Many people notice that breakfast makes them hungry all day, and this is probably not their imagination! In this case the perpetrator is probably what they eat. In particular, refined carbohydrates, including sugar, can stimulate hunger, especially if they are consumed without fat or proteins.
A recent study tested this hypothesis with 16 healthy young women between the ages of 18 and 30 who had a stable body weight in the last 3 months. Everyone with diabetes or on medicines that influence appetite was excluded together with people who were allergic to part of the meals that were given as part of the research.
Participants fasten at least 8 hours prior to the study. In the morning, participants came to the laboratory and received a standardized test meal consisting of passion fruit juice, a cup of coffee, French bread and 5 grams of margarine. The two drinks had not added any sugar and the participants were instructed to sweeten to their favorite taste.
The sugar container given to the participants was weighed both before and after use by each person to know the amount of sugar that each person has added to their drinks. After completing the entire meal, the participants did nothing to lunch (except water).
Lunch was served 3 hours after breakfast and consisted of pasta with tomato sauce, and participants were instructed to eat until they were satisfied.
Study results
The participants were divided into two groups based on the amount of sugar they have chosen to add to their breakfast. The high sugar group added about 25 grams of sugar to breakfast, while the low sugar group added only 14 grams of sugar.
Both groups were evaluated on their perception of hunger and saturation. The High Sugar group had a considerably higher levels of hunger during the three hours after breakfast and consumed considerably more pasta during lunch!
Take a message home
Avoid a high sugar breakfast, such as standard breakfast cereals, fruit juices (do not drink fruit!) And consume 15 – 20 grams of proteins and a small amount of fat. Also try to add a higher fiber carbohydrate choices such as berries instead of banana, so that spinach is added to an omelet, etc. Examples are an omelet with spinach with berries or a shake with proteins, greens and a small amount of MCT oil for fat.
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