On Tuesday, we talked about the problem with refined grains—which for some reason, this country’s nutritional “experts” just haven’t been able to wrap their brains around.
Current dietary guidelines still give white carbs a deadly pass. Meanwhile, we all sit around and wonder why the U.S. population just gets sicker and fatter by the day, even as the facts are right there staring us in the face.
Say it with me now: Sugar kills—and it’s also the driving force behind our obesity crisis. That’s just science. But since the message still hasn’t sunk in for some people, let’s take a close look at some more of the latest evidence…
Big dippers, little dippers
A recent study looked at how big dips in blood sugar several hours after a meal lead to more hunger and overeating—a phenomenon that researchers say explains why some people don’t lose weight, even when they cut calories.
(Gee… you think?! It’s almost as if what you’re eating matters more than how much you’re eating! What a novel idea!)
This research team gathered data on blood sugar responses and other health markers from more than 1,000 subjects, covering more than 8,000 breakfasts and 70,000 meals overall.
The breakfasts consisted of muffins (which are really just morning cupcakes, if we’re all being honest) with the same number of calories, but differing amounts of carbs, protein, fat, and fiber.
Researchers measured subjects’ fasting blood sugar response, as well as blood sugar levels throughout the study. They also collected details on exactly what and when subjects ate, as well as levels of hunger and alertness throughout the day.
And let’s just say their findings weren’t surprising at all.
Specifically, some people experienced more significant and rapid dips in blood sugar two to four hours after meals—a phenomenon known as reactive hypoglycemia. Not only that, but these “big dippers” also experienced a nine percent increase in hunger—and waited a half hour less, on average, before their next meal—compared to “little dippers.”
Balance is the name of the game
The “big dippers” and the “little dippers” ate exactly the same meals in this study. But their bodies obviously registered a difference.
Ultimately, “big dippers” ate 75 extra calories in the several hours after breakfast—and more than 300 calories more over the course of the entire day. And while we all know by now that there’s more to weight maintenance than the “calories in, calories out” nonsense, the math here doesn’t bode well in the least.
These types of eating patterns could easily add up to a good 20 pounds’ worth of weight gain over the course of a year.
As always, the study authors conclude by stating the obvious. Like the fact that balanced blood sugar levels play an important role in hunger management. Or that individual differences in blood sugar metabolism depend a lot on meal choices and activity levels. (Duh!)
Let me remind you that this type of “big dip” is the exact reason why scientists warn against eating sugar, white bread, and other refined grains in the first place. So there is zero mystery here, as far as I’m concerned.
Different bodies may process sugar differently. But if you keep eating the stuff day after day, rest assured, it will eventually make you sick, fat, and hungry.
If you don’t want to be a “big dipper,” the solution is very simple. Kick the white stuff for good. Then, follow a diet rich in healthy fats, protein, and fresh veggies—like my A-List Diet—instead. (And remember, those “cheat days” are more harmful than you think—as I expose in the current issue of my Logical Health Alternatives newsletter.)
It’s not rocket science. It’s just plain common sense.
“Why some of us are hungry all the time.” Science Daily, 04/12/2021. (sciencedaily.com/releases/2021/04/210412114802.htm)