Why Animal Protein Keeps You Fuller Longer

I was recently presented with this very good question from one of my readers:

“Do different types of protein have more oomph? I noticed that when I am really craving protein, animal protein seems more satisfying than even eggs.”

Thanks for your question, MJ. As a matter of fact, some proteins do have more oomph. But why?

Higher Protein Content: Many sources of animal protein, such as meat and fish, have a higher protein content per serving compared to eggs. This higher protein intake can increase feelings of fullness and satiety.

Complete Proteins: Both animal protein and eggs are complete proteins, meaning they contain all essential amino acids. However, the higher overall protein content in meats can contribute more significantly to satiety. 

Micronutrients: Animal proteins like beef, chicken, and fish often contain a broader range of nutrients, including iron, zinc, and B vitamins, which can contribute to overall satisfaction and energy levels.

Fat Content: Many animal proteins contain higher levels of fat, which can slow digestion and prolong feelings of fullness. For instance, fatty fish like salmon or beef with some marbling provide fats that contribute to satiety.

Slower Digestion: Proteins, particularly those from meat, take longer to digest compared to other food types. The prolonged digestive process can result in a longer-lasting feeling of fullness.

Thermic Effect: The thermic effect of food (TEF) is the energy expended to digest, absorb, and metabolize nutrients. Protein has a higher TEF than carbohydrates and fats, meaning more calories are burned during its digestion, which can enhance satiety.

Satiety Hormones: The consumption of animal protein can trigger the release of hormones such as peptide YY (PYY) and glucagon-like peptide-1 (GLP-1), which are associated with feelings of fullness and reduced appetite.

Chewing and Digestion: The act of chewing and the texture of animal proteins can contribute to the perception of fullness. Chewing more thoroughly can lead to increased production of saliva and digestive enzymes, enhancing the feeling of satiety.

Variety and Satisfaction: The diverse textures and flavors of different animal proteins can lead to a more satisfying eating experience, reducing the likelihood of feeling hungry soon after a meal.

There you have it. So, if you’ve ever wondered why you feel hungrier soon after eating one type of protein (including plant protein) over another, wonder no more.

By the way, feel free to send Health Coach Carol your questions and I’ll try to give you answers, perhaps in an upcoming blog post. I love hearing from you! Also, if you could use a bit of coaching to get back on track, let’s talk.

It’s Tomato Time!

If you love tomato sandwiches like I do, now is the time. Check out my most recent lunch, eaten with knife and fork. Yes, I broke many nutrition rules and frankly, it was worth it! 

Ingredients: ripe tomato, white (GF) bread, mayo, salt

Result: pure deliciousness

After eating this sandwich, because of the info I just wrote about, I did have a bit of turkey.  I didn’t want to feel hungry in 30 minutes. Or less.

Sending love,
Health Coach Carol

“The humble tomato sandwich touches a universal, primal heartstring that speaks to nostalgia, tradition and even the future.”—Sarah Spigelman Richter