Satiety is a fancy word for a pretty simple and important concept.
“Satiety is basically how full a food makes us feel and for how long,” says Dr. Donald Hensrud, director of the Mayo Clinic Healthy Living Program.
And Dr. Hensrud says focusing on satiety can have a big effect on your health and your weight.
Your body processes different foods in different ways. More specifically, your body processes different foods at different speeds.
“Proteins and fats are processed slower than carbs,” Dr. Hensrud explains. “Foods that are processed slower, like proteins and fats, can give us more satiety.”
He says when you fill up on foods that provide greater satiety, you’re less likely to overindulge on less-healthy foods that may cause you to gain weight or provide less nutrition.
“That’s why, when we’re hungry, a little bit of nuts with protein and fat can go a long way,” Dr. Hensrud says.
Other high-protein and high-fat foods that provide satiety include lean meats like chicken, fatty fish like salmon, eggs, yogurt, broccoli, olive oil, avocados and dark chocolate if you need something sweet.
So when you’re planning for snacks and meals, think about satiety and what’s going to make you feel full longer.