Re: Re: Using hunger as a gauge?

[Guest guest]

> The macronutrient composition of your diet also

> influences your

> feeling of hunger. With a high carbohydrate diet,

> your insulin levels

> go up and down, and you tend to feel hungry as your

> blood sugar drops.

> With a lower carb diet (like a Zone diet

> 30%P:40%C:30%F),

Some work was done a few years ago and published in

the AJCN on the " satiety " index, to see which foods

were more filling. They looked at both long term and

short term responses and at it both subjectively and

objectively.

The most filling food tested was boiled potatoes.

Second was old fashioned oatmeal (Porridge). Both were

high carb, low fat, high fiber foods

Vegetables were the most filling so much so that the

subjects couldn't consume the amount required in the

test, so they were left out.

The fruits tested also scored very high.

The common denominators in the foods that were the

most filling were a very high water content and a high

fiber content.. they were " bulky " foods.

Macronutrient content mattered, but not more so that

bulk. If there were foods of equal macronutrient

content, the ones with the most bulk, were the most

filling. These has also been specifically studies and

published on (b rolls).

I have also posted studies here on two diets of equal

macronutrient composition and showed how they had

dramtically (and significantly ) different results on

weight, and blood sugars.

Macronutrient ratios are not a proven valid way to

choose foods for combatting hunger.

They have also studied the " insulin index " measuring

how differing foods raise insulin and it was clear

that not all foods that raise blood sugar, raise

insulin equally and some high carb foods, raise blood

sugar, but not insulin.. and some high protein foods,

dont raise blood sugar that much but really raise

insulin.

Published studies on the zone diet showed that the

zone diet group actually raised insulin levels 2x as

much as the control group which was more like a

typical american high carb low fat diet.

There is new data about to be published (not by

us)comparing 3 of the popular diets and the one that

faired the worst in inflammtion, and blood flow was

the low carb zone/s beach type diet. The high carb

pritikin/ornish was the best.

Bulk is the most important consideration. After

that, when fed as isolated nutrients, protein is

slighly more filling, than starchy carbs, than sugary

carbs, and last of all is fat. but you dont eat

isolated nutrients, we eat foods. And, besides the

macronutrients, there is the issue of " bulk "

So, low carb, high fat diets are not filling and are

calorie dense. Low carb, high protein diets would be

more filling but have other problems (fiber,

nutrients, sat fat, cholesterol, etc)>

Also, B Rolls, has done many other studies over the

last decade of so on calorie density and " ad libidum "

feeding. People get to eat all the want from various

foods with differing calorie density. So, hunger was

not an issue as everyone ate till they were full.

Those on the lower calorie dense diets, took in on

average about 1/3 to 1/2 the calories than those

eating the higher calorie dense foods. The lower

calorie dense food are high in fiber, natural

unprocessed carb and low in fat, sugar, and refined

carb.

This has been repeated many times and you can read a

" lay " publication on it called Volumetrics.

I can resend all the citations but they have all been

posted already

Regardss

Jeff