Satiety & Satiation

If Satisfied... Tell Others

Satiation is the feeling of satisfaction and fullness from eating, which tells you to stop shoveling that food down your throat.  Satiety is the feeling of fullness that lingers after a meal, which generally determines how long it will be before you raid the fridge again.

The goal, then, is to reach a point of satiation before you eat too much, and to have a long period of satiety so you aren’t frequently hungry and fighting the urge to eat.

Of the energy-yielding nutrients (protein, carbs, and fat) , protein is probably the most satiating.  A high-protein meal generally makes you feel fuller sooner.

Fat is known to help produce longer-term satiety, so you won’t be headed back to the kitchen for a snack quite as soon.

There’s also some evidence to indicate that slow-digesting and high-fiber carbohydrates help increase satiety as well.

So if you want to feel full faster for longer, eat balanced meals that contain protein, unsaturated fats, and whole grains.

Source:  Nutrition: Concepts and Controversies, 11th Edition, by Frances Sizer and Ellie Whitney.  Pages 332-333.

Photo by Somewhat Frank.

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