LOW-GLYCEMIC BREAKFAST CONTROLS BLOOD SUGAR

Consuming a low-glycemic index (LGI) breakfast may help prevent a spike in blood sugar throughout the morning and after the next meal of the day, according to research presented last month at the Institute of Food Technologists' Wellness 12 meeting. The findings also suggest LGI foods can increase feelings of satiety and fullness and may make people less likely to overeat throughout the day.

The research, conducted by Richard Mattes, M.P.H., R.D., distinguished professor of foods and nutrition at Purdue University and published in the Journal of Nutrition and Metabolism, focused on the advantages of having almonds, a low glycemic index food, with the morning meal. 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. Mattes 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.