Breakfast’s really important to start your day right. Bacon and eggs or a bagel and cream cheese? Both tempting decisions. You opt for the less fattening option of bagel and ream cheese. But guess what? That’s what’s really making you fat.
Here are some references we used:
Hill, C. 2011. How does body absorb carbohydrates, fats and protein. Livestrong. July 10.
U.S. Department of Health and Human Services. 2008. Your digestive system and how it works. National Digestive Diseases Information Clearing House.
Collins, A. 2012. How fat is digested. Digestion of fats (Lipids).
Collins, A. 2012. Body fat explained. Guide to body fat (Adipose tissue)
Wertheimer, E and Shapiro, B. 1948. The physiology of adipose tissue. Physiol Rev. 28(4):451-464.
Shapiro, B. and Wertheimer, E. 1943. Phosphorolysis and synthesis of glycogen in animal tissues. Biochem J. 37(3):397-403.
You may find these references useful as well.
Rogers, CD. 2011. How long to digest pasta. Livestrong.
Sisson, M. 2007. The definitive guide to insulin, blood sugar and diabetes (and you’ll understand it). Mark’s Daily Apple.
Fitday. 2011. How carbohydrate metabolism affects weight.
Knepper, M. How carbohydrates, fats, proteins and hormones work to cause weight-loss or weight-gain. Annette Nay.
Bananas may have more nutrients but they fill you up and give you the same sugar crash as a cookie.
Some foods fill you up and others leave you feeling hungry. There’s a science to that: it’s called satiety.
Three easy swaps to help you feel full throughout the day:
- Replace breakfast cereal with all-bran for a 30% improvement
- Replace bananas with oranges for a 71% improvement
- Replace potato chips with popcorn for a 69% improvement
Learn more about the science of satiety and the glycemic index:
Holt SH, Brand Miller JC and Petocz P. 1997. An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods. Am J Clin Nutr. 66(5):1264-76.
Holt SH, Miller JC, Petocz P, Farmakalidis E. 1995. A satiety index of common foods. Eur J Clin Nutr. 1995. 49(9):675-90
Roberts SB. 2003. Glycemic Index and Satiety. Nutr Clin Care. 6(1):20-6
Anderson GH, Woodend D. 2003. Effect of glycemic carbohydrates on short-term satiety and food intake. Nutr Rev. 61(5 Pt 2):S17-26.
Jiménez-Cruz A, Manuel Loustaunau-López V, Bacardi-Gascón M. 2006. The use of low glycemic and high satiety index food dishes in Mexico: a low cost approach to prevent and control obesity and diabetes. Nutr Hosp. 21(3):353-6.
Tips on delicious recipes with a high satiety index:
Skarnulis L. 2012. Satiety: The New Diet Weapon. WebMD.
Thomas T. 2010. Eat less but still feel full. How you can shed pounds by playing tricks on your brain. The Daily Mail. 3 August.
Shape. 2009. The Feel-full Diet. May 7
Delicious Magazine. 2009. Foods to stop hunger pangs. June.
Kelly E. 2009. The 10 Most Filling Foods For Dieters. Examiner.com. May 4.
Health.com. 2012. 7 Foods That Fight Fat.Friend Massive Health on facebook.Follow @massivehealth on twitter.
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