If you’re used to simplistically defining your diet in terms of macros (e.g. low/high carbs/fat/protein), satiety per calorie might be counterintuitive. That’s because our cravings for nutrients are complex and non-linear.
- When our bodies need more of a specific nutrient, our cravings for foods containing that nutrient increase.
- Once we have enough of a nutrient, our cravings decrease, and we eat less of those foods.
In this article, we will explore the relationship between macronutrients and our satiety per calorie scoring system, which considers the non-linear craving-satiety response to eleven essential nutrients in our food.
Protein vs Satiety Per Calorie
The protein percentage of our food is the strongest and best-known satiety factor. Big food companies engineer ultra-processed foods to hit our protein bliss point, so we’ll buy and eat more.
We crave the umami taste of protein-rich foods, which provide the amino acids we need with less energy. But when we get enough, our appetite for high-protein foods switches off.
But we also eat a bit less when our food contains minimal protein. Notice towards the left of the chart above how very low protein foods have a slightly higher satiety per calorie score than those that hit our protein bliss point. Very low-protein foods like plain rice, fruit, oil or even sugar are not as tasty, so we hold out for foods that contain the protein we need.
Carbohydrates vs Satiety Per Calorie
The satiety response to carbohydrates can be the most counterintuitive and confusing. The chart below illustrates that you can create a high-satiety per-calorie diet with both low and high-carb foods.
- Low-carb foods contain plenty of protein and keep us out of the carb+fat danger zone.
- However, very low-fat, high-carb foods like fruit and vegetables are also hard to overeat due to their low energy density and high fibre and water content.
In days past, we would have had more carbs available in summer and more fat in winter. But today, our food system is set to the magical fat+carb combo that would have only occurred in autumn and, to a lesser extent, in spring, when the seasons and energy sources change.
If you prefer a low-carb diet, our satiety per calorie algorithm can help you fine-tune that to be more satisfied with your food choices and reduce hunger. A lower-carb approach is fantastic for people who are managing diabetes and helps stabilise their blood glucose. A lower-carb diet also tends to be more nutritious, with more bioavailable protein.
But if you prefer a higher-carb, lower-fat diet or only have those foods available where you live, the satiety per calorie framework will work for you as well.
This can be a confusing concept for people who subscribe to the carbohydrate-insulin model of obesity, who believe that carbohydrates are the primary culprit for elevated glucose and insulin levels, leading to fat gain. But the reality is that higher-satiety foods, whether low carb or low fat, lead to eating less, fat loss, and thus lower average insulin and glucose levels across the whole day.
Fat vs Satiety Per Calorie
Increasing the protein percentage in your diet typically reduces fat and carbs. However, for those managing diabetes, lowering carbs and relying more on fat for fuel can stabilise glucose levels.
While high-fat foods can be satiating, they may not be effective in terms of satiety per calorie. So, for those aiming for fat loss, reducing dietary fat a little can be beneficial.
Straightening out the Kinks in the Satiety Equation
The satiety per calorie algorithm helps straighten out the kinks in simplistic linear thinking.
As shown in the chart below, we see a near-linear relationship between our satiety per calorie score and measured energy intake across the 655,283 days of data we used to calibrate the system.
Satiety per calorie offers an agnostic approach that doesn’t require adherence to any particular named diet. Regardless of where you live, what foods you enjoy, or the season, satiety per calorie enables you to make better choices to nourish your body with essential nutrients. This helps crush cravings and improve body composition with less hunger.
Summary: Satiety Per Calorie and Macros
In conclusion, understanding the relationship between macronutrients and satiety per calorie can significantly enhance your approach to nutrition. By moving beyond the simplistic macro-based dieting mindset, you can harness the power of the satiety per calorie framework to make informed food choices.
Whether you prefer a low-carb, high-carb, or balanced diet, the satiety per calorie framework provides a flexible, agnostic approach to achieving your health goals. By focusing on nutrient-dense foods that satisfy your cravings without more energy than you need, you can improve your body composition, manage hunger, and support overall well-being.
Take Control of Your Satiety Today!
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- Join our Optimising Nutrition Community: Connect with like-minded individuals and share your journey.
- Check the most satiating foods from different food groups here.
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- Explore the Macros Masterclass: Gain deeper insights into the role of macronutrients in your diet.
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