The amount and type of meals consumed are important for maintaining proper glucose levels throughout the day.Perhaps the issue seems to be trivial to many people, but in the context of many years of life can become crucial.
Scientists in the pages of the European e-Journal of Clinical Nutrition and Metabolism took an extremely interesting topic under the microscope.8 people on three different occasions received different types of meals.The insulin response and blood glucose during the day were checked.
Meals rich in carbohydrates containing were given
6276 kJ (65% carbohydrate (CHO), 15% protein (PRO), 20% fat (FAT)).
Another group received a high-protein meal
35% carbohydrates, 45% proteins, 20% fat.
The meal was enriched with Pro Complex and BCAA whey protein.
It seems beneficial to reduce the supply of carbohydrates in each meal and to reduce the number of meals when slimming, which is currently not promoted in the media.Why?Blood glucose (AUC) with carbohydrate-rich meals six times a day was 710 ± 251 mmol / L, for three carbohydrate-rich meals daily 522.7 ± 99.3 mmol / L, while for a meal containing more protein and much less carbohydrates only 442.1 ± 121.0 mmol / L.Elevated glucose levels are associated with diabetes, impaired glucose tolerance and pancreatic disorders (loss of beta-cell function, beta cells of the Langerhans islets that produce insulin).
The most beneficial for weight loss are meals low in carbohydrates, richer in fats and with medium protein content (eg whey protein and almonds).In turn, Kazunori Ohkawara’s research showed that giving 6 meals a day resulted in numerous jumps in insulin concentration, and that would not be so bad at all.The second message is much worse: the amount of oxidized fatty acids was lower in the group of 6 meals a day because glucose was still being delivered (glucose -> insulin release from the pancreas)> inhibiting fat utilization in the body!) While in the group of 3 meals a day fatty acid oxidation it increased some time after eating a meal (when no carbohydrates were provided), in the group of 6 meals a day there was constant suppression of WKT utilization!In addition, the group eating 6 meals a day was much more hungry.
Check also: Low-Carb Diets
Scientists (Michael E. Holmstrup et al.) Have exaggerated a little when using a product rich in sucrose and corn syrup.If there is water in a product, in the second place is corn syrup, and the third is table sugar, it’s no wonder that it causes colossal spikes in insulin concentration, and in the long term can cause fatal disease.It is likely that if scientists used carbohydrates with slower kinetics, the effects would be completely different.
You can read also: Rice, rice, baby! A dispute about that awesome carbohydrates source!