Food and the sense of repletion/satiation
Both our appetite and the sense of repletion in our body are controlled by a mechanism regulated by various neuroendocrin factors. The receptors located in our stomach detech the amount and type of food, thus regulating the sense of hunger/ appettite we feel.
Various studies have looked into the different effect that carbohydrates, protein and fat have on the sense of satiation; conclusions so far indicate that the volume of food and protein/ natural fibre content can enhance the feeling of repletion when we eat. Proteins increase the feeling of satiation while carboydrates have a medium level efect while fat has the least effect.
Foods that score low on affecting our level of satiation are those that are most likely to be oversonsumed. Such foods are rich in fat, sugar and processed carbohydrates such as desserts, potato chips, chocolates and white bread.
How can we evaluate each meal with regards to the level of satiation it offers?
In order to calculate the satiation „strength” of each food, there is a mathematical equation, according to which for each portion of food, divide the weight by the calories contained in the portion and multiply that by 4. The equation result is added to the grams of proteins and natural fibres contained and the sum is the satiation score of that food or meal.
Indicatively, let's take a look ar some food with high, medium and low levels of satiation:
High Satiation score foods:
• 1 egg omelette with broccoli & light cheese
• ¾ coup of oats with 1 ½ coup of 2% milk or yoghurt
• Turkey sandwich with wholegrain bread
Medium Satiation score foods:
• Caesar's Salad with low-fat sauce
• 1 slice of margarita pizza
• Chocolate milkshake
• 1,5 coup of fruit salad
Low Satiation score foods:
• 1 chocolate bar
• 60gr potato chips
• 60gr popcorn with cheese