up the energy levels they need to do what they love. She also has an effective system for helping them to lose weight. As part of her work, she recommends the best, pharmaceutical grade nutritional supplements which are guaranteed contaminant-free – especially important for athletes.
 
Disclaimer: The content of our website and Emails is not a substitute for professional medical advice or treatment. Always seek the advice of your doctor relating to any medical condition.

*These Statements have not been evaluated by the Food Standards Agency. These products are not intended to diagnose, treat, cure or prevent any disease

While I was still a student, we were just beginning to notice and study the obesity epidemic in the United States, which directly correlates with the large number of people eating fast food.

 Sadly, it appears that the people of the UK have followed America’s lead in this un-healthy diet trend. The problem here does not lie in the obesity and diabetes epidemics alone, but in that we are actually relying on junk food for our “nutrition,” perhaps without even realizing it! Not only is “fast food” generally un-nutritious, but people generally felt less well when eating this type of food. Lack of energy, low mood, and general lethargy after meals can ALL be mapped back to high-glycemic foods, many of which are part of the junk food that we eat for convenience.

Take a look at this recent survey in the United States outlined below. Also, be aware that we can each begin to change our diet and lifestyle, one tiny step at a time, to improve our own health and well being, both now and into the future.

Alison 

With Thanks to USANA…

 Research out of the University of California, Berkeley reveals that nearly a third of American’s calories come from “empty calorie” foods such as sweets and desserts, soft drinks, and alcoholic beverages, with another 5% coming from salty snacks and fruit-flavored drinks. Lead researcher Gladys Block, a professor of epidemiology and public health nutrition at the university, used data previously collected as part of the National Health and Nutrition Examination Survey (NHANES). Block analyzed responses from 4,700 adult participants who were asked to report everything they had consumed in the previous 24 hours.

“We know people are eating a lot of junk food, but to have almost one-third of Americans’ calories coming from those categories is a shocker. It’s no wonder there’s an obesity epidemic in this country,” Block said in a statement.

Sodas contributed 7.1 percent of the total calories consumed. By category, “sweets” topped the list, followed by hamburgers, pizza, and potato chips.

Fruits and vegetables made up a mere 10 percent of calories in the average diet.

“It’s important to emphasize that sweets, desserts, snacks, and alcohol are contributing calories without providing vitamins and minerals,” said Block. “You can actually be obese and still be undernourished with regard to important nutrients. We shouldn’t be telling people to eat less, we should be telling people to eat differently.”

Block G. Journal of Food Composition and Analysis. Volume 17, June-August 2004, 439-447.

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