Reigning Dietary Theories as Reflected in the Supermarket May Be Off Target It is unlikely that the good effects of the yogurt content are able to overcome the bad effects of the added sugar. Plain full-fat yogurt should be just as good for weight loss as whole milk if not a bit better, but the low-fat, high-sugar yogurt many people eat is bad stuff. Yogurt is an important case to talk about because so many people think that yogurt is a health food. Milk and cheese were essentially weight neutral. The data from the Nurses’ Health Studies and the Health Professionals Follow-up Study shows that overall, average weight gain over any four-year period was 3.35 pounds (1.5 kilograms)-pretty close to 1 pound per year. The ten-year prospective CARDIA Study found that the highest intake of dairy is associated with the lowest incidence of obesity and type 2 diabetes. Other large population studies confirmed this association. If anything, dairy protects against weight gain, as found in the Swedish Mammography Cohort. In particular, whole milk, sour milk, cheese and butter were associated with less weight gain, but not low-fat milk. Despite the fact that its consumption causes big increases in insulin levels, large observation studies do not link dairy to weight gain. The story with dairy is entirely different. The important question is this: Which effect is more powerful?. These two opposing effects-insulin promotes weight gain, but satiety promotes weight loss-cause a maddening debate about meat and dairy. Low-Fat Milk is NeutralĪirtight experimental evidence on the net effect of milk is not available, but there is some associational evidence suggesting that whole milk aids in weight control: Increased insulin promotes weight gain, but increased satiety suppresses it-which is consistent with personal experience. So the incretin hormones produce two opposing effects. In other words, those subjects were “full.”. The whey protein suppressed their appetites and increased their satiety. The whey group ate substantially less than the other groups. Four hours afterward, participants were treated to a buffet lunch. As expected, whey resulted in the highest insulin levels. Furthermore, this effect creates a sensation of satiety that we experience as “being full.” A 2010 study compared the effect of four different proteins: eggs, turkey, tuna and whey protein-on participants’ insulin levels. Absorption of nutrients also slows, resulting in lower blood glucose and insulin levels. GLP-1 causes stomach emptying to significantly slow. The stomach normally holds food and mixes it with stomach acid before slowly discharging the contents. Incretin hormones play an important role in the control of gastric emptying. Incretins also have a major effect on satiety. The incretin hormones have multiple effects, only one of which is to stimulate insulin. Jason Fung explains:īut are dairy and meat are fattening? That question is complicated. Like many people, I find whole milk very satisfying, and crave other food a lot less after a glass of milk. But Whey's Stimulation of Incretin Is Also Very Satiating Dairy protein, particularly whey, is responsible for raising insulin levels even higher than whole-wheat bread, due largely to the incretin effect. Bodybuilders frequently use whey protein supplements because it is high in branched-chain amino acids, felt to be important in muscle formation. Whey is the byproduct left over from the curds in cheese making. Milk contains two main types of dairy protein: casein (80 percent) and whey (20 percent). However, when tested, pure lactose has minimal effect on either the glycemic or insulin indexes. Milk does contain sugars, predominantly in the form of lactose. It scores extremely low on the glycemic index (15 to 30), but very high on the insulin index (90 to 98). Dairy also shows the largest discrepancy between the blood glucose and insulin effect. The hormonally powerful part of milk is not the fat or the milk sugar (lactose), but the whey:ĭairy, meat and the insulin index proteins differ greatly in their capacity to stimulate insulin, with dairy products in particular being potent stimuli.
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