Meals that are high is sugar and starch increase your glycemic load
The term “postprandial glycemia” refers to the increase in blood sugar after a meal. It is quite a problem for people who have insulin insensitivity. A small study appearing in the journal of the American Dietetic Association (2005; 105(12): 1939-42) looked at postprandial glycemia in 11 healthy subjects. Two meals were consumed by the subjects. One was a meal with a high glycemic load (81), containing 87 g of carbohydrate (bagel, butter and juice). The second meal had a low-glycemic load, containing 52 g of carbohydrate (chicken, instant rice, vegetables, butter and teriyaki sauce). The two meals were consumed by the subjects under three different sets of circumstances. First, nothing was added and no changes were made; this was the control meal. The meals were consumed another time with 20 g of apple cider vinegar. The third change involved replacing the butter with peanut butter in the high glycemic meal and replacing the butter with roasted peanuts in the low glycemic meal. A 55% reduction in the 1-hour glucose response was found when the subjects ate the meals containing peanuts or cider vinegar. Peanuts only seemed to have this effect for the low-glycemic meal, but the vinegar created a lower glycemic response for both meals. In addition, adding the vinegar or peanuts to the meals caused the subjects to reduce caloric consumption between 200 and 275 kcal for the day. The authors pointed out that 16 out of 20 studies published between 1977 and 1999 have shown that eating foods with a low glycemic index reduces hunger and promotes satiety.
