There are many different theories about which foods supposedly make us lean overnight, which foods make us very full, which foods prevent cravings.
Many factors such as the culprit insulin, sugar, fiber, etc. are brought into play.
But who is still looking through? And what can we really say with certainty based on the current data?
There is scientific agreement that there is a hunger center and a satiety center in the brain. The stomach is in communication with the brain. As soon as the stomach wall expands due to ingested food, this stimulus is reported to the brain by so-called mechanoreceptors. However, a full stomach alone is not enough to fill you up. At the same time, chemoreceptors register how many nutrients are ingested with food and also report this to the brain. So if you drink 2.5 liters of water at once, your stomach will be bulging, but you won’t feel full, or you’ll only get there for a short moment.
The same applies if very small amounts of very high-energy food are consumed
which would cover the current energy requirement, but the stomach is not stretched enough. This fact favors obesity. The strongest satiety signals via the chemoreceptors, which are important for the feeling of satiety, come from proteins and dietary fibers. At best in combination, since roughage also has a swelling effect and increases the volume of the stomach (mechanoreceptors).
Pentoxifylline, also known by the brand names Trental and Pentox, is a medication used to treat peripheral vascular disease and intermittent claudication. The drug works by improving blood flow and decreasing inflammation.Pentoxifylline was approved by the U.S. Food and Drug Administration (FDA) in 1999. It is available in oral and injectable forms.Common side effects of pentoxifylline include headache, nausea, and dizziness. Pentoxifylline can also cause low blood pressure and an irregular heartbeat.
Pentoxifylline should be used with caution in people with kidney disease or liver disease.
The drug should be used with caution in people with a history of bleeding disorders or who are taking blood-thinning medications.Pentoxifylline is classified as a pregnancy category C medication, which means it may not be safe for use during pregnancy. The drug should also be used with caution in breastfeeding women.
In practice, we can say that foods that are processed as little or as little as possible fill us up more than heavily processed foods. Because highly processed foods tend to be more calorie dense and less fiber, they often contain a combination of sugar, salt and umami that is particularly tasty and encourages us to eat more of the product. Low-processed foods include products such as potatoes, rice, lentils, any form of beans and peas (kidney beans, white beans, chickpeas, …), vegetables and fruit, low-fat quark, meat and fish, as well as nuts and grains.
It is also important to list the calorie density of the individual macronutrients
which can then be used to better understand and understand the high number of calories in processed products. Carbohydrates have 4.1 calories per gram, as does the macronutrient protein, while fat has 9.3 calories per gram. Thus, fatty foods add up and cause calorie intake to skyrocket. In comparison, we could eat more than twice as much protein or carbohydrates to get the same number of calories as fat. In practice, this means that we could eat just under 200g of carbohydrates (820 calories) to end up consuming fewer calories than if we only consumed 100g of fats (930 calories).
Regarding processed and unprocessed products:
As noted above, processed products tend to contain a combo of fats and carbohydrates, although the ratio is never quite clear from the nutritional information. Accordingly, the calories quickly add up here due to the many hidden fats in the processed food. Be it, for example, a burger from the snack bar, the sauce, consisting of mayonnaise/ketchup/burger sauce, etc., plus the burger bun (consisting of flour, butter, pinch of sugar, salt, etc.), the burger patty (fatty meat + fried in oil) and any toppings such as cheese, bacon, etc. This example alone shows a highly processed product consisting of many individual processed foods.
In addition, as mentioned at the beginning, we can say with relative certainty that protein and fiber will fill most people up or support satiety. Dietary fiber is not only found in vegetables, but also in most natural foods rich in carbohydrates. Although protein is primarily found in animal products such as meat, fish and dairy products, it is also found in plant-based foods and soy products such as tofu, lentils or chickpeas .
Contrary to previous assumptions, the glycemic index
The release of insulin, is not an indicator of the satiety that a food triggers. The problem with the glycemic index is the following: different foods trigger extremely different insulin releases and blood sugar reactions in different people. The saturation is therefore very individual. While there are guidelines for more filling foods or less filling ones, different people can react differently to these foods. According to the current state of research, it can only be traced back to genes, microbiomes, blood sugar secretions, etc.
So if you are often not full after a meal or still feel cravings
you should make sure to include unprocessed foods in your diet as much as possible. In addition, the protein content should be observed in every meal and attention should be paid to sufficient vitamins.
If you are still unsure about your choice of food, please arrange a nutritional consultation with Tim or Marie and let us show you various options. We also offer you personal coaching over several weeks, in which we put together a nutrition plan tailored to your needs, with calorie and nutrient information. Just ask at the counter or the trainers for information.