Evidence suggests that poor glycaemic control leads to weight gain. Rapid increases in blood sugar overload the cells of the body with energy, and in response the production of energy in cells increases proportionally. This increase in energy production significantly increases the rate of free radical generation in the cells. These free radicals then interfere with the insulin signal cascade, and this induces insulin resistance. In this way, the additional energy that is presented to the cell loses it primary mechanism of entering the cell, as the cell protects itself from excessive free radical production. However, the insulin resistance is more rapid to occur in skeletal muscle compared to fat cells and this has profound implications from weight gain. While glucose can now not enter the skeletal muscle to be oxidised, it can enter fat cells to be converted to fat. At the same time the insulin resistance causes secondary leptin resistance, and this interferes with normal appetite regulatory mechanisms in the hypothalamus.
Maintaining stable blood sugar levels is therefore pivotal to preventing weight gain and causing weight loss. There are a number of strategies that can be used to maintain stable blood glucose levels, and two successful strategies include the use of smaller but more frequent meals as well the consumption of a higher protein diet. Eating smaller meals more regularly, provides a more stable supply of glucose to the blood, thus maintaining correct blood glucose levels. Protein is able to reduce the absorption rate of glucose from the small intestine, through its ability to inhibit gastric emptying rate. Protein is consistently reported by the nutritional literature to show weight loss effects and this has been suggested to result from its beneficial glycaemic effects. The ability of protein to stay in the stomach for long periods also has other benefits because stretching the stomach induce satiety and this in turn prevents the overeating that can lead to the nutrient overload syndrome. High protein snacks may therefore be beneficial in weight loss.
For example, in one study1, researchers investigated the effects of a high protein snack (26 grams protein, 6 grams fat and 27 gram protein), a high fat snack (4 grams protein, 12 grams fat and 32 grams carbohydrate) or no snack, on the appetite of adolescent subjects aged 17 years. The snack was consumed in the afternoon and then their appetite was subjectively measured. The results showed that high protein snack resulted in delayed inhibition of eating compared to not consuming a snack, meaning that later in the day less food was consumed. Both the high protein and high fat snack also caused decreases in appetite compared to not consuming a snack. Measurement of brain activity from the corticolimbic area of the brain associated with food motivation was only reduced significantly by the high fat snack compared to consuming no snack. Therefore the consumption of a mid-afternoon snack, particularly if it contains protein, may have favourable effects on appetite and feeding behaviour.
Dr Robert Barrington’s Nutritional Comments: eating smaller meals more frequently is an excellent way to maintain stable blood sugar levels. This can be a highly successful way to prevent weight gain, partly because it prevents wild swings in appetite and food consumption. Protein has been consistently shown to provide appetite benefits and weight loss effects and so high protein snacks are recommended. In this study the protein was in the form of soy, and so animal protein and plant protein may be equally effective, which means that vegetarians can also benefit from the advantages of high protein snacks.
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