Glycemic Index, Satiety And Subsequent Energy Intake

The Study

Thirty-seven children between the ages of 9 and 12 were given a variety of different breakfasts for 3 consecutive days on separate occasions. One of these was a low glycemic index breakfast and another was a high glycemic index breakfast. After each meal, satiety was measured and the students had access to an all you can eat lunch buffet. The results were fascinating. Compared to the low glycemic index breakfast, subjects consumed 145 more calories at lunch when they ate the high glycemic index breakfast. Hunger was significantly greater after the high glycemic breakfast on 2 of the 3 days measured. Pediatrics 2003; 112:e414-19.

Take Home Message

This is an older study that I came across while researching my 4^th book and it is a powerful one. What is really interesting to me is that both the high and low glycemic index breakfasts that they served these kids had the same number of calories. The fact that the students ate that much more after the high GI meal is a powerful example of how important carbohydrate quality is to subsequent energy intake.

In my opinion, a low GI approach to weight loss is by far the most effective strategy. I have been using it successfully with clients for almost 2 decades. A one meal difference of 145 calories is absolutely huge. If this happened 3 times a day for a month, you’ve got an excess of over 13,000 calories, which theoretically would result in a 3.7 pound weight gain, each and every month. 

Keeping your blood sugar stable with a low glycemic load diet is essential if weight loss is your goal. To do this, focus on fruits, vegetables, legumes and whole grains for your carbohydrates while limiting bread, pasta, white rice and sugar. Also make sure to add in healthy sources of protein and fat at every meal. You’ll be amazed at how much less hungry you are in between meals.