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Monday 7 March 2016

This Type of Food Makes You Feel Fuller Longer

Eating more protein led to greater feelings of fullness

Protein is often touted as the key to healthy weight loss. But a talking point repeated by protein promoters—that the nutrient fills you up—has remained up for scientific debate.

Now, a new study published in the Journal of the Academy of Nutrition and Dietetics finds that eating food with a higher protein count really does make people feel fuller.

The authors of the meta-analysis wanted to focus on one specific question: what effect does protein have on fullness? They sifted through thousands of studies and settled on five strong ones to analyze. Each study that made it into the final analysis used a similar experimental design, where people came into the lab after fasting and were given food with protein, then monitored for how full they felt over a period of time.

“Our paper did show that indeed, higher protein intake led to greater sensations of fullness,” says study co-author Richard Mattes, distinguished professor of nutrition science at Purdue University. To confirm that finding, the authors broadened their scope by including 28 papers in a secondary analysis and they came to the same conclusion.

Mattes points out that more rigorous research is needed, since a set of five studies, however carefully chosen, may not reflect the totality of scientific literature. There are also many other questions about protein that need to be investigated, like whether vegetable protein has the same effect as animal protein or whether protein delivered in a shake is less satisfying than the kind you eat.

But protein lovers—we’re looking at you, Paleo dieters—can take comfort in the newly robust evidence that fiber isn’t the only nutrient that can keep you full.



Judith @ Lavender Cottage said...

Thanks for dropping by my blog for a visit and leaving a comment. I've recognized the fact t that I don't eat enough protein and if it will help with my weight loss, I'll be looking more closely at this idea.

Roses and Lilacs said...

Hi Jan, sorry I don't get by very often. lately I've been going a couple weeks without even booting up the computer. Your info on protein may explain why I never feel satisfied with an all veggie meal. Interesting. I spend a lot of time and thought tweaking my diet trying to find the perfect balance. I put on a disgusting amount of excess weight over the holidays and I'm in the process of getting rid of it before spring.

Linda said...

Did they try low-fat protein? I find that fat makes my tummy feel fuller.

PerthDailyPhoto said...

I find a couple of protein days is a good way to drop a wee bit of weight quickly!

Anonymous said...

Every one knows protein makes your bs shoot up just like chocolate cake would :0

Lowcarb team member said...

Many thanks for your visit here too ... we hope you find the many articles and recipes of interest. Hope you come back and visit soon.

Roses and Lilacs
So good to read your comment, as I was wondering if all was ok. But you have time between now and Spring to review your eating/lifestyle. Take care.

Many thanks for your comment.
Speaking personally I eat low carb, high fat, moderate protein ... it works for me!

Grace (PerthDailyPhoto)
Thanks for your comment ... perhaps it's whatever works for us! Now some do intermittent fasting! But as I said above, for me it's low carb, high fat, moderate protein every day!

Anon at 17.42
...thanks for your comment. If you, or anyone, has any underlying health problems, allergies etc then care should always be taken, with food choices. If you are a diabetic test is best i.e. use your meter.

Thanks to you all for your comments.

All the best Jan

chris c said...

Scientific research, they want $31.50 to tell me what I already know. Clearly I'm in the wrong business.