A question about carbs and proteins

[Laura]

Not to start a fray, but I do have a question. I have noticed that on mornings that I only have cereal (and I must admit I don't go for the super healthy cereals, e.g. Banana Nut Crunch, Honey Bunches of Oats) I am much hungrier than if I have some protein, (e.g., eggs, peanut butter on a bagel, smoothie with soy). Is there a reason for this, or is it more psychological?

[donleyk]

No, I think there is a reason for it. The threads on fiber, whole wheat and such on the great foods board may answer your questions.

[Jen]

I'm definitely not an expert on this, but I've been reading interestedly (is that a word?!) the discussions about good vs. bad carbs, hoping to learn more about the good ones! Coincidentally, in my newspaper this morning there was story about the glycemic index. Someone please correct me if I've got this wrong (and forgive me if this is totally common knowledge to everyone else), but foods like white bread, white rice, most breakfast cereals, and bananas have a high glycemic index. This means they cause your sugar level to shoot up quickly, so your body responds by making more insulin and you get ravenously hungry (the article's words). If you then respond by eating more foods with a high glycemic index value, it's like a vicious cycle where you eat and eat, but get hungrier and hungrier. On the other hand, whole grain carbs (brown rice, whole wheat pasta, etc.) have a lower index, so they increase your sugar level more slowly and therefore provide a longer supply of energy, which means you don't get hungry as fast. The article actually said that the Canada Food people (whatever department that is) are thinking of changing the food pyramid (ours is similar to yours in the US) to reflect that carbs are still important, but ones with low glycemic index values should be emphasized.

I think the bottom line to all of this is that you might want to check your breakfast cereal and think about changing to a higher fibre, more whole grain type cereal. The article said there are lots of internet resources with lists of foods and their glycemic index values, but I haven't checked yet - maybe someone here could suggest a website with such values? I would be really interested in seeing a list!

Hope this helps somewhat (and that I haven't completely messed it up and confused everyone!)

Jen

[aggie94]

Self had a list of popular foods and their glycemic indexes on their website a few weeks ago, but now I can't seem to find it. I did print out a copy of it, though, which is at home. I'll check the website address on my printout and post it tomorrow, or if it's been removed from their website, I'd be happy to reprint it here if you're interested. I'm sure a little searching online would pull up other similar lists.

[lindrusso]

Laura,

Hi there! I have the same problem and have pretty much changed how I eat breakfast. I think Jen has explained most of it - your body will process the simple carbs faster than the more complex carbs or proteins.

I've switched to cereals with fiber and whole grains and I add lots of fruit. This keeps me going much better than a bowl of just Honey Nut Cheerios or something like that. What helps the most, though, is a protein breakfast. I'm much less likely to crash.

My husband used to think I was nuts when I'd eat a large amount of pasta and be hungry an hour or so later, but now I know I'm not crazy or just a piggy! http://www.cookinglight.com/bbs/smile.gif

[Grace]

Also, like you asked, protein does take longer to get processed, and works to keep you satiated longer similarly to the whole grains thing. So no, it's not your imagination that you feel fuller longer on the days you eat protein. Most experts agree that you should always have a little lean protein in your meals (not necessarily meat!)

[hka]

Hi. There was a string of posts not too long ago about what people liked to have for breakfast. I learned from that string about Kashi cereal. I get the From Kashi to Good Friends cereal that has 8 grams of fiber for a serving. I also add a 1/2 cup blueberries and have 1 slice of wholewheat toast with 1 tablespoon peanut butter. I have this almost every day and it sticks with me until about 11:00-11:30. Just an idea for you if you were looking for one. I'd also encourage you to look up that string. It was definitely a good one!! http://www.cookinglight.com/bbs/wink.gif

I found it! Here's the name of the posts Survey: What do you eat for breakfast? I'm not sure if this will turn into a link or not but you can do a search for breakfast and it will come up along with some others.

[This message has been edited by hka (edited 04-05-2001).]

[Laura]

Thanks everyone. I try to eat at least whole grain breads/bagels/tortillas when I have the protein. I need to be better about cereal, but hey, at least I'm not eating frosted flakes http://www.cookinglight.com/bbs/rolleyes.gif

[JulieM]

I think the fact that the peanut butter and bagel or the egg are higher in fat may also be a factor in why it stays with you longer. In addition to switching to a better quality (higher fiber) cereal, you might want to add some healthy nuts to it like chopped walnuts or sliced almonds.

[food girl]

Hey Laura,
Let me just say that I adore Honey bunches of oats, but I call it "negative" food because it ends up making me hungrier than if I had eaten nothing!

The name honey bunches of oats is a misnomer as the cereal has more salt than honey and more sugar that oats!

I guess they figured that no one would buy a cereal called "Salty bunches of Sugar"

har har
Lisa

[GayeC]

I have found that a large serving of oatmeal (the healthy heart size) with some raisins or chopped apple really lasts through the morning. I make it with 1/2 or 1% milk and add some brown sugar. Sometimes, for a little fat to help keep me going until lunch, I add a small amount of half and half. I don't get hungry by 10:00 like I do when I just eat cereal or a bagel. Gaye

[BeckyM]

food girl -- your alternate name for "Honey Bunches of Oats" was hilarious! I burst out laughing reading it! Of course it's partially because I really like Honey Bunches of Oats, but I will only let myself have a little bit of them mixed in with something higher in fiber & lower in sugar!

[beejayw1]

Laura said:
<<I have noticed that on mornings that I only have cereal ... I am much hungrier than if I have some protein, (e.g., eggs, peanut butter on a bagel, smoothie with soy). Is there a reason for this, or is it more psychological?>>

I haven't checked all the threads on protein v carbs, but it's pretty much established that different people have different protein or carb needs. Actually, hypoglycemia-prone folks tend to really need protein.

I'm one of those who needs protein in the morning. For me, it's either a bagel with about 1 - 1.5 Tbs peanut butter and a touch of jam or else 2 slices whole wheat toast with peanut butter and some jam (not a lot of either). This keeps me going easily till lunch and I don't feel starved midway to noon. Fruit breakfasts don't keep me going, nor do other plain carbs. And yet I have friends who can't stomach protein first thing in the morning.

Well, if we were all alike it'd be a dull world. http://www.cookinglight.com/bbs/wink.gif

[Jewel]

I've changed my breakfast routine so many times in the past few years, but the one thing I keep coming back to is a combination of fiber and protein. I have to eat breakfast about 5:30am before work, so I can't take a lot of time to scramble eggs, etc. I eat a slice of chewy, grainy, 8 grain toast spread with about a TBS of creamy peanut butter, and an apple or a pear. This has always kept me satisfied until my 11:30am lunch! Sometimes I'll need to supplement with something (Pirate's Booty..) before lunch, but rarely! My doctor says the 'good carb' and protein match are the perfect breakfast. http://www.cookinglight.com/bbs/biggrin.gif

[kwormann]

AMen to fiber and protein in the AM....just one wont do for me! If I have both and some V8 around 9 am, Im good until lunch!

Kim http://www.cookinglight.com/bbs/biggrin.gif