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episode #370

Banish Cravings and Stay Fuller Longer with These Nutrient-Dense Foods

July 8, 2024 in Podcast


In this episode, I discuss the concept of satiety and the impact of nutrient-dense foods on cravings and fullness.

I explain the difference between high and low satiety foods and provide tips on how to incorporate high satiety foods into your diet. I also discuss the addictive nature of processed foods and share a list of low satiety foods. I address the question of whether nuts and fruits are good for satiety and provide reasons why fruits can be a nutritious and satisfying snack.

Finally, I give tips for adding more satiating foods into your diet, including meal planning and prioritizing protein and fiber-rich foods.

Citation: https://optimisingnutrition.com/

Brian (1s):

Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show. All, right Welcome to the Get Lean Eat Clean podcast. My name is Brian Gryn. I hope you had a great weekend and happy Tuesday if you're listen to us on Tuesday. Hopefully had a chance to listen to my interview with Naturopathic medical, Dr. Garrett Smith.

Brian (44s):

We touched on chronic vitamin A toxicity. We also got into what's wrong with vitamin D supplementation, problems with polyphenols, Dr. Smith's favorite supplements, and much, much more. This was definitely a different point of view than you'll hear from the mainstream, so it's worth a listen. Episode three 70, my interview with Garrett Smith. You ever wonder why some foods leave you craving for more no matter how much you eat? Well, today we're gonna decipher between low and high satiety foods and the science behind that. We're also gonna give tips on how to add high satiety foods into your weekly program. And if you listen to my last micro podcast on what I eat in a day, you'll notice we have a lot of single ingredient foods, which is very important when it comes to satiety.

Brian (1m 27s):

We're also gonna touch on the science behind foods that we often feel addicted to, so we can take control of our diet once and for all. Fail over 40, and you want some weekly guidance to help dial in your stress, sleep, meal, timing, nutrition, and more. Feel free to click the link below and book a free 15 minute call to see if you're fit for my program. I look forward to talking with you. Now before I get into some high and low satiety foods. Let's first define this now. Satiety is the absence of hunger. High satiety foods help keep you full quickly and provide essential nutrients. While low satiety foods require more energy for you to feel satisfied and typically have low nutrient density.

Brian (2m 9s):

Now, understanding the science behind the satiety and the impact of nutrient Dense, Foods on your cravings and fullness can really help you dial in your nutrition. For example, choosing a high protein meal like grilled meat or seafood with vegetables can keep you full or longer compared to a low satiety per calorie food like croissants or cookies. This might seem obvious, but this is really a great way to sort of dial into nutrition. So since the 1970s processed food companies have been engineering their products to hit what's called our bliss point. It's the perfect amount of salt, sugar, and fat to keep you coming back for more. Now since then, big food companies have been engineering their food to hit this bliss points to, to compete and maximize profit.

Brian (2m 52s):

So if you really think about that, these food companies aren't in it to give you the most nutrient dense food out there, it's to make profit. So the list of low satiety foods reveals a close relationship between the satiety score and the comfort foods. We often find most addictive Now I use my friend Marty Kendall as guidance. He has a website called Optimizing Nutrition. I will leave a link in the show notes and essentially I'm gonna list you the most least satiety foods possible out there based on his rankings. Croissant, peanut butter, hot cakes, trail mix, coconut churros, brownie chocolate chip cookie cheesecake, big Mac.

Brian (3m 34s):

So these were very low satiety foods. These are typically high calorie and processed, making them highly addictive and difficult to stop eating. Our cravings for fat, carbs, minerals, vitamins, and amino acids all influence our food intake. Now, high satiety foods achieve greater what's called satiety per calorie, satisfying our cravings more efficiently. Low satiety foods have a very low satiety per calorie, and you have to eat an abundance of it in order to get satisfied. This is why it's, it's, you know, once you start you, you can't stop and you're really not filling up on any nutrients. It's almost just a lot of empty calories.

Brian (4m 15s):

So this bliss point that a lot of food manufacturers really hone in on, try to keep you coming back for more and buy more of their product because it really becomes addictive. Ultra processed foods are engineered to hit our bliss points, maximize profit and palatability. In contrast, nutrient-dense, high satiety foods have a higher concentration of nutrients, which makes them more challenging to overeat. I'm sure if you tried to have a broccoli eating contest with someone or a steak eating contest, it'd be very difficult to eat those for a long period of time. So now you're probably asking, what are some of the top satiating foods based off Marty Kendall's list?

Brian (4m 55s):

Well, asparagus, egg whites, oranges, Greek yogurt, added cheese, shrimp, broccoli, strawberries, sirloin steak, chicken, breasts, salmon and boiled potato. Pretty solid list. I mean, you could take that list right there and that could be 70 to 80% of the foods that you eat. Again, these foods can not only help with weight management, but ensure you also get a excellent nutrient profile. So two foods that I wanna discuss regarding whether you should add or eliminate them from a diet. One is nuts and seeds. Nuts and seeds are often considered healthy products. You may be surprised that they're very low on the satiety rankings. This is anything from hazelnuts, which is the highest, all the way down to Brazil nuts and macadamia nuts, which are very low on the satiety index.

Brian (5m 40s):

The reason this is nuts and seeds have a very high percentage of their energy from fat, making them very energy dense. But this makes it super easy to overeat them and get too much energy from them. You may feel satisfied for a bit 'cause it's that perfect balance of fat and salt that keeps you coming back for more. So even the raw kind, I would be careful with nuts. Make sure that you're not overeating them due to their high fat content, especially ones that are higher in PUFAs and even monounsaturated fat. And then we have the question of fruit. Well, I've been adding in a few cups of fruit in my morning and I find that this, although it's called nature's candy, I think it has a ton of great benefits that if you're looking to add in another satiating and pretty nutritious snack, I think fruit's a good way to go despite their natural sugars.

Brian (6m 33s):

Fruits offer numerous health benefits, making them an excellent choice for a balanced diet. Here are some of the reasons I, I think fruit would be a great add addition to your routine. One, the nutrient density of it. It's packed with vitamins, minerals, antioxidants like oranges and strawberries could potentially boost immune function. Overall health, you have high fiber content, fruits like raspberries and blackberries are high in fiber, which could help a digestion make you full longer. Most fruits are low in calories, providing a sweet, satisfying snack, which curve cravings for unhealthy foods. Hydration along with electrolytes. The high water content in fruits like watermelon and cantaloupe can keep you hydrated and it adds volume to your diet.

Brian (7m 16s):

The natural sugars and fruits are balanced with fiber, moderating blood sugar better than processed snacks. And lastly, antioxidants. Fruits like blueberries are rich in antioxidants, potentially protecting your cells and supporting brain health. So be careful. Nuts and seeds often hailed as this healthy snack are easy to overeat and very energy dense with high fat content. I think you're better off if you're gonna snack. Blueberries, watermelon, things like that are a great way to get in a nice nutritious snack. Here are some tips for adding more satiating foods into the diet. For one, you wanna make sure you plan your meals. Anytime you're in a rush to find something to eat or you're out and about and you haven't planned it, that is when you go, typically go for these highly processed fast food restaurants.

Brian (8m 4s):

So make sure you know you have stuff stocked away in your freezer or fridge and you take it out or get it ready for the day. So planning your meals is key. Prioritizing protein is really important as well central for maintaining muscle mass and promoting fullness. Foods high in fiber, help keep you full longer and aid in digestion, balancing your diet, making sure that you got a mix of mac, carbs, fats, and proteins. Also, a mix of vegetables, fruits, lean meats, and potentially dairy if it does not bother you or if you're not sensitive to it. Also, avoiding foods with a long list of ingredients with most of the energy coming from refined fats, grains and sugars, industrial seed oils as well.

Brian (8m 51s):

This is a combination that is highly palatable and keep you coming back for more. That's all I got for today. Plan out your meals, prioritize protein, include fiber rich foods. Don't eliminate any macronutrients and balance your diet out with vegetables, fruits, lean meats, and potentially dairy if that fits for you. Also, avoid long list ingredient foods that come in boxes and I think you'll be a lot better off. Hope this helps. If you have any questions, feel free to email me, Brian and Brian Gryn dot com. I'll also leave a link if you wanna book a free 15 minute call and you're looking for some guidance, I'm here for you and we can set up a call to make sure if, to see if you're a fit.

Brian (9m 32s):

So thanks so much for listening. Hope you have a great rest of the day and I'll talk to you on Friday with another great interview. Thanks for listening to the GETLEAN e Clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes at Brian Gryn dot com for everything that was mentioned In, this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.

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