03/02/2026
🍝 Does a high glycemic index (GI) meal lead to greater hunger and food consumption than a low GI meal?
🥘 The Carbohydrate Insulin Model (CIM) of obesity suggests that eating meals with a higher glycemic load can increase insulin and glucose responses to a meal, which is thought to reduce energy availability and increase hunger levels and subsequent energy consumption.
📊 The findings of this study showed that GI did impact energy intake, but hunger levels were unchanged.
📈There was a significant increase in energy intake following the medium and high GI meals compared to the meal with the low GI carbohydrates but there were no differences in self-reported hunger between groups or energy availability.
‼️The higher GI meals also led to higher initial glucose and insulin responses, while the low GI meal maintained higher glucose levels at 300 minutes compared to the medium and high GI meals.
BOTTOM LINE
⬇️ Low carb dieting can be an effective option for some people to help with satiety and reduce calorie intake.
However, it is unlikely that the effectiveness of low carb dieting for some people has anything to do with insulin or GI.
💁🏼♂️While the current study suggests that reducing GI of a meal might help reduce energy intake…
👌🏻Focusing on lower energy density, higher fiber, and less rewarding food will likely have a greater impact on reducing energy intake than focusing on GI.
REFERENCE
Liu Y, Mei H, Xue L, Cheng C, Wu Y, Zou C, Yu Y, Gao L, Zhang H, Gao X, Li Q, Wang L, Liu J, Niu C, Zhang X, Hu S, Speakman JR. Testing the carbohydrate-insulin model: Short-term metabolic responses to consumption of meals with varying glycemic index in healthy adults. Cell Metab. 2025 Mar 4;37(3):606-615.e3.
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