Energy balance
Energy density is the primary determinant of satiety; when energy density is controlled, macronutrient composition has a minor impact on satiety.
To maximize fullness, prioritize foods with low energy density (high water or fiber content) rather than focusing solely on macronutrients. High-fat foods naturally have higher energy density, while high-water foods have lower density. If you control for energy density, the specific macronutrient (protein vs. carb vs. fat) matters less for satiety than the physical bulk and energy concentration of the food.
Overall, the characteristic of a food or drink that appears to have the most impact on satiety is its energy density. That is the amount of energy it contains per unit weight (kJ/g, kcal/g). When energy density is controlled, the macronutrient composition of foods does not appear to have a major impact on satiety.
Why this rating
Based on a comprehensive briefing paper reviewing multiple studies, though not a single primary RCT.
Source
Satiation, satiety and their effects on eating behaviour
B. Benelam · Nutrition Bulletin · 2009
DOI 10.1111/j.1467-3010.2009.01753.x
More from this paper
- Gastric distension and gut hormones (CCK, GLP-1, PYY) are the primary physiological mechanisms for satiation and satiety, but these signals can be overridden by hedonic and external factors.Strong
- Leptin resistance, rather than leptin deficiency, is the primary hormonal barrier to satiety in most obese individuals.Good
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