Volkoren granen voor betere bloedsuikerwaarden.*
Uit een Zweedse studie blijkt dat een ontbijt met lage glycemische index aangevuld met volkoren granen de bloedsuikerwaarden wel 10 uur lang kunnen stabiliseren. De volkoren granen in brood hadden meer effect dan producten zoals havermout. Van de granen gaf
gerst de beste resultaten. Verder bleek uit de studie dat het eten van volkoren granen voor het naar bed gaan vergelijkbare resultaten geeft m.b.t. de stabilisatie van de bloedsuikerwaarden. Een laag glycemisch ontbijt blijkt uit de studie ook goed te zijn voor de een betere concentratie en een beter geheugen.
Whole Grains Found to Stabilize Blood Sugar For up to Ten Hours
When eaten as part of a breakfast with a low glycemic index, whole grains can help control blood sugar all day long, according to a study conducted at Lund University in Sweden. A breakfast with a low glycemic index even appeared to improve alertness and mental function.
Anne Nilsson of the Unit for Applied Nutrition and Food Chemistry tested the effects of four different types of whole grains and found that in a low glycemic index breakfast, whole grains regulated the body's blood sugar for up to 10 hours. The study suggested that the same effect could be gained from eating whole grains before bed.
Nilsson found that of the four grains tested, barley had the best effect on the body. Breads demonstrated a better effect than a hot cereal such as
oatmeal.
The research also demonstrated that those who ate a breakfast with a low glycemic index had better concentration and memory skills for the rest of the morning than those whose breakfast had a higher glycemic index. In related findings, participants whose bodies had a higher tolerance for glucose performed better on such tests than those with a low glucose
tolerance.
"These findings indicate that people with great fluctuations in their levels of blood sugar run a greater risk of having a generally lower cognitive ability," Nilsson said. Such fluctuations may be caused by a diet with a high glycemic index.
The glycemic index of a food or meal refers to what effect it has on the body's blood sugar. Foods with a low glycemic index, such as those high in complex carbohydrates, cause a slow, sustained rise in blood sugar that does not cause the body's insulin levels to spike. Foods with a high glycemic index, such as those high in refined sugars, cause the body's sugar and insulin levels to rapidly increase and then crash.
(Januari
2008)
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