Blood Sugar Roller Coaster – Part 2

A good small study comparing the blood sugar and insulin responses to breakfasts with different fat/carb/protein values at the same number of calories (Paula C. Chandler-Laney, et.al. Return of hunger following a relatively high carbohydrate breakfast is associated with earlier recorded glucose peak and nadir. Appetite. Volume 80, 1 September 2014, Pages 236-241).

Turns out that a Low Carb High Fat breakfast results in a lower Area Under the Curve (AUC) for Insulin and higher blood sugar levels hours after breakfast. The lower AUC makes sense since there’s less glycemic load from lower carbohydrates. However, the glucose response may be counter-intuitive. It happens because the problem with higher glucose in meals is a larger drop in glucose after the meal digests. Eating lower carbs results in less of a drop in blood sugar. And it also results in less hunger.

The study protocol was:

Overweight but otherwise healthy adults (n = 64) were maintained on one of two eucaloric diets: high carbohydrate/low fat (HC/LF; 55:27:18% kcals from carbohydrate:fat:protein) versuslow carbohydrate/high fat (LC/HF; 43:39:18% kcals from carbohydrate:fat:protein). After 4 weeks of acclimation to the diets, participants underwent a meal test during which circulating glucose and insulin and self-reported hunger and fullness, were measured before and after consumption of breakfast from their assigned diets.

The results of the study were:

The LC/HF meal resulted in a later time at the highest and lowest recorded glucose, higher glucose concentrations at 3 and 4 hours post meal, and lower insulin incremental area under the curve.

Participants consuming the LC/HF meal reported lower appetite 3 and 4 hours following the meal, a response that was associated with the timing of the highest and lowest recorded glucose.

Credit to Ted Naimam for pointing out this study.

Author: Doug

I'm an Engineer who is also a science geek. I was pre-diabetic in 1996 and became a diabetic in 2003. I decided to figure out how to hack my diabetes and in 2016 found the ketogetic diet which reversed my diabetes.

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