SATIETY

What are the benefit of satiety?

The image² above shows the difference between satiety and satiation and the effect that both of theses can have on our food intake. Research also shows us that protein has a long-term effect on satiety and on our levels of satiation at the end of a meal.  Increasing our ‘fullness signals’ after a meal, may help us reduce the calories we consume from food throughout the rest of the day. Protein may therefore also help reduce the likelihood of craving foods or the need to top-up your energy levels mid-morning or mid-afternoon by prolonging that feeling of fullness.

What’s the reason behind protein’s satiating effect? Honestly we still don’t fully know but the current research suggests it’s likely to be some or all of the ideas below (³, 4):

• A greater decrease of Ghrelin (a hormone which stimulates appetite) after protein and carbohydrate ingestion than after fat ingestion
• Protein stimulates dietary-induced thermogenesis (process of energy production in the body caused directly by the metabolising of food consumed) to a greater extent than other macronutrients

And…

• Favouring retention of fat-free mass (muscle) at the expense of fat mass, which in turn increases the body’s metabolic rate

So topping up on protein at mealtimes (especially breakfast, in my opinion) can be a good way to keep you feeling “fuller for longer” after a meal. Below are a list of some protein rich foods both from animal based and non-animal based sources.

Non-animal based proteins:

Nuts (including nut butters)

Seeds

Beans

Lentils

Pulses

Quorn

Tofu

Quinoa

Soya products