Many of us wonder why some foods make us feel fuller than others, and by implication, which foods can satisfy our hunger better and keep us full longer. Ligia Pop, nutritionist and author of 8 books, brings up an essential aspect: nutrient combinations.
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photo: Freepik
About the foods that give us satiety
According to the Pop League, “It depends from food to food, its chemical composition and consistency. If a food is loaded with protein, we feel fuller than a food that may be similar but has a lower percentage of protein.” This observation highlights that not all foods are created equal when it comes to their ability to satisfy our hunger and keep us full. There are certain combinations of nutrients that can significantly influence our feeling of satiety.
“Foods rich in proteins, oils and other essential nutrients make us feel full for a longer period of time,” explains Ligia Pop. Protein, in particular, is known for its ability to stimulate satiety and reduce appetite.
Food consistency can also play a role in satisfying hunger. Foods that have a dense texture and require prolonged chewing may provide a greater feeling of fullness compared to foods that are easy to chew and swallow.
Or other foods that contain oils and proteins make us feel full. These combinations of nutrients are the secret when it comes to satiety,” she tells us.
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Thus, the secret to satiety lies in identifying and including in the diet foods that provide optimal combinations of nutrients. Protein, oils and other essential nutrients should be an integral part of our diet, and choosing foods that are dense and nutrient-dense can help keep you feeling fuller for longer.
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