Eating foods at breakfast that have a low glycemic index may help prevent a spike in blood sugar throughout the morning and after the next meal of the day, researchers said at the Institute of Food Technologists' Wellness 12 meeting.
These breakfast foods also can increase feelings of satiety and fullness and may make people less likely to overeat throughout the day.
The glycemic index (GI) ranks foods on the extent to which they raise blood sugar levels after eating. Foods with a high index are rapidly digested and result in high fluctuations in blood sugar levels. Foods with a low glycemic index produce gradual rises in blood sugar and insulin levels and are considered healthier, especially for people with diabetes.
The research specifically focused on the advantages of having almonds, a low glycemic index food, with the morning meal. In the study participants who ate a breakfast containing whole almonds experienced longer feelings of fullness and had lower blood glucose concentrations after breakfast and lunch, compared to those who did not have a low-glycemic breakfast.
When a low glycemic food is added to the diet, people spontaneously choose to eat less at other times throughout the day. The researcher added that while the calories need to be taken into consideration as part of a person's overall diet, almonds can be incorporated in moderate amounts without an effect on body weight.
The researchers stressed the importance of eating a healthy, low-glycemic breakfast in maintaining a healthy weight and blood sugar levels.
In addition to almonds, other low GI breakfast foods include steel-cut and large flake oats, 100% bran cereal, whole rye breads, yogurt and milk, soy beverage, berries, citrus fruit, apples and pears.
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