Carbs play a crucial role in our daily lives. They affect not only our energy levels but also our feelings of fullness and satisfaction, known as satiety. However, with all the weight loss rumors that circulate, carbs have been associated with a bad image and so is satiety. A lot of us still feel the need to starve and feel hungry to be able to shed weight.
Research suggests that satiety or feeling of fullness plays an important role in the success of weight loss regimes. So, read below to understand satiety and to find out the role of carbs in making you feel satisfied after a meal.
What is satiety?
Satiety is the feeling of satisfaction that you get when you eat the right amount of food at a certain time. It affects how much you eat in a meal and can shape when and what you eat in the next meal. According to research, among macronutrients, protein makes you feel the fullest, followed by carbs, while fat is the least satisfying in terms of keeping you full.
Carbs and Satiety
The role of carbs in weight loss has been a subject of ongoing debate. Much of this discussion revolves around how carbs affect our appetite and the amount of food we eat.
Carbohydrates typically have a satiety effect that falls between protein and fat. In terms of satisfaction, proteins rate the highest, followed by carbohydrates, and then fat.
The idea that the sugar from carbohydrates plays a key role in controlling how full we feel is based on the glucostatic theory of food intake. This theory suggests that our body closely monitors our blood sugar levels, and we eat when our organs are not using enough glucose. On the other hand, we stop eating when our blood sugar levels go up.
Glycemic Index and Satiety
The glycemic index rates carbs based on their impact on blood sugar levels after eating. Glycemic load combines the glycemic index and the amount of carbs. Carbs that are high in glycemic index reduce how much you eat in the short term (1 hour) better than low-glycemic carbs, but the opposite is true over longer periods (6 hours).
Some studies suggest that eating foods with lower glycemic index or load may reduce the risk of being overweight or obese. Experts also propose that fast-digesting, high-glycemic carbohydrates may contribute to overeating and obesity. This is because they might not trigger our feeling of fullness and could make us feel hungrier.
Read the Myths about the Glycemic Index.
Benefits of Satiety in Weight Loss
Instead of starving and limiting food variety to boost satiety, there are better ways to help people control their appetite. For instance, including whole grains, fruits, and vegetables in your diet, which are high in fiber and low in calories, can make you feel satisfied. This can help you resist overeating, and improve your response to hunger. It’s beneficial for weight management and can complement weight loss efforts.
To enhance satiety, you can also add fiber and protein to your meals. When you eat a meal rich in fiber, it slows down your stomach’s movement, making you feel full. Soluble fibers like pectin and oat fiber, along with insoluble fibers like coarse bran and soy polysaccharides, make food move through your stomach more slowly and help you feel fuller.
References:
- Anderson, G. H., & Woodend, D. (2003). Effect of glycemic carbohydrates on short-term satiety and Food Intake. Nutrition Reviews, 61(suppl_5). doi:10.1301/nr.2003.may.s17-s26
- Pan, A., & Hu, F. B. (2011). Effects of carbohydrates on satiety: Differences between liquid and Solid Food. Current Opinion in Clinical Nutrition and Metabolic Care, 14(4), 385–390. doi:10.1097/mco.0b013e328346df36
- Poppitt, S. D. (2013). Carbohydrates and satiety. Satiation, Satiety and the Control of Food Intake, 166–181. doi:10.1533/9780857098719.3.166
- Reddy, B. R. (2015). Noncaloric benefits of carbohydrates. The Importance of Nutrition as an Integral Part of Disease Management, 27–37. doi:10.1159/000381999
