How to increase satiety?
When the feeling of satiety arrives, the hunger subsides. If a food makes us feel full faster, then we will eat less of it.
The satiating power of food
The satiating power of foods depends on their content. In 1995, nutrition researchers – including Jennie Brand-Miller from the University of Sydney – developed a “satiety index”, allowing classify foods according to their satiating properties.
The researchers considered white bread to have a satiety index of 100. If a food has an index greater than 100, it is more filling than white bread. This research found that the least satiating foods in this study were baked goods (croissant, cake, donut).
Characteristics of satiating foods
Here are some common characteristics of satiating foods:
- they are rich in protein: when you eat more protein, you tend to reduce your caloric intake. A protein-rich diet affects hormones that influence hunger and satiety like ghrelin;
- they are rich in fiber: dietary fiber is polysaccharide molecules that cannot be digested by digestive enzymes. They provide no nutritional value but prolong the feeling of satiety and accelerate intestinal transit;
- they have volume: rich in water, they take up space in the stomach. Distended, it sends messages to the brain to activate satiety signals. Thus, drinking water increases satiety. The consequence is that often these foods are low in calories, because the macronutrients are more diluted.
What foods fill you up without making you fat?
Walnuts and almonds: a satiating food for cravings
Feeling peckish in the followingnoon? Almonds and walnuts are ideal for satisfying small hunger pangs! These dried fruits provide fiber, good fats and proteins to stall you. It is proven that nuts increase the feeling of satiety.
According to The best way to eatthe guide published by LaNutrition, among nuts, almonds “obtains many palms compared to its sisters.” With in particular the “palme d’or” for fibers: “Unblanched almonds provide a high proportion of fiber (12.6 g/100 g or 3.2 g per serving of 20 almonds), especially insoluble (80%) which has a satiating effect and facilitates intestinal transit. Be careful, however, to limit its consumption if you have sensitive and fragile intestines.
Another advantage: eating a handful of almonds a day would reduce the risk of cardiovascular disease by improving the health of the vessels.
Soup: a satiating and inexpensive food
Soups are liquid foods that will fill the stomach with the large amount of water they provide. A study showed that foods eaten in soups are more satisfying than the same solid foods. Just like a salad at the start of a meal, the soup eaten at the start of dinner helps to settle the stomach a little and therefore to eat less followingwards.
If you buy your soup at the supermarket, we advise you to choose a product that contains more vegetables than potatoes and good quality fats, such as extra virgin olive oil.
Read our comparison: Supermarket soups: how to choose them, which ones to avoid? (subscribers)
The egg, a satiating appetite suppressant for breakfast
The egg, rich in protein, is more satiating than white bread, since it displays a satiety index of 150. A study on 50 obese or overweight people showed that those who ate an egg for breakfast reduced their calorie intake at the next meal, compared to people who ate cereal for breakfast. Participants were less hungry following eating eggs (see figure below). Compared to cereals, the egg reduces the postprandial glycemic response.
Feeling of hunger before and following a breakfast with eggs (in blue) or cereals (in red). According to Keogh et Clifton 2020.
Fish, a protein food that stalls
Among the protein-rich foods includingsatiety index was evaluated in 1995, the fish (the julienne), with an index of 225, is the one with the highest score, ahead of the beef steak. Fish provide omega-3 fatty acids, which might promote satiety as a study of obese or overweight people suggests.
Fruits, satiating foods
Low in energy density, fruits have a high water and fiber content, which might explain their satiating properties. In the 1995 study, they had high satiety scores: 202 for oranges and 197 for apples (compared to just 118 for bananas)! However, it is advisable to consume these fruits whole rather than in the form of fruit juice.
MCT oil, a satiating slimming food
MCT oil contains saturated lipids: medium chain triglycerides (MCT), which are easily assimilated. It is often used as part of the ketogenic diet, a diet known to reduce hunger. As Magali Walkowicz explains in The keto diet from A to Z, “There are several varieties of MCTs. They are extracted or synthesized from palm or copra (coconut) oil. They come in the form of powder, capsules, capsules or an oily solution.”
The intestinal absorption of MCTs requires neither the action of bile nor that of pancreatic juices. “As a result, they are a more quickly available source of energy than other fats and allow a faster and more intense transition into ketosis.,” explains Magali Walkowicz. This rapid assimilation might explain theeffect on satiety. In addition, the production of beta-hydroxybutyrate ketones (or ketone bodies) would also limit hunger.
Vegetables and legumes, low-calorie foods that appease hunger
Vegetables are very nutritious because they are rich in vitamins and minerals. They provide soluble and insoluble fibers, water, which contributes to their satiating power. They also have a low glycemic index.
A study has shown that eating a salad before a pasta dish reduce the caloric intake of his meal : you will consume more calories if you only eat pasta, without the salad first! Similarly, eating an avocado at the start of a meal is a good strategy for limiting energy intake. A study has shown that consuming half an avocado at noon increases the feeling of satiety in overweight people.
These characteristics are also found in legumes (dried beans, lentils, chickpeas, etc.) which are an important source of vegetable protein. Thus, cooked beans and lentils both have higher satiety indices than white bread (168 and 133 respectively).
Conclusion: what to eat when you are hungry? What to eat or snack in the evening to avoid gaining weight?
In conclusion, in case of a little hunger during the day, we advise you to eat a fresh fruit (apple, orange, etc.) or a handful of nuts or almonds. These foods are more filling and nutritious than cakes, crisps or chocolate bars! In the evening, think of soup, herbal teas, which will fill your stomach and naturally trigger the feeling of satiety.
