Whole Grains, Fiber, Protein and Almonds Help Manage Hunger Pains

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In the April 2011 issue of Food Technology magazine, published by the Institute of Food Technologists (IFT), author Linda Milo Ohr examines some of the options available for increasing satiety. These ingredients are reported to increase the feeling of fullness, leading to reduced food intake and curbing overeating.

“Although it may affect people at different times throughout the day, reducing or satisfying those hunger pains is a common concern for those either trying to lose weight or maintain a certain weight,” Ohr writes. “Satiety, or the feeling of being full, is a hot topic addressed by the food industry in recent years.”

Satiety-increasing foods include:

Whole grains, such as oats, barley, rye and corn. According to research cited in the article, the high-volume, low-energy density and the relatively lower palatability of whole-grain foods may promote satiation. For example, researchers found that eating rye at breakfast, whether through pure rye bran or sifted rye flour, suppressed appetite for the next few hours better than wheat.

Fiber, such as resistant starch and oligosaccharides. Resistant starch escapes digestion in the small intestine of healthy individuals and delivers the benefits of both soluble and insoluble fiber. The article cites research that found the quantity of resistant starch in foods correlates with blood glucose response and reduced food intake after two hours. Oligosaccharides are complex carbohydrates that are found in beans and legumes, and they help maintain stable blood glucose levels when eaten as part of a meal. Like resistant starch, they are not digested by the small intestine and end up being metabolized and expelled from the large intestine.

Protein. The author cites a study by Solae of St. Louis that found consumers understand the important role protein plays in helping to manage hunger, and they are interested in protein-enhanced versions of everyday foods such as soup, yogurt and breakfast cereal. Protein choices for satiety include soy, which animal studies have shown stimulates the release of cholecystokinin (CCK), a hormone that plays a role in appetite suppression; whey, which stimulates several gastrointestinal hormones that are thought to regulate appetite control in the brain; egg, which provides protein in the form of readily available, essential amino acids; and potato protein extract, which has shown promise for optimal satiety by enabling the release of CCK.

Almonds. An ounce of almonds contains 6 grams of protein and are often suggested as snacks by popular weight loss programs because of their role in satiety. A 2009 study found that chewing almonds slowly can affect satiety, as well as affect nutrient absorption.