Low GI meals and meal replacement shakes really do prolong feelings of fullness compared to high GI meals
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. Doctor Allie Grimston
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
- Shauna D. Ball, MS*,
- Kelly R. Keller, MS*,
- Laurie J. Moyer-Mileur, PhD*,
- Yi-Wen Ding, MS*,
- David Donaldson, MD‡,
- W. Daniel Jackson, MD§
+ Author Affiliations
- *Center for Pediatric Nutrition Research
- ‡Division of Endocrinology
- §Division of Gastroenterology and Nutrition, Department of Pediatrics, School of Medicine, University of Utah, Salt Lake City, Utah
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.