Comment by paulpauper
1 year ago
A diet that contains a high nutritional content will prevent you from over-eating due to satiety signals (unless you have a hormone issue) rather than eating to the point of feeling "stuffed" - if someone is eating to the point of feeling "stuffed" then it would suggest that they are not eating food with a high nutritional content, or that they have some disorder that is interfering with their normal eating process.
if this were true it would be possible to create a diet full of foods with such satiety signals and the obesity crisis could be fixed. way easier said than done. 7-grain bread is very nutritious yet a loaf is easily 1000+ calories. Easy to overeat on it given it's just mostly air.
Carbohydrates, including starch, are not effective in creating long-tern satiety.
The satiety after a few hours since a meal is mainly determined by the amount of proteins and of fat contained in it, not by the amount of calories.
For instance, after a meal including 50 g of proteins and 50 g of fat, most people would not be hungry for at least a half of day, or even for an entire day.
If you remove from your 1000 kcal loaf of bread 500 kcal of starch, which can be done by washing the dough before baking the bread, and you eat the result (i.e. a bread greatly enriched in proteins) together with 50 mL (46 g) of olive oil, you will eat less calories, but you will be satiated for many more hours.
7-grain / multigrain bread is still a highly refined thus a highly palatable product despite the healthwashing of the name compared to whole grains.
A better example would be something like sprouted whole grain bread, like Ezequiel brand, which is hard to eat plain. If everyone replaced their wonderbread with whole grains I would absolutely expect better body weight outcomes.
I mean from a survival perspective bread is incredible: the amount of calories it fits in versus how easy it is to eat, the increase in durability. It's not surprising it became a staple as soon as agrarian civilization happened...it's just we're also not subsistence farmhands anymore working in fields all day.