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  • "Which Is a Better Breakfast: Cereal or Oatmeal?"

  • Food structure,” not just nutrient composition,

  • may becritical for optimal health.”

  • It should come as no surprise that cornflakes and Rice Krispies

  • cause a much greater spike in blood sugars than rice or corn-on-the-cob;

  • but it's not just the added sugar.

  • Even with identical [ingredients,] food structure can make a major difference…”

  • For example if you compare the absorption of fat from peanuts,

  • compared to the exact same number of peanuts ground into peanut butter,

  • you flush more than twice the amount of fat down the toilet

  • when you eat the peanuts themselves, since no matter how well you chew,

  • small bits of peanuts trapping some of that oil makes it down to your colon.

  • And the physical form of food not only alters fat absorption,

  • but carbohydrate absorption as well.

  • For example, rolled oats have a significantly lower glycemic index

  • than instant oatmeal, which is just oats but in thinner flakes.

  • And oat flakes cause lower blood sugar and insulin spikes than powdered oats.

  • Same single ingredient, oats,

  • but in different forms can have different effects.

  • Why do we care?

  • Well, the overly rapid absorption of carbohydrates

  • after eating a high-glycemic index meal can trigger

  • “a sequence of hormonal and metabolic changes

  • that may promote excessive eating.

  • They took a dozen obese teen boys and fed them different meals,

  • each with the same number of calories,

  • and just followed them for the next five hours

  • to measure their subsequent food intake.

  • And those that got the instant oatmeal went on to eat 53 percent

  • more than after eating the same number of calories of steel-cut oatmeal.

  • The instant oatmeal group was snacking within an hour

  • after the meal and goes on to accumulate significantly more calories

  • throughout the rest of the day.

  • Same food, but different form, different effect.

  • Instant oatmeal isn't as bad as some breakfast cereals, though,

  • which can get up into the 80s or 90s,

  • even a cereal with zero sugar like shredded wheat.

  • The new industrial methods used to create breakfast cereals

  • such as extrusion cooking and explosive puffing

  • accelerate starch digestion and absorption,

  • causing an exaggerated blood sugar response, added sugar or not.

  • Shredded wheat has the same ingredients as spaghetti

  • just wheatbut has twice the glycemic index.

  • When you eat spaghetti, you get a gentle rise in blood sugars.

  • If you eat the exact same ingredients made into bread form, though,

  • all the little bubbles in bread allow your body to break it down quicker;

  • so, you get a big spike in blood sugars, which causes our body to over-react

  • with an exaggerated insulin spike.

  • And that actually ends up driving

  • our blood sugars below fasting levels, and that can trigger hunger.

  • Experimentally, if you infuse someone with insulin so their blood sugars dip,

  • you can cause their hunger to spike and,

  • in particular, hunger cravings for high-calorie foods.

  • In short, lower-glycemic index foods may help one feel fuller longer

  • than equivalent higher glycemic index foods.

  • Researchers randomized individuals into one of three breakfast conditions:

  • oatmeal made from quick oats, the same number of calories of Frosted Flakes,

  • or just plain water, and then measured

  • how much people ate for lunch three hours later.

  • Not only did those who ate the oatmeal feel significantly fuller

  • and less hungrythey indeed then went on

  • to eat significantly less lunch.

  • Overweight participants ate less than half as many calories

  • at lunch after eating the oatmeal for breakfast,

  • hundreds and hundreds of calories less.

  • In fact, if you notice, the breakfast cereal was so unsatiating

  • that the Corn Flakes group ate as much

  • as the breakfast-skipping water-only group.

  • It's as if the cereal group hadn't eaten breakfast at all!

  • Feed people Honey Nut Cheerios,

  • and hours later they feel significantly less full,

  • less satisfied, and more hungry than those fed

  • the same number of calories of oatmeal.

  • Though both breakfasts were oat-based, the higher glycemic index,

  • reduced intact starch, and reduced intact fiber in the Cheerios

  • seemed to have all conspired to diminish appetite control.

  • The trial was funded by the Pepsi Corporation,

  • makers of the Quaker oatmeal, pitted against

  • the Cheerios from rival General Mills.

  • And an exposé on industry-funded study manipulation later revealed

  • that the study originally included another arm, Quaker Oatmeal Squares.

  • “I am sorry that the oat squares did not perform as well as hoped,”

  • the researcher told Pepsi, which decided to publish

  • only the results about its oatmeal.

"Which Is a Better Breakfast: Cereal or Oatmeal?"

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B2 US oatmeal glycemic breakfast absorption index cereal

Which Is a Better Breakfast - Cereal or Oatmeal?

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    tete読 posted on 2021/06/09
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