ARE YOU A ‘BIG DIPPER’ OR A ‘DIPPER’?
Boston, MA – News Direct – ZOE
New results from PREDICT, the largest ongoing nutrition research program in the world that looks at responses to food in the right living conditions, show that people who experience a drop in blood sugar levels a few hours after eating, eventually feel hungry and consume hundreds more calories during the day than others.
Published today in Nature Metabolism, the research team at the health science company ZOE (composed of scientists from Harvard Medical School, Harvard TH Chan School of Public Health, Massachusetts General Hospital, Nottingham University, King’s College London, Leeds University and Lund University in Sweden ) found why some people struggle to lose weight, even on calorie-controlled diets, and stressed the importance of understanding personal metabolism in terms of diet and health.
Creating blood sugar dip:
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More than 1,000 people took part in the study, which collected detailed data on blood sugar reactions and hunger after eating standardized meals and free meals over two weeks.
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Researchers have found large differences between individuals in how their blood sugar levels respond to different foods.
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People whose blood sugar levels drop significantly 2-4 hours after a meal (‘big dippers’) are more likely to feel hungry sooner and consume on average about 300 more calories during the day than people with the smallest dips (‘ few dippers’).
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Whether you’re a big or small hider is probably a combination of your unique biology, meals, and activity levels.
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Previous studies have only looked at how blood sugar rises and falls in the first two hours after eating, affecting hunger (blood sugar peaks), and not the declines thereafter, so dietary advice focused on peaks only does not help your appetite.
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Understanding your personal metabolism and choosing foods that reduce the likelihood of you dropping large drops can help control hunger and body weight in the long run.
In the study, “Postprandial glycemic dips predict appetite and energy intake in healthy individuals,” the research team collected detailed data on blood sugar responses and other health markers of 1,070 people after eating standardized breakfasts and free meals over a period of two weeks ate more than 8,000 breakfasts and 70,000 meals in total. The standard breakfasts were based on muffins that contained the same amount of calories, but in terms of composition in terms of carbohydrates, proteins, fat and fiber. Participants also performed a solid blood sugar response test (oral glucose tolerance test) to measure how well their body processes sugar.
Participants wore continuous glucose monitors (CGMs) to measure their blood sugar levels throughout the duration of the study, as well as a portable device to monitor activity and sleep. The research team also asked people to record their levels of hunger and alertness using a telephone program, along with exactly when and what they ate during the day.
Large mowers against small mowers
Previous studies looking at blood sugar after meals have focused on the way levels rise and fall in the first two hours after a meal, known as a blood sugar peak. After analyzing the data, however, the PREDICT team noted that some people experienced significant ‘sugar falls’ 2-4 hours after this initial peak, where their blood sugar levels dropped rapidly below baseline before re-emerging.
Dr Sarah Berry of King’s College London, who was involved in the study, said: ‘Blood sugar levels have long been suspected to play a key role in controlling hunger, but the results of previous studies have been unconvincing. We have now shown that sugar falls are a better predictor of hunger and subsequent calorie intake than the initial response to the blood sugar peak after eating, which changes how we think about the relationship between blood sugar levels and the food we eat. ‘
Large dippers had a 9% increase in hunger and waited on average about half an hour less before their next meal than small dippers, even though they ate exactly the same meals.
Large mowers also ate 75 more calories during the 3-4 hours after breakfast and about 312 calories more than the entire day. This type of pattern can turn into 20 pounds of weight gain over a year.
Professor Ana Valdes of the School of Medicine at the University of Nottingham, who led the leadership team, admits: ‘A lot of people struggle to lose weight and keep it off, and just a few hundred extra calories can add up to a few every day. kilogram of weight gain over a year. Our discovery that the size of sugar decreases after eating has such a large impact on hunger and appetite is a great potential to help people understand and control their weight and long-term health. ‘
What makes you a big skirt or a small skirt?
Comparing what happens when participants eat the same test meals has shown large variations in the blood sugar response between people. The researchers also found no correlation between age, body weight or BMI and a large or small immersion, although males on average had slightly larger declines than females. This is in line with previous findings of PREDICT showing that even an identical twin can have different reactions to the same food.
There was also some variability in the size of the dips that each person experiences in response to eating the same meals on different days, indicating that you are an immerser or not, depending on individual differences in metabolism, as well. as the daily -day effects of meals and activity levels.
The study’s lead author, Patrick Wyatt of ZOE, notes: ‘This study demonstrates how wearable technology can provide valuable insights into helping people understand their unique biology and take control of their nutrition and health. By demonstrating the importance of sugar traps, our study paves the way for data-driven, personalized guidance for those who want to manage their hunger and calorie intake in some way, rather than against their body. ”
Choosing foods that work with your unique biology can make people feel fuller for longer and eat less. To help improve the general health of the country and bring science to the everyday person, ZOE now presents a home test which measures whether you are a big or small hideout and gives advice on the best foods to eat to control your health and weight.
Tim Spector, professor of genetic epidemiology at King’s College London and co-founder of ZOE, concludes: “Food is complicated and people are complex, but our research is finally starting to open the black box between diet and health. We are excited to be able to transform this leading science into a home nutrition and microbiome test, giving everyone the opportunity to discover their unique responses to food to best support their metabolism and gut health. ”
Learn more about the ZOE home test and nutrition program at joinzoe.com.
Notes:
Contact details
ZOE
Fiana Tulp
+1 817-691-3031
Company website
https://www.joinzoe.com
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