A new study shows that the way you metabolize calories determines whether you are hungry in just a few hours after eating, according to a new study recently published in the journal The Nature of Metabolism. Are you a big diver or a small diver? That is, does your blood sugar drop like a stone or does it remain stable? The answer may reveal why some of us may be determined to eat more than others, especially within a few hours of the last meal, causing us to be more likely to gain weight or not lose it.
A big dip is someone whose blood sugar drops shortly after eating, so they feel hungry again, even if their cells are properly nourished. A small leg prevents the blood sugar from falling so fast or far, which means that their body receives the message: Everything is good here. No reason to eat for hours again, so I end up not eating too much during the day.
This is significant for anyone trying to lose weight, as scientists have found that a big dip just 2 to 3 hours after eating causes large divers to eat 200-300 extra calories a day. it could translate into an extra 20 pounds a year.
Knowing if you are a big diver or small diver could be helpful in adjusting your intake, eating high-fiber foods (which release energy slowly, preventing high rises and dips in your blood sugar) and help you regulate your appetite and consumption – and in the end your weight.
The new study tells people why they are hungrier
New research from PREDICT, the world’s largest nutrition research program that looks at food responses in real-life conditions, shows that people who have high blood sugar drops within a few hours of eating feel more hungry and end up consuming hundreds of more calories during the day than others.
The study looked at more than 1,000 people, collecting data on blood sugar in response to meals and their level of hunger over two weeks of eating standardized “free choice” meals.
The largest variations in blood sugar occurred in response to various foods. We studied subjects whose blood sugar levels dropped significantly 2-4 hours after eating (“big dives”) were more likely to feel hungry earlier and to consume an average of about 300 more calories during the course. than the people with the smallest dives (‘small dives’).
While your genetics and biology can determine who is a big leg and who is a big one, food choices and activity levels have had an even greater impact on blood sugar fluctuations.
So, even if you are a big born leg, eating foods high in fiber and low in simple sugar can help regulate blood sugar, as well as activity levels throughout the day. The more active you are, the more energy you will erase before it can cause an increase that allows your body to store extra calories as fat, because going for a walk, run or bike ride will burn it.
In the study, “Postprandial blood glucose predictions predict appetite and energy intake in healthy people,” the research team collected detailed data on blood sugar responses and other health markers from 1,070 people after eating standardized breakfast. and freely chosen meals over a two-week period adding over 8,000 breakfasts and 70,000 meals in total.
The standard breakfast was based on muffins that contain the same amount of calories, but which vary in composition in terms of carbohydrates, proteins, fats and fiber. Participants also performed a blood sugar response test (oral glucose tolerance test) to measure how well the body processes sugar. Participants wore continuous glucose monitors to measure their blood sugar levels for two weeks of the study. The research team also asked people to record their level of hunger and alertness using a phone app, along with exactly when and what they ate during the day. Previous studies have focused on increases in blood sugar, but this study focused on decreases in blood sugar and reported feelings of hunger.
Understanding metabolism is the first step
“Blood sugar has long been suspected to play an important role in controlling hunger, but the results of previous studies have been inconclusive,” said Dr. Sarah Berry of King’s College London, who was involved in the study. Sugar drops have now been shown to be a better predictor of hunger and subsequent calorie intake than the initial peak blood sugar response after a meal, changing the way we think about the relationship between blood sugar and the foods we eat. we consume. ”
Large divers experienced a 9% increase in hunger and waited about half an hour less to eat again, on average, compared to small divers, who walked longer before they needed to eat from. new, even though they originally ate the same meals.
Large diapers also consumed 75 more calories in 3-4 hours after breakfast and about 312 more calories during the day than small diapers. This type of model could turn into 20 kilograms of weight gain over a year, according to the authors.
“Many people struggle to lose weight and maintain it, and only a few hundred extra calories a day can add up to a few pounds of weight gain over a year,” says Professor Ana Valdes of the University School of Medicine. from Nottingham, who led the study. “Our finding that the size of sugar dips after eating has such a big impact on hunger and appetite has great potential to help people understand and control their weight and long-term health.”
What determines whether you are a big diver or a small diver?
According to researchers, to determine who is a large or small leg, there were no obvious clues. They found no correlation between age, body weight or BMI and whether someone is a big or small leg, although males had slightly larger declines on average than females. This is consistent with previous findings that have shown that even identical twins may have different responses to the same food.
A whole plant-based diet with high-fiber foods (vegetables, fruits, nuts, seeds and whole grains) will help keep your blood sugar level constant compared to a diet full of added sugar and simple carbohydrates, the studies found. .
The study was conducted by members of the research team of the health science company ZOE, composed of scientists from Harvard Medical School, Harvard TH Chan School of Public Health, Massachusetts General Hospital, University of Nottingham, King’s College London, Leeds University and Lund University in Sweden. They found that when people struggle to lose weight, it can help individuals understand their metabolism. Tim Spector, a professor of genetic epidemiology at King’s College London and co-founder of the ZOE, who conducted the study, adds: “Food is complex and people are complicated, but our research is finally starting to open the black box between diet and health.” .