All right, now we're moving along to Lesson number seven in the course feel fuller with pure galleries. And in Lesson number seven, I'm going to be talking to you about some of the factors that impact satiety and fullness. And other factors can be something like family patterns, and your meal composition and the way you eat and how you eat and things like that. So let's begin. Let's start with many patterns. So what are meal patterns mean patterns are really are the way that you eat throughout the day.
Meaning whether you're eating three meals, like three main meals, and one snack or two snacks, and how well they are spaced during the day, so let's dig in a bit deeper. Now, there's a lot of evidence that suggests that evenly spaced meals go a really long weigh in you know, a new feeling of fullness. Meaning that your meals should be base at least three to four hours apart if you're having a breakfast snack, and then you're having a lunch and then a snack and then dinner and that's about it. That's, that's a meal pattern which is, you know, which is applicable to most people. Because that way you can eat small meals throughout the day and you are eating properly, you're not eating large portions, and it makes you feel feel full all throughout the day. Now the choices that you make at each meal are also important because that is your daily calorie consumption.
And that will be dependent upon your hunger patterns. So when you're choosing foods in your each each of your meals like your main your breakfast, lunch and dinner and then the snacks make sure that the food choices that you make are in line with the you know all the principles that I've been talking to you about in not throughout the course. So eating fewer than three meals per day tends to increase appetite. Because you are really hungry and you know the gap becomes more than four to five hours, you're probably extremely hungry when your next meal comes up. So try to eat two, three regularly spaced meals and at least one to two snacks per day. And as a ballpark figure, try to space your meals about three to four hours apart.
Moving along, to me competition to as much as many patterns are important to me. And competition is also really important. So with regards to mean composition, so I'd normally would suggest to my patients to plan on at least three food groups for your main meal. That is for breakfast, lunch, and dinner. Let me give you an example. So for breakfast, for example, you can have an egg, a toast and a cup of milk, three food groups right there.
And then when you go on to your snack so you can have let's say a pita that's a starch and a little bit of homeless to go with it. That's it. To hold groups so when you are having when you eat this way where you are having three food groups in your main meals and two food groups as your snacks, you will definitely find that you are way more content and be more satisfied all throughout the day. This is a pattern that I follow for myself. And hence I it's tried and tested and asked you to follow that as well. And then try to reserve your carbohydrates for your main meal.
So try to have the fruits and vegetables or let's say not in some sort of, you know protein during your snacks. Never eat a single food for your snacks. This is something which is very important for you to feel full and feel satisfied all throughout the day. If you get into the habit of having at least two foods for your snacks, trust me, you will feel so much better to plan your meals and snacks, just like you do for your week. When you go on your vacation you spend all the time you know, trying to find the best deal that you can. Now I want you to start putting in that same effort for your meals and snacks.
Because you eat your meals and snacks at least three to four times in a day, right before a vacation, you probably will be going, I say one to six months, or maybe once a year depending on what your budget is. So your vacation is important, but as much as your meals and snacks are equally important. pacing yourself. Now I know we all live in a very high energy and the high paced society, but spacing yourself and eating slowly is really important. So when you eat slow paced meals when you eat when you take your time to eat your meals, it leads to substantial increase in fullness and a decreased hunger. That this change can be useful for limiting your calorie intake for people.
Are overweight or obese especially for people with diabetes who are trying to lose weight. So take your time eat your you know really eat your muncher food chew your food properly. And why does this work? So now when you're eating slowly What happened? There is research to suggest that quicker eating has links to a much higher intake of food. And this correlation could be due to finishing meal sooner than it takes for satiety cues to reach the brain, as well as is also called as mindless eating.
And this term also refers to our behavior. And when we do not realize how much we are eating and how much food is going down into our stomachs, so pace yourself, slow down and enjoy your meal. For some people, they never feel full. And there could be several reasons for that. And one of the reasons is choosing the right foods for you if you are one of those people, you might want to think of it Think a little bit about what kind of foods are you choosing it is highly likely that you're eating the wrong foods. If you were eating more ultra processed foods, you know and all the industry formulations that you have available these days in stores, I know on the checkout aisle you will find those hundred calorie packs or you'll find chocolates which says or granola bars which are just sugar loaded.
So those are really industry formulations. Now these kind of foods do not make you feel full for a longer period of time they give you you know satisfaction for a little bit of time, but you will get hungry very quickly. So the degree of processing is a large factor in how satiating a food is so try not to follow the you know the industry Food Guide. Let me see if you see these pictures crap over here, this picture over here. And this one this is the industry Food Guide. Follow the food guide the Canada's Food Guide, which is Real Whole Foods and which will really make you feel more satiated.
Now choosing low to medium glycemic index. Now we'll talk to you a little bit about what the glycemic index is ingested. But before we get into that, explain it to you very briefly about what happens to the food in the body. Now, carbohydrates are the most important source of energy in our body. We know that. And foods that are high in carbohydrates include grains like cereals and breads, milk, product fruits, starchy vegetables, like potatoes, parsnips, and sweet cetera.
So when we eat carbohydrates, all carbohydrates are broken down into sugars, which enters into your bloodstream as glucose or simply stated, it's also called it's blood sugar. Now, blood sugar rises when the glucose enters your bloodstream. And this glucose isn't in the blood is then used by You know, useful energy by our body, especially by your brain and muscles. Now, let's see what happens to you know, this is a video recording a half, like what happens to your blood glucose for various food groups. Okay, now I want you to take a look at this graph here. So in this graph, you will see that there are blood sugar responses to different food groups.
So you'll see food groups like liquid sugar, by liquid sugar is not a food group, but sugars in general. There's fruit starch, milk, protein, fats and oils. And on this axis, you'll see blood sugar. And on this axis over here is a time So really this is so what this graph is really showing you is the response to your blood sugar increase after eating certain types of foods. And I'm going to explain that to you in just a minute over here. Now different foods react to an increase in blood sugar and different ways depending upon what kind of food that you're eating.
But let's take a look at liquid sugar. So when you see liquid sugar, you'll see that there's a steep increase in the blood sugar this the orange line over here, it increases sharply and then it decreases Sharpie as well. So your blood sugar comes down to normal within a span of let's say half an hour, you know, so it's really quick. So when you drink you're driven you have drinks like Coke or juice. What happens is that you feel hungry quicker. So they do not really fill you up these kind of foods because your blood sugar increases sharply and then declines sharply as well.
When it comes to fruit it is a little slower than fruit juice simply because fruit has fiber in it. And as we have discussed in the previous lessons throught has has you know, associating because fiber helps to keep control of the blood Sugar and it does not crop them as quickly and therefore fruit is more satiating than through juice, or any of the fruit any other fruit based drinks or even for that matter any iced coffees or any cold drinks that you might be having. Now let's take a look at starch. So when you look at structure, this is brown line, you can see that the increase in blood sugar is not as sharp as you had for fruit. So it started goes up a little bit, it increases and then it declines. But it lines really slowly in comparison to for fruit.
So if in a span of let's say about two hours, your blood sugar returns to normal. Now just for reference, this line that you see this black line over here is the amount of blood sugar you should be having in your body at all times. So when you eat some foods like structures like breads, rice, pasta, all those so your blood sugar increases, it's my watch more control and it comes back to normal within a span of two hours. Then for milk so you'll see that the the blue line with milk also the increase in blood sugar is even slower than starch. And that is because milk has some protein and fat. If it's 1% or 2% milk with skim milk that is no fat but the protein in there definitely helps in controlling the increase in blood sugars.
So you can see over here within a span of about two and a half hours, your blood sugar comes returns to normal. Then moving along to protein. So you can see with protein it is almost getting to a flat type of curve the red line over here, but your pay increases gradually. And it gives you full coverage three hours when the blood sugar returns to normal. That is a reason why when you eat food, when you eat foods, which are rich in protein in your meals, you feel fuller and you stay full and satiated for a longer period of time. Then moving along to fats and oils, you can see the curve is almost flat over here.
So it takes about four hours for your food for your blood sugar to return to normal when you're eating foods that are high in fats and oil, fats or flight. Now, that does not mean that you keep on having fats and oils because you know that fats contain a lot of galleries. And the more fatty foods that you eat, the more weight that you will gain. Now the real reason for me to explain this entire concept to you is that you understand that different foods react differently in your in your body for Ingrid with regards to you their blood sugar increase. Now what we really want to achieve is kind of a blood sugar increase for protein at all times during the day, whether for breakfast or snack or lunch, dinner, whatever means that you're having. So to achieve that, what you really want to do is to never have single foods.
So if you combine, let's say you're having yogurt so do not have yogurt. all by itself. So you can combine the yogurt along with some nuts for instance. So when you have the milk that is the yogurt and then that's the curve that you will have the increase in your blood sugar will be almost like protein, it will be something here in the middle. So the combination of fats and oils, if you were to have let's say, for example, you want to have pizza, so you have that starch. So you have the pizza and then you have a blank with some hummus.
So again, the blood sugar increase will be somewhere here in the middle. If you're having fruit, then you can combine the fruit let's say with some cheese that that's over here. And your blood sugar will be also somewhere in this range over here. And that is what you really want to achieve so that you feel full for a longer period of time and you stay more satiated. So that was explaining you the blood glucose responses of various food groups. I hope that helps you to make better choices for you as you move along.
Alright, now let's talk a bit about glycemic index. So glycemic index the scale that ranks carbohydrate rich foods based on how much they increase blood glucose levels, after about two to three hours of premium eating your meal, okay. And there are three categories that are there for glycemic index number one is a low GI that is less than 55. And it's medium between 55 to 70, then high that is over 70. Now you don't need to remember those numbers. I'll teach you how to remember what is a low GI, medium and high.
Okay. So if you take a look at this picture over here, you'll see that there's a continuum over here so the medium gr in the middle, so you have fruits like cherries, bananas, and even fries as well because there's fat in them. And then when it goes to hydrate have put like melon you know potatoes and bread starches and low GI has things like you know up an apple it also has things like you know cake and pizza but remember these are high fat foods as well. So when a vendor is you know fat in a food it lowers the glycemic index. So you got to be careful of the portion when you eating such kind of foods right. So these are the three categories for glycemic and now foods that are high glycemic index are more quickly digested and cause a larger increase in blood glucose than foods with low glycemic index.
If you take a look at this graph, you'll see these this green line over here. This low glycemic index low to medium and foods that including this are basmati rice, vegetables, lentils, pasta, whole green, red or orange juice. Now if you know All these foods are high in fiber, they are a good source of fiber and a good source of protein. So if there was one Jen generalization, something that you need to remember is that if you choose Whole Foods, which are also good to high in fiber and a good source of protein, those are the foods you want to stick to because those foods will have a very stable effect on your blood sugar. So you can see that the time over here is from you know, the way the blood glucose is increasing, it increases slowly, the green line over here and then it plateaus off here at two hours.
So this is the kind of graph you want this the kind of glucose increase you want, as was shown on the video as well for you whenever you eat food. However, on the other end of the spectrum foods which are you know, low GI foods which are high gi they cause increased, like the blood sugar is really increases very quickly. So it goes up like that. So you have foods like chips, this case cakes, ice cream dates, Jasmine rice, potatoes, processed foods watermelon and white bread. So these kinds of foods are low low our high glycemic index. So try to stay away from these foods or you need to portion control on them.
Or something like watermelon. Watermelon eats think like a watermelon is fruit I can have as much. The problem with watermelon is that the blood glucose increases sharply with watermelon. So just mind the portion sizes. Try to avoid sitting and eating a whole like half a watermelon in one setting. Mind your portion sizes for this.
Okay. So now, again with high glycemic index versus low glycemic index. So when you eat foods with high glycemic index, your blood sugar increases sharply and then it goes down sharply as well. Now this black line that you see over here is the model that Lucas that you need to be have in your body at all times. And it should Never never dropped to this level over here that is below that, because when it goes below the the amount that your blood should demand that sugar should be, you will feel hungry and the more this happens, this pattern of going up and down continues to happen you feel hungry sooner and you eat more and what happens is that you keep gaining weight. On the other hand when you are choosing foods which are low glycemic index, your increase in blood sugar is very stable in see that and there's the release of energy is slow, you feel full for longer and you'll end up eating less.
So if any of you are listening to here is in the red category, you can definitely change your eating habits so don't don't get discouraged. Alright, so now factors that affect the glycemic index is foods that are less cooked, processed, are digested slower and have a lower gi done more cooked or processed foods. An example is like slow cooking oats or syncing autoruns contracts. When you're having pastor make sure you go past all Dante and not really tender. That way you're also lowering the glycemic index. Then drew out to fibers of foods that are high in fiber tend to be low glycemic index.
So they tend to slow the digestion of carbohydrate foods. And high fiber foods tend to have a lower gi than low fiber foods. Example whole grain breads, oats, beans and lentils. Then high gi foods can also be part of your healthy diet. So don't worry you can have them but in in a portion controlled like foods like parsnips, winter squash, rutabaga, and even the watermelon that I asked you so they are also rich in fiber, vitamins and minerals. However, mind your portions for these kinds of fruits and veggies fat and protein.
When you combine fat or protein with carbohydrates that tends to lower to, you know to slow the digestion and also reduces the classic index. As an example, you can combine your food yogurt with nuts or crackers with peanut butter. So this goes back to the, you know the combining trick when I talked to you about in the snacks lesson that you can combine two different foods and that has an impact on not only your satiety but also on your blood sugar. And the acid in foods acid in foods slows down the time it takes for the stomach to empty after eating. So acids they help in lowering the GI as well as carbohydrate foods. So what you could do is to add lemon juice vinegar or citrus fruits as part of your meals to lower the GI foods.
So you can have you know, maybe citrus through right after living in orange or you can even squeeze some lemon juice on your vegetables or on your salad instead of using, you know, oily dressings. That way, what you're really doing is you are lowering the classic index of foods making you feel fuller for a longer period of time. Alright, so what should you eat? Maybe that is a question right? So it's a lot of information. So really what should you eat to feel full and satiated.
Try to choose foods in the natural state and where there is minimal to no processing. Practice portion control. Choose foods that are high in fiber. Choose lean meats more often and include protein in your meals. This is important. Do not skip your protein in your meals.
You must have some protein where breakfast lunch and dinner and then choose healthy fats. Do not overcook foods and make eating the glycemic index for your lifestyle and not just in its life. macindex is not a diet, it is a lifestyle. And then include an acid food in your meals, lemon juice with water, or an salad with your really great dressing, oranges or any citrus fruit can easily be part of your meals. Another thing to remember is that choosing healthy sources of fat that also helps in keeping you full for a longer period of time. So meat, fish and plant sources of fat are all incredibly nutritious and filling.
And you could choose foods like salmon, steak and avocados. They origin protein, vitamins, minerals, and are also hydrating. Now another thing to remember to keep in mind is differentiate between a snack and a treat. Now what's really the difference? So nuts, fruits, vegetables, yogurts, they are snacks. On the other hand, cookies and chips are treats So snacks can be eaten more often.
And the treats should be eaten occasionally and occasionally ignored mean every week. When a thing occasionally I'm actually referring to something which you can do once in a month or once in two months, that kind of thing. Be wise for your portion size four nuts as snacks. And keep in mind and remember that's not our mini meals and they undergo a minimal processing. Whereas treats they are high in energy density and they provide low satiety and fullness. So they're not three snack categories.
I have spoken to you about snacks in another lesson as well but this is a little bit more on the different categories of snacks. first category is a nutritious so nutritious snacks are in a whole foods like fruits, vegetables, nuts, seeds and yogurt. And they help to boost your mood and energy levels and they also help stabilize Your blood sugar, the sustained fullness to prevent overeating at your next meal number I have mentioned to you that snacks are mini meals. So make sure that you integrate these mini meals into your daily eating patterns and they are many meals that help nourish your body and can fill in the nutritional gaps. example if you fall short of vegetables at meals, what you can do is you can make up a deficit by snacking on carrot sticks or bell peppers between and some examples. Other examples can be you could do a sweet Medjool dates talk with almond butter, mashed avocado or no you know right toast.
We can sprinkle a little bit of grain on it our air pop popcorn with parmesan and God. These are snack rich you want to choose more often. Now the healthy ish is a snack to choose sometimes These Macs are made from nutritious ingredients so you do get some health benefits from them. And these are your second best snack options after the first category of nutritious snacks which are mostly fresh. When selecting these snacks, you know you want to skip the buzzwords and really go to and dive in deeper into the ingredient list and nutrition. Instead, try not get caught up by what you know the fancy titles and the fancy subheadings some, some names are on the package and the color of the packaging.
We didn't do didn't list a nutrition banner instead. and chew snacks with fewer than 200 calories per serving. And at least four grams of protein or fiber that will really help you in choosing the right type of snack. They should also have no more than 200 milligrams of sodium, or 15 grams of sugar and a little bit of salt and sugar you know just for days. All right. Some examples are the aluminum bars, the kind bars or any kind of, you know, three bars that use granola bars that you find and keep in mind the guideline of the four grams of fiber and the protein as well.
Then Greek yogurt crisps, season kale chips, sabia, tamari flavored almonds, these are little sour and they really help you to keep control of your hunger. Then toasted cheese in chickpeas, chia pots and some chips and crackers. You know, for example, made from like some brands or marry guns and 34 degree cross. these are these are my favorite brands as well. Now when a dietitian is recommending in between your snacks, it's not chips, cookies and soda Definitely not. And small quantities of treats can be part of a healthy diet, but they should not be confused with another issue.
Snacks, and then chocolate bar chips, ice cream cookies and candy our treats. Soda sugary coffee drinks account for half our daily snack calories as those counters treats as well. So stay away from drinking your calories as I've mentioned before. Now sometimes it is very hard to tell right so just to make it simple for you. So stay away from as much as you want as much as you can from fruit flavored candies like Skittles and gummy lard because these are not fruit and chips which have a dusting of spinach and carrot powder. And the spinach dip is definitely not a source of vegetables.
Now let's review. So you need to pay attention to your meal patterns, your meal composition pace at which you eat your meals. And when you're not feeling fulfilled you're feeling all the time. Try to think what's going on. Choose from Which are low to medium glycemic index more often choose healthy fats and choose more snacks versus street's standard. difference between the two are between the difference between a snack and a treat