There’s a Reason Why Low-GI Meals are More Satisfying
According to new research being presented at the Society for Endocrinology meeting…
Eating a meal with a low GI (glycaemic index) increases gut hormone production which leads to suppression of appetite and the feeling of fullness.
…Dr Reza Norouzy and colleagues at King’s College London looked at the effects of a single low versus high GI meal on gut hormone levels in twelve healthy volunteers. Each participant ate an identical medium GI meal for dinner, fasted overnight, and was given either a low (46) or high (66) GI meal for breakfast. Blood samples were then taken every 30 minutes for 150 minutes, and levels of the gut hormone glucagon-like peptide 1 (GLP-1) and insulin measured. GLP-1 is a hormone produced by the gut that has been shown to cause a feeling of fullness and suppression of appetite(2).
Volunteers who ate a low GI breakfast had 20% higher blood plasma levels of GLP-1 (area under curve = 4839±1831) and 38% lower levels of insulin (10088±4757), compared to those who had consumed a high GI breakfast (3865±1630 and 16245±7600 respectively). These results show for the first time that eating a low GI meal increases GLP-1 production and suggest a physiological mechanism as to why a low GI meal makes you feel fuller than a high GI meal.
As Dr. Norouzy put it…
GLP-1 is one of the most potent hormones for suppressing appetite. Our results suggest that low GI meals lead to a feeling of fullness because of increased levels of GLP-1 in the bloodstream. This is an exciting result which provides further clues about how our appetite is regulated, and offers an insight into how a low GI diet produces satiety.
Just one more reason to ditch the bagels or Corn Flakes at breakfast.
By the way, probably the most definitive list of GI values was put together by diabetes activist David Mendosa. It’s worth checking out.
