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Originally Posted By Layne Norton on Another Board:
\Myth busting 101... shakes vs. whole food, which is more thermogenic?
Thought you guys might find this interesting. I know you've heard more and more 'gurus' say to eat solid food instead of shakes because solid food has a greater effect on thermogenesis. Well the actual research suggests that liquifying meals actually induces a GREATER thermogenic response, not a smaller one.
Br J Nutr. 2000 Jun;83(6):623-8.
The physical state of a meal affects hormone release and postprandial thermogenesis.
Peracchi M, Santangelo A, Conte D, Fraquelli M, Tagliabue R, Gebbia C, Porrini M.
Department of Gastroenterology, University of Milan, Ospedale Maggiore-IRCCS, Italy. [email protected]
There is evidence that food consistency may influence postprandial physiological responses. Recently we found that homogenization of a vegetable-rich meal significantly delayed the gastric emptying rate and was more satiating than the same meal in solid-liquid form. In this present study we investigated whether homogenization also influences endocrine and metabolic responses to the meal. Eight healthy men, aged 21-28 (mean 24.5) years, were given the meal (cooked vegetables 250 g, cheese 35 g, croutons 50 g and olive oil 25 g, with water 300 ml; total energy 2.6 MJ) in both solid-liquid (SM) and homogenized (HM) form, in random order, at 1-week intervals. Variables assayed were plasma glucose, insulin and glucose-dependent insulinotropic peptide (GIP) levels for 2 h and diet-induced thermogenesis (DIT) for 5 h. Plasma glucose pattern was similar after both meals. However, HM induced significantly greater insulin, GIP and DIT responses than SM. Mean integrated areas under the curves (AUC) were 1.7 (SEM 0.38) v. 1.2 (SEM 0.33) U/l per 120 min (P = 0.005) for insulin, 19.9 (SEM 2.44) v. 16 (SEM 1.92) nmol/l per 120 min (P = 0.042) for GIP, and 237.7 (SEM 16.32) v. 126.4 (SEM 23.48) kJ/300 min (P = 0.0029) for DIT respectively. Differences between GIP-AUC after HM and SM correlated significantly with differences between insulin-AUC after HM and SM (r2 0.62, P = 0.021). These findings demonstrate that homogenization of a meal results in a coordinated series of changes of physiological gastroentero-pancreatic functions and confirm that the physical state of the meal plays an important role in modulating endocrine and metabolic responses to food.
there is a lot of wordiness in there but basically the results show that when they took a solid meal and liquefied it, it actually produced a greater DIT (diet induced thermogenesis) than the solid meal.
This is why we do actual research and don't just rely on brotelligence, so drink your shakes with confidence.
BTW, this study didn't even use whey protein which has been shown to be more thermogenic than any other protein source. Maybe if some of these guys actually did research rather than just looking for a good quote or soundbite, they'd know some of this stuff
THOUGHTS? I have always wondered about this... especially after hearing emeric talk about how bad it is to drink whey protein in water/shake form. Layne (who is a PHD in biochem and studies protein metabolization) advocates whey protein shakes in water and says its absorbed find and now its actually MORE thermogenic?!
\Myth busting 101... shakes vs. whole food, which is more thermogenic?
Thought you guys might find this interesting. I know you've heard more and more 'gurus' say to eat solid food instead of shakes because solid food has a greater effect on thermogenesis. Well the actual research suggests that liquifying meals actually induces a GREATER thermogenic response, not a smaller one.
Br J Nutr. 2000 Jun;83(6):623-8.
The physical state of a meal affects hormone release and postprandial thermogenesis.
Peracchi M, Santangelo A, Conte D, Fraquelli M, Tagliabue R, Gebbia C, Porrini M.
Department of Gastroenterology, University of Milan, Ospedale Maggiore-IRCCS, Italy. [email protected]
There is evidence that food consistency may influence postprandial physiological responses. Recently we found that homogenization of a vegetable-rich meal significantly delayed the gastric emptying rate and was more satiating than the same meal in solid-liquid form. In this present study we investigated whether homogenization also influences endocrine and metabolic responses to the meal. Eight healthy men, aged 21-28 (mean 24.5) years, were given the meal (cooked vegetables 250 g, cheese 35 g, croutons 50 g and olive oil 25 g, with water 300 ml; total energy 2.6 MJ) in both solid-liquid (SM) and homogenized (HM) form, in random order, at 1-week intervals. Variables assayed were plasma glucose, insulin and glucose-dependent insulinotropic peptide (GIP) levels for 2 h and diet-induced thermogenesis (DIT) for 5 h. Plasma glucose pattern was similar after both meals. However, HM induced significantly greater insulin, GIP and DIT responses than SM. Mean integrated areas under the curves (AUC) were 1.7 (SEM 0.38) v. 1.2 (SEM 0.33) U/l per 120 min (P = 0.005) for insulin, 19.9 (SEM 2.44) v. 16 (SEM 1.92) nmol/l per 120 min (P = 0.042) for GIP, and 237.7 (SEM 16.32) v. 126.4 (SEM 23.48) kJ/300 min (P = 0.0029) for DIT respectively. Differences between GIP-AUC after HM and SM correlated significantly with differences between insulin-AUC after HM and SM (r2 0.62, P = 0.021). These findings demonstrate that homogenization of a meal results in a coordinated series of changes of physiological gastroentero-pancreatic functions and confirm that the physical state of the meal plays an important role in modulating endocrine and metabolic responses to food.
there is a lot of wordiness in there but basically the results show that when they took a solid meal and liquefied it, it actually produced a greater DIT (diet induced thermogenesis) than the solid meal.
This is why we do actual research and don't just rely on brotelligence, so drink your shakes with confidence.
BTW, this study didn't even use whey protein which has been shown to be more thermogenic than any other protein source. Maybe if some of these guys actually did research rather than just looking for a good quote or soundbite, they'd know some of this stuff
THOUGHTS? I have always wondered about this... especially after hearing emeric talk about how bad it is to drink whey protein in water/shake form. Layne (who is a PHD in biochem and studies protein metabolization) advocates whey protein shakes in water and says its absorbed find and now its actually MORE thermogenic?!
