What properties of food result in a sense of fullness or satiety?

The flip side of an increased appetite is the feeling of satiety. We at the Hunger Free Forever program feel that the most exciting area in obesity research is the science of satiety -- the study of what properties, nutrients, or elements in food result in a sense of fullness or satiety. There are several important properties of food that can either promote satiety or contribute to overconsumption.

Choosing foods that promote satiety and avoiding or limiting the intake of those foods that contribute to overconsumption is critical to long-term weight control. Ultimately the satiety promoting effects of a food relate to its influence on the appetite control centers in the brain. In addition to blood glucose fluctuations and mechanical effects occurring in the stomach and gastrointestinal tract, there are a number of hunger and satiety chemicals secreted by the pancreas, intestinal cells, and fat cells that play a huge role in regulating appetite.

Three most important properties that determine a food's ability to create a significant and sustainable sense of satiety are: Glycemic impact (the impact of a food on your blood sugar) Volume (how much space a food occupies in your stomach) Viscosity (the thickness of a food as it passes through your digestive tract).

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