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The Low Insulin Diet Part 2/2
How Speed of Absorption affects weight loss
This continues from The Low Insulin Diet Part 1
Different methods of cooking and food preparation changes both their digestibility and their absorption, which changes their hormonal effect. For example, equal calorie portions of apples, taken either as whole apple slices, applesauce or apple juice with replaced fiber produce dramatically different physiologic effects on eating behavior.
Study participants eating 125 calories of whole apple slices subsequently ate 312 fewer calories at the next meal, compared to applesauce, which reduced subsequent calorie intake by 221calories, and apple juice by 125 calories. The stomach holds the whole apples longer, which keeps us fuller for longer, and therefore we eat less later on. The time required for stomach emptying by half is 65 minutes for apple slices, 41 minutes for applesauce and 38 minutes for juice. Both the applesauce, which is baked and then blended apples, and apple juice are ‘pre-digested’ making digestion and absorption easier and quicker, but in weight loss, that’s a major disadvantage.
Tip-Eat Whole Fruits, not cooked or pureed fruits.
