People who experience large drops in blood sugar eat more

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People who experience a drop in their blood sugar after eating feel more hungry and thus eat hundreds of calories more than others, research shows.

Researchers at King’s College London collected data on blood sugar levels and other health characteristics from 1,070 people who ate standard breakfasts and other meals.

They found that the drop in blood sugar after eating is why some people have trouble losing weight, even on a low-calorie diet.

People who experienced a ‘big dip’ in blood sugar saw their hunger rise by nine percent and waited half an hour less than others before eating their next meal.

The study’s authors say a deeper understanding of personal metabolism is essential when it comes to diet planning and managing your health.

People who experience a drop in their blood sugar after eating feel more hungry and thus eat hundreds of calories more than others, research shows.  Stock image

People who experience a drop in their blood sugar after eating feel more hungry and thus eat hundreds of calories more than others, research shows. Stock image

KEY FINDINGS: BIG DIPS IN BLOOD SUGAR LEAD TO MORE FOOD

Researchers found that when eating the same meals, people with a ‘big dip’ in blood sugar eat more.

Big dippers had a 9% increase in hunger after eating their breakfast.

They also waited an average of half an hour less for their next meal than little dippers.

Large dippers ate 75 calories more in the 3-4 hours after breakfast and about 312 calories more throughout the day than small dippers.

This kind of pattern can potentially gain 20 pounds of weight in a year, the team explained.

Comparing what happens when participants eat the same test meals revealed large differences in blood sugar levels between people.

The researchers also found no association between age, body weight, or BMI and being a big or small bear, although males had slightly larger dips on average than females.

The findings are the most recent from PREDICT, the largest ongoing nutritional research program in the world, examining responses to food in real life.

The volunteers involved in the study were required to eat a specially selected breakfast every day, but had a free choice over any other meal over the two-week period.

In total, the team collected data on a total of 8,000 breakfasts and 70,000 meals.

The standard breakfast was based on muffins with the same amount of calories, but varying in composition in terms of carbohydrates, proteins, fats and fiber.

The participants also performed a fasting blood sugar response test (oral glucose tolerance test) to measure how well their bodies are processing sugar.

Participants wore continuous glucose meters (CGMs) to measure their blood sugar throughout the duration of the study.

They also had a portable monitor to wear all the time so their daily activities and even sleep levels could be tracked.

The volunteers also recorded levels of hunger and alertness using a phone app, along with exactly when and what they ate during the day.

Previous studies of post-meal blood sugar focused on how levels rise and fall in the first two hours after a meal, also known as a blood sugar spike.

However, after analyzing the data, the PREDICT team noted that some people experienced significant ‘sugar dips’ 2-4 hours after this initial peak, with their blood sugar levels dropping below baseline rapidly before coming back up.

In addition to the need to eat faster and be 9% more hungry than little dippers, those who had a drop in blood sugar also ate 75 calories more within four hours of breakfast and a total of 312 more calories over the course of the day.

All this despite the fact that both groups ate exactly the same meals for breakfast, creating a pattern that could potentially turn into 20 pounds of weight gain over a year.

Dr. Sarah Berry of King’s College London said it has long been suggested that blood sugar levels play an important role in controlling hunger.

“We have now shown that sugar dips are a better predictor of hunger and subsequent calorie intake than the initial blood sugar spike response after eating, changing the way we think about the relationship between blood sugar and the foods we eat.”

Professor Ana Valdes from the University of Nottingham, who led the research team, said a few hundred calories a day can lead to a lot of weight gain in a year.

‘Our discovery that the size of sugar dips after eating has such a profound impact on hunger and appetite has great potential to help people understand and control their weight and health over the long term,’ added Valdes. to.

Comparing what happens when participants eat the same test meals revealed large differences in blood sugar levels between people.

They also found no association between age, body weight or BMI and being a big or small bear, although on average males had slightly greater dips than females.

Researchers at King's College London collected data on blood sugar levels and other health characteristics from 1,070 people who ate standard breakfasts and other meals.  Stock image

Researchers at King's College London collected data on blood sugar levels and other health characteristics from 1,070 people who ate standard breakfasts and other meals.  Stock image

Researchers at King’s College London collected data on blood sugar levels and other health characteristics from 1,070 people who ate standard breakfasts and other meals. Stock image

There was also some variation in the size of the dips each person experienced in response to eating the same meals on different days.

This suggests that whether you are a bear or not depends on individual differences in metabolism, as well as the daily effects of meal choices and activity levels.

Choosing foods that interact with your unique biology can help people feel full longer and eat less overall.

Patrick Wyatt, lead author of the study, said they have paved the way for data-driven, personalized guidance for those looking to manage their hunger.

The findings are published in the journal Metabolism in nature

WHAT SHOULD A BALANCED DIET LOOK LIKE?

Meals should be based on potatoes, bread, rice, pasta, or other starchy carbohydrates, ideally whole grain, according to the NHS

Meals should be based on potatoes, bread, rice, pasta, or other starchy carbohydrates, ideally whole grain, according to the NHS

Meals should be based on potatoes, bread, rice, pasta, or other starchy carbohydrates, ideally whole grain, according to the NHS

• Eat at least 5 servings of different fruits and vegetables every day. All fresh, frozen, dried, and canned fruits and vegetables count

Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole grain

• 30 grams of fiber per day: This is the same as any of the following foods: 5 servings of fruits and vegetables, 2 whole grain cookies, 2 thick slices of whole wheat bread and a large baked potato with the skin on

• Provide a number of dairy or dairy alternatives (such as soy drinks) and opt for less fat and less sugar

Eat some beans, legumes, fish, eggs, meat and other proteins (including 2 servings of fish per week, one of which should be oily)

• Choose unsaturated oils and spreads and consume in small amounts

• Drink 6 to 8 cups / glasses of water per day

• Adults should consume less than 6 g of salt and 20 g of saturated fat per day for women or 30 g for men

Source: NHS Eatwell guide