Beneath is an approximation of this video’s audio content material. To see any graphs, charts, graphics, photos, and quotes to which Dr. Greger could also be referring, watch the above video.
“Meals construction,” not simply nutrient composition, could also be “vital for optimum well being.” It ought to come as no shock that cornflakes and Rice Krispies trigger a a lot higher spike in blood sugars than rice or corn-on-the-cob; but it surely’s not simply the added sugar. “Even with similar [ingredients], meals construction could make a significant distinction…” For instance, should you examine the absorption of fats from peanuts, in comparison with the very same variety of peanuts floor into peanut butter, you flush greater than twice the quantity of fats down the bathroom if you eat the peanuts themselves, since regardless of how properly you chew, small bits of peanuts lure a few of that oil makes it all the way down to your colon. And, “the bodily type of meals” not solely alters fats absorption, however carbohydrate absorption as properly. For instance, rolled oats have a considerably decrease glycemic index than instantaneous oatmeal, which is simply oats, however in thinner flakes. And, oat flakes trigger decrease blood sugar and insulin spikes than powdered oats. Identical single ingredient: oats, however in numerous varieties can have completely different results.
Why will we care? Properly, the overly “fast absorption” of carbohydrates after consuming a high-glycemic index meal can set off “a sequence of hormonal and metabolic adjustments” which will promote extreme consuming. They took a dozen overweight teen boys and fed them completely different meals, every with the identical variety of energy, and simply adopted them for the subsequent 5 hours to measure their subsequent meals consumption. And, people who received the moment oatmeal went on to eat 53 p.c greater than after consuming the identical variety of energy of steel-cut oatmeal. The moment oatmeal group was snacking inside an hour after the meal, and goes on to build up considerably extra energy all through the remainder of the day. Identical meals, however completely different type; completely different results.
Prompt oatmeal isn’t as dangerous as some breakfast cereals, although, which might stand up into the 80s or 90s—even a cereal with zero sugar like shredded wheat. The “new [industrial] strategies” used to create breakfast cereals, reminiscent of extrusion cooking and explosive puffing, speed up starch digestion and absorption, inflicting an exaggerated blood sugar response, added sugar or not. Shredded wheat has the identical components as spaghetti—simply wheat—however has twice the glycemic index.
While you eat spaghetti, you get a delicate rise in blood sugars. When you eat the very same components made into bread type, although, all of the little bubbles in bread permit your physique to interrupt it down faster; so, you get a giant spike in blood sugars, which causes our physique to overreact with an exaggerated insulin spike. And, that truly finally ends up driving our blood sugars under fasting ranges, and that can set off starvation. Experimentally, should you infuse somebody with insulin so their blood sugars dip, you may trigger their starvation to spike, and, specifically, starvation cravings for high-calorie meals. Briefly, lower-glycemic index meals could “assist one to really feel fuller longer than equal [higher-glycemic index] meals.”
Researchers randomized people into one among three breakfast circumstances: oatmeal produced from fast oats, the identical variety of energy of Frosted Flakes, or simply plain water, after which measured how a lot individuals ate for lunch three hours later. Not solely did those that ate the oatmeal really feel considerably fuller and fewer hungry…they certainly then went on to eat considerably much less lunch. Chubby members ate lower than half as many energy at lunch after consuming the oatmeal for breakfast—a whole bunch and a whole bunch of energy much less. Actually, should you discover, the breakfast cereal was so unsatiating that the Corn Flakes group ate as a lot because the breakfast-skipping, water-only group. It’s as if the cereal group hadn’t eaten breakfast in any respect!
Feed individuals Honey Nut Cheerios, and hours later they really feel considerably much less full, much less happy, and extra hungry than these fed the identical variety of energy of oatmeal. Although each breakfasts have been oat-based, the upper glycemic index, lowered intact starch, and lowered intact fiber within the Cheerios appeared to have all conspired to decrease urge for food management. “The trial was funded by the Pepsi Company,” makers of the Quaker oatmeal, pitted towards the Cheerios from rival Normal Mills. And an exposé on industry-funded research manipulation later revealed that the research initially included one other arm, Quaker Oatmeal Squares. “I’m sorry that the oat squares didn’t carry out in addition to hoped,” the researcher instructed Pepsi, which “determined to publish solely the outcomes about its oatmeal.”
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