A Low Glycemic Index Breakfast May Boost Fat Burning During Exercise
Eating a breakfast with a low glycemic index may increase the fat burning during exercise, according to British researchers. They studied fat-burning rates with exercise after two different types of breakfast–one that had a high glycemic index and one that had a low glycemic index. Women exercised by walking briskly for 60 minutes three hours after their morning meal. The researchers found that fat burning remained significantly higher in those who had a breakfast with a low glycemic index. Those who ate a high glycemic-index breakfast had a lower rate of fat burning.
In a previous study, the same researchers found that active women who consumed a low glycemic-index breakfast three hours before a 60-minute run increased fat burning by about 55% compared with those who ate a high glycemic-index breakfast.
Low and high glycemic-index foods were chosen on the basis of the International Table of Glycemic Index and Glycemic Load Values. In the most recent study, the low glycemic-index breakfast had an index rating of 44 compared with 78 for the high glycemic-index breakfast. Test breakfasts for each group totaled 265 calories. The LGI breakfast consisted of museli, skim milk, apple juice, an apple, canned peaches and yogurt. The HGI breakfast included corn flakes, white bread, jam, skim milk, margarine and a carbonated glucose drink (Lucozade).
Carbohydrates with a low glycemic index (LGI) have less impact on blood glucose levels and insulin response than carbohydrates with a higher glycemic index. LGI foods include whole grain foods such as cereals made from oats, barley, and bran, as well as whole grain breads and most vegetables other than potatoes. Highly processed foods made with white flour or white sugar fall in the higher glycemic index category.
Source: Stevenson EJ, et al “Fat oxidation during exercise and satiety during recovery are increased following a low-glycemic index breakfast in sedentary women” J Nutr 2009; 139: 890-97.
Bookmark this page
E-mail this story
Print this post
0 Responses to “A Low Glycemic Index Breakfast May Boost Fat Burning During Exercise”