A Wooden Bowl Of Trail Mix With oats and a glass of milk on a wooden tray

Reduce blood glucose levels with milk at breakfast

Metabolic diseases are on the rise globally, with type 2 diabetes and obesity at the forefront. It’s important to find a way to reduce the risk of these diseases and to be able to effectively manage them. One way to do this is through developing effective dietary strategies. It has been found that both whey and casein proteins which are derived from milk affect blood glucose levels and satiety after a meal. Therefore, scientists from the University of Guelph in collaboration with the University of Toronto examined the effects of a casein-to-whey protein ratio and total protein concentration of milk consumed with cereal at breakfast on blood glucose concentrations, appetite ratings and subsequent food intake.

The researchers found that milk consumed with a high-carbohydrate diet at breakfast reduced blood glucose even after lunch and the effect was greater with high-protein milk.

In this randomised, controlled, double-blinded study of 32 young healthy adults, researchers asked the participants to fast and consume 250 ml of milk in three types of protein concentrations: 80:20 casein-to-whey protein ratio (normal milk); or 40:60 (modified high protein); or control (water with whey permeate). Participants consumed milk with two servings of oat-based breakfast cereal. Blood glucose concentrations were determined from finger-prick blood samples and appetite was assessed using visual analog scales. Participants then consumed a pizza lunch and both blood glucose and appetite were assessed following the lunch meal.

The researchers found that milk consumed with a high-carbohydrate diet at breakfast reduced blood glucose even after lunch and the effect was greater with high-protein milk. They also found that high-protein milk reduced the post-lunch appetite in participants. Milk with higher whey protein concentration significantly decreased pre-lunch blood glucose compared to normal milk, whereas normal milk reduced pre-lunch appetite.

When whey and casein proteins naturally present in milk are digested, gastric hormones are released that slow digestion and increases feelings of fullness. Digestion of whey proteins achieves this effect more quickly, whereas casein proteins provide a longer lasting effect.

This study shows that consuming a high-carbohydrate breakfast with high-protein milk could be a potential dietary strategy to manage blood glucose levels and reduce appetite. It also emphasises the importance of having milk at breakfast to slow down the digestion of carbohydrates and to help maintain a healthy blood sugar level.

Source: Journal of Dairy Science

Meena Azzollini

Meena Azzollini

Meena is passionate about holistic wellbeing, alternative healing, health and personal power and uses words to craft engaging feature articles to convey her knowledge and passion. She is a freelance writer and content creator from Adelaide, Australia, who draws inspiration from family, travel and her love for books and reading.

A yoga practitioner and a strong believer in positive thinking, Meena is also a mum to a very active young boy. In her spare time, she loves to read and whip up delicious meals. She also loves the smell of freshly made coffee and can’t ever resist a cheesecake. And she gets tickled pink by anything funny!

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