5 Facts About Satiety

Hunger, satiety, and thirst are sensations designed to maintain our health over the years. These feelings originate from an extensive and complex nervous system. Nerves reach to and from target organs such as the digestive system, urinary system, circulatory system, lymphatic system, and more systems that require monitoring and control. All the nerves come to and leave from the brain. The amazing thing is that when we are aware of these feelings and act on them, our body can reach peak health. This time we will focus on the sensation of satiety. When do we feel full? And why and how is it related to weight loss, heartburn, diabetes, and sleep problems?

The sensation of satiety, as its name suggests, is when our body, which has received what it needed (e.g., food), sends a message of fullness. This message comes from several systems in our body: primarily from the digestive system, as the amount of food entering the stomach, its composition, and quality greatly affect the feeling of satiety. The stomach has a developed nervous system that senses the amount of incoming food. Secondly, when the cells of the body and brain receive the nutritional values they need to function properly (e.g., the brain needs many carbohydrates and fats, and body cells need proteins), they send a message of fullness.

A satiated body is a calm body that does not constantly look for food, especially sweets. A satiated body sleeps well at night, and its sugar and blood pressure levels are balanced.

5 factors influence the feeling of satiety:

1. Proteins – Proteins tend to stay in the stomach longer. The longer the stomach remains full, hormones are secreted that signal the brain "I am full, stop eating". The immediate sensation of fullness enables smaller quantities to be eaten at the meal itself. Various meats, eggs, dairy products, soy protein-based products, and legumes (chickpeas, lentils, beans, etc.) are foods rich mainly in protein. Eating a protein-rich meal reduces the secretion of the hunger hormone more than eating a carbohydrate-rich meal. Therefore, to enhance the feeling of satiety, it is advisable to slightly change the proportions of proteins and carbohydrates on the plate. For example: in a meal containing bread, cheese, and salad, it is advisable to eat more cheese and salad and less bread. In a meal containing chicken and rice, it is advisable to eat more chicken and a little less rice. In a meal containing yogurt and cereals, eat more yogurt and fewer cereals.
2. Sugar Absorption Rate – Different carbohydrates differ in their rate of increasing blood sugar following consumption (a rate known as the glycemic index). A rapid rise in blood sugar occurs after drinking sweet drinks, natural juices, eating sweets, and also after eating potatoes, cornflakes, bread, pitas, and rolls made from white flour. These foods are known to have a high glycemic index.
   A rapid rise in blood sugar level following the consumption of these foods causes a quick fleeting sensation of fullness, and a renewed appetite appears shortly after. In other words, these foods are appetite stimulants. The slower the sugar from food enters the blood (low glycemic index), the more gradually the feeling of satiety intensifies and does not pass quickly.

3. Food Volume – Drinking during meals (such as soup) and eating foods rich in liquids like vegetables increase the volume of the meal, thereby contributing to the feeling of satiety.
4. Fiber-rich Foods – Eating foods rich in dietary fibers induces a feeling of satiety because the fibers absorb water and slow down the rate of sugar entering the blood. Eating a fiber-rich meal is like eating the meal slowly. Thus we remain full for a long time.
5. Prebiotic Fibers – These are unique fibers that encourage the development of friendly bacteria in the digestive system. These fibers promote the secretion of "satiety hormones" that signal the brain to stop eating. The effect of the fibers is evident in the meal and several hours after. These fibers are naturally found in homemade fermented foods, yogurt, chicory coffee, and more.

Satiety Pie

Ingredients for a medium Pyrex dish:

2 medium sweet potatoes, peeled and thinly sliced (can use a peeler)

3 coarsely sliced leeks

3 tablespoons fine oatmeal

3 tablespoons whole wheat flour

3 eggs

Salt / pepper / nutmeg

Quarter cup coconut or olive oil

Preparation: Lightly fry the leeks until soft. Add the sweet potatoes for a few minutes until slightly soft but not puréed. Cool slightly. Add the remaining ingredients, pour into a pre-greased dish and bake at medium heat 175 degrees for about half an hour until browned on top. Tasty hot or cold.