@BlahBlahPoop617

4 months ago

There is more to the story than “just eat more protein” when it comes to satiety. And it’s not just about the protein. There is more nuance to this subject and more than one factor when it comes to satiety. The totality of the data on the subject (much which she is ignoring) suggestions that food volume to calorie ratio (how calorically dense the food is or isn’t relative to other foods), the fiber content, protein, AND texture are all key factors contributing to how satiated someone is. In other words, the overall food matrix is more of a factor than just one component such as protein. This is why, for example, if you look at the satiation index of foods, a low protein food such as a potato ranks way higher than any animal high protein food, despite being a low protein food in of itself. And newer data suggests that the texture of a food is a major factor as well. For example, you can have two foods that are high protein (yogurt vs chicken breast or lean fish), and the lean protein will be far more satiating calorie for calorie than the yogurt will. This is because despite having similar protein values, one has a very soft texture and the other has a harder more complex texture and that protein takes longer to break down to digest. So it’s not just about “eat more protein.” If you’re dieting and making most of your protein consist of egg whites and dairy protein, you will NOT feel as satiated as you would if you had of swapped out those proteins for lean fish or chicken or lean turkey. That’s not to say faster digesting proteins such as egg whites and dairy protein don’t have their place. They’re great when you need faster digesting proteins before working out or lighter proteins before bed, but making most or much of your protein from dairy and egg protein will leave you feeling less satiated compared to lean tissue proteins. And even then, using high fiber and high volume foods such as broccoli and potatoes or apples, oranges, berries, or melons to pair with your lean protein is best became then you’re hitting every point that contributes to overall greater satiety. But just focusing on ‘eating more protein’ isn’t necessarily going to make you that more satiated. If you’re swapping out yogurt for potatoes you’ll likely feel less full because it’s not just about the protein but the other factors mentioned.

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