This week I discuss the importance of satiety when it comes to constructing your daily meals!

As I mentioned in the last micro podcast, eating slowly is one piece to creating satiety while another piece is eating nutrient dense foods. Food quality matters and I referenced both the Food Satiety Index performed by The University of Sydney in Australia and Marty Kendall with Optimising Nutrition. The main takeaways from them are:

- Processed carb-and-fat combo foods like croissants, cakes, and doughnuts scored poorly. High-protein foods like meat and fish scored well 

- GLP-1, our primary satiety hormone, tends to be influenced by nutritious food  

- Protein %, potassium, fiber, calcium, and sodium have the greatest influence on satiety

So to conclude, if your goal is to lose weight and improve your metabolic health over the long term without unbearable hunger, you need to increase the satiety value of the food you eat per calorie.

Have a great week!

Episode Links:

https://optimisingnutrition.com/

https://www.researchgate.net/publication/15701207_A_Satiety_Index_of_common_foods

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