Having a glass of skim milk instead of fruit juice at breakfast may help people feel fuller and eat less at lunch, according to new research from Australia.
For this study, scientists tested 34 overweight men and women on tow separate days, one week apart. On one day, participants had a breakfast of toast and jam, along with a glass (250 ml) of skim milk; on the other day, the toast came with a glass of fruit juice.
On both days, participants were later given lunch and asked to eat until they felt comfortably full while researchers noted what they ate. The adults were also asked to rate their hunger at several points throughout the morning, and after lunch.
Overall, the men and women tended to feel more satisfied after the breakfast which included skim milk.
What's more, they ate an average of 8.5 percent fewer calories at lunch.
The calories consumed at lunch were significantly higher among the fruit juice drinkers than in the milk drinkers.
It's thought that the proteins in milk are more effective in satisfying people's appetites than are the sugars in fruit juice, the researchers report in the July 2009 issue of the American Journal of Clinical Nutrition.
One cup (250 ml) of skim milk provides nearly 9 grams of protein for 88 calories while one cup of fruit juice no protein and set you back up to 130 calories.
Many previous studies have suggested that protein is more satisfying and may act as better appetite suppressant than carbohydrates.
Some people avoid dairy products when they are trying to cut calories and lose weight. The key message from this study is that low-fat dairy, like skim milk, may help keep a person's appetite under better control when used in place of a more sugary item with similar calories.
All research on this web site is the property of Leslie Beck Nutrition Consulting Inc. and is protected by copyright. Keep in mind that research on these matters continues daily and is subject to change. The information presented is not intended as a substitute for medical treatment. It is intended to provide ongoing support of your healthy lifestyle practices.