What is the Relationship Between Satiety and Nutrition?

Satiety is the feeling of satisfaction or fullness after eating. There are actually two separate processes at work: satiation, which occurs while eating to cue the body that enough has been eaten, and satiety, which occurs between meals to prevent eating before the body needs energy again (1). Both of these processes are being studied, by food scientists whose job it is to override these sensations in order to increase the profits of food manufacturers, and also scientists, researchers, and doctors who are studying the obesity epidemic in an effort to understand how to help people maintain good health. 

The causes of obesity are complex and cannot be boiled down to any single issue. However, gaining understanding of how bodies regulate hunger and consumption can be helpful when it comes to thinking about personal weight loss goals. 

Practical experience tells us that it is easy to over-consume calories. Although the FDA revised the serving sizes guidelines in 2016 to more accurately reflect how much a serving IS, rather than how much a serving SHOULD be, it is also easy to see where the relationships between the number of calories consumed in a serving, the nutritional content of that serving, and the feeling of satiety that comes with that consumption, can be skewed. 

Satiation and satiety are complex processes that involve both physiological and psychological factors (2). For example, although the nutrients delivered through a gastric tube may be fully adequate in terms of nourishment, the person receiving nutrients in this way may report that they feel hungry. They have no other cues, such as flavor or chewing and swallowing, to tell them when they have had enough. This is another reason why weight loss programs that rely on beverages to deliver nutrients can sometimes lead to hunger between meals. Although the body receives nutrition, it does not PERCEIVE that is has received nutrition and the satiation and satiety processes are interrupted. There has been some research to show that the anticipation of a food’s perceived ability to satisfy hunger does have an effect on how the body responds to that food in measurable ways, such as insulin release and how quickly the stomach empties. 

Macronutrient composition is important to satiety. Research has shown that foods that are high in protein, followed by complex carbohydrates and fat, are the most satisfying for the longest amount of time. Both protein and carbohydrates are less energy dense than fat. This means that there are a little over twice as many calories per gram of fat than either protein or carbohydrates. A gram of fat contains nine calories, while a gram of protein or carbohydrate contains four calories. 

What does this mean in practical terms, and how can this information be used to reach weight loss goals? Since sensory experience, cognitive factors, and nutrition all play a role in satiety, here are some things to consider.

1. Protein and Fiber. The right amount of protein paired with high-fiber carbohydrates, like vegetables and whole grains, helps you feel full and satisfied. Both the chewing of fiber and the time it takes to pass through the digestive system help regulate hunger. In addition to this, while good fats are an essential part of a meal, it can be helpful to remember that the portion sizes for fats are different from those for protein and carbohydrates.
2. Flavor, texture, and mouthfeel. The sensual experience of food is an important part of feeling satisfied. Eating things you enjoy is satisfying. Expand your palate to include a wide variety of whole fruits and vegetables. Experiment with herbs and spices to bring flavor to your food. Use high quality fats such as olive oil, avocado oil, and coconut oil in moderation with your meals to enhance absorption of vitamins and minerals, and to bring that rich taste and texture to your meal. 
3. Chew your calories. Consuming calories as beverages, whether as sweetened drinks, juices, or alcohol, allows you to consume a large number of calories in a short amount of time. Beverages do not trigger feelings of fullness as quickly, nor do they keep you feeling full. Eat food; drink water. 
4. Choose nutrient dense foods. Educate yourself about what foods offer excellent nutrition. The knowledge that the quarter avocado, the olives, and the spinach that you added to your scrambled egg are not only tasty and colorful but also add nutrition to your meal actually does help you feel satisfied with what you’ve eaten. A handful of potato chips will add calories to your meal, but it lacks fiber or nutrition that will make that meal stick. A handful of kale crisps sprinkled with a bit of salt and lemon, on the other hand, can add both, along with flavor and crunch. 
5. Pay attention. The practices of slowing down to enjoy and notice your food, offering gratitude, and sharing food with those you love all serve to increase your satisfaction with a meal, and that translates to satiety. In addition, adding beauty to your meals, whether that means using your favorite plate (even if you are a grown-up!), lighting a candle with dinner, or adding the dandelions your toddler picked to a vase, can add to your enjoyment of a meal.

Even though a calorie is an objective measure of the energy content of a food, all calories are not equal. Fueling your body with nutrition dense foods that you enjoy will help you feel full, and stay feeling full until your next meal.

For inspiration and nutrient-dense delicious recipes, check out Dr. Kiernan’s e-cookbook, Eating on Purpose, or join the Tribe to share encouragement and recipes with a like-minded community. TruBalance offices are equipped for in-person or virtual appointments to offer one-on-one support.

(1) Bellisle F, Drewnowski A, Anderson GH, Westerterp-Plantenga M, Martin CK. Sweetness, satiation, and satiety. J Nutr. 2012 Jun;142(6):1149S-54S. doi: 10.3945/jn.111.149583. Epub 2012 May 9. PMID: 22573779.

(2) Lucy Chambers, Keri McCrickerd, Martin R. Yeomans, Optimising foods for satiety, Trends in Food Science & Technology,Volume 41, Issue 2, 2015, Pages 149-160, ISSN 0924-2244, https://doi.org/10.1016/j.tifs.2014.10.007.(https://www.sciencedirect.com/science/article/pii/S0924224414002386)