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Hunger, weight loss and obesity | Stephan Guyenet, PhD

The Proof with Simon Hill

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Food properties that help you feel fuller on fewer calories

The research has shown that certain food properties can help someone feel fuller on fewer calories. These properties include calorie density, volume, fiber content, protein content, and palatability. Foods with lower calorie density and higher volume per calorie are more filling. Foods higher in fiber and protein also contribute to satiety. On the other hand, foods that are more palatable and delicious provide less fullness per calorie. The study also found no correlation between blood glucose response and satiety, and an inverse correlation between insulin response and satiety. In conclusion, selecting foods with higher satiety value per calorie, such as lower calorie density, minimally refined, and less processed foods, can help control calorie intake without feeling hungry.

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