Eating low glycemic foods for breakfast...

April 23, 2012

Eating Low Glycemic Index Foods at Breakfast Can Control Blood Sugar

throughout the Day

Eating foods at breakfast that have a low glycemic index may help prevent a

spike in blood sugar throughout the morning and after the next meal of the

day....

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These breakfast foods also can increase feelings of satiety and fullness and

may make people less likely to overeat throughout the day, according to

recent presentations by Kantha Shelke, Ph.D., principal, Corvus Blue LLC,

and Mattes, M.P.H., R.D., distinguished professor of foods and

nutrition at Purdue University.

Mattes' research specifically focused on the advantages of having almonds, a

low glycemic index food, with the morning meal. In his study, published last

year in the Journal of Nutrition and Metabolism, participants who ate a

breakfast containing whole almonds experienced longer feelings of fullness

and had lower blood glucose concentrations after breakfast and lunch,

compared to those who did not have a low-glycemic breakfast.

When a low glycemic food is added to the diet, people spontaneously choose

to eat less at other times throughout the day. Mattes added that while the

calories need to be taken into consideration as part of a person's overall

diet, almonds can be incorporated in moderate amounts without an effect on

body weight.

Both Mattes and Shelke stressed the importance of eating a healthy,

low-glycemic breakfast in maintaining a healthy weight and blood sugar

levels. A 2009 study found that about 30 percent of people skip breakfast

one to three times per week. Among those who eat breakfast, cold cereal is

the most popular (83 percent), followed by eggs (71 percent). In addition to

low glycemic index, Dr. Shelke said the ideal breakfast for consumers has

these attributes:

* Savory

* Portable

* Pleasing texture

* Fills you up for extended periods of time

* Satiates quickly so less is consumed

* Affordable for the whole family to eat every day

* Non-fried

* Delicious without making you feeling guilty

" This is a very tall order for food product manufacturers, " Shelke said. " It

takes a lot of skill and understanding. "

While it may present challenges for food manufacturers, it is well worth it

to develop these products because of the prevalence of diabetes and

pre-diabetes in the United States and beyond. It is estimated that by 2030,

more than 16 percent of the global population will have a blood sugar

problem.

" Most of the risk factors are things that can be managed and modified, "

Shelke said. " We can reverse pre-diabetes and prevent it from becoming

diabetes. Food has become the reason for what's ailing us, but it can

actually be a solution in a number of different ways. "

Low- and Non-Glycemic Foods that Promote Satiety

* Rolled oats and groats (hulled and crushed grain, usually oats)

* Pulses

* Whole grains

* Nuts and seeds

* Sweet potato

* Barley B-glucan

* Yam flour

* Glucomannan

* Durum pasta

* Vegetable flours

* Chia / flax seed

* Resistant starch

Institute of Food Science & Technology. " At Breakfast, Eating Low Glycemic

Index Foods Can Control Blood Sugar Throughout The Day. "

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