There are a number of mechanisms by which low-carb diets enhance satiety:
1. Stabilization of blood glucose and insulin levels as a result of reduced carbohydrate intake. This prevents swings in blood sugar and insulin levels that can interfere with the body’s satiety feedback system and trigger hunger[Mayer][Chaput]. This is the most common mechanism, as reduced carbohydrate intakes are obviously an integral feature of low-carbohydrate diets.
2. Increased fat intake. Low-carbohydrate diets frequently, but not always, involve an increase in fat intake. If the low-carb dieter has previously followed a low-fat diet then a switch to low-carb eating may well produce an increase in fat intake. Dietary fat triggers the release of the satiating hormone cholecystokinin (CCK) that acts to prolong feelings of fullness by slowing gastric emptying time.
By the way, you don’t need to be a lard-slurping keto fanatic to enjoy the benefits of fat-induced CCK release. University of California, Davis researchers compared meals containing 20% energy from fat, 17% protein, 63% carbohydrate, with meals containing 38% fat, 17% protein, and 45% carbohydrate[Schneeman]. These meals were further divided into meals containing dairy and non-dairy fat. The results showed greater CCK response to the higher fat meals. Interestingly, meals with dairy fat also produced greater CCK responses than those with non-dairy fats. This and other studies also found that women have a greater response CCK response to fat ingestion than men, and that the satiating effects of CCK are enhanced by stomach distension[Burton-Freeman][ Melton][Kissileff].
It should be pointed out that while CCK release is usually associated with increased fat intake, at least one study has found an increase in CCK levels on a low-carbohydrate (South Beach) diet during which fat intake actually declined (no overall change was recorded in protein intake, the greatest change was in carbohydrate intake). This study, however, was a free-living endeavour that relied upon self-reported intakes, so the true accuracy and significance of these findings is unknown[Hayes].
A far more controlled study indicated that protein may also have an effect on CCK. This study involved the consumption of both high-protein/low-carb and low-protein/high-carb breakfasts. Despite similar fat intakes, the high protein meal produced a significantly greater increase in CCK levels. The high protein breakfast also reduced appetite and caloric intake during the following lunch meal by 105 calories, but the difference was not statistically significant[Blom].
3. Increased protein intake. Low-carbohydrate diets sometimes, but not always, involve an increase in protein intake. If the low-carb dieter was previously following a low-protein diet (as recommended by some low-fat and vegetarian promoters) then a switch to a low-carb diet may involve an increase in high-protein animal products such as meat, dairy and eggs. The satiating effects of protein have been repeatedly demonstrated in clinical studies[Astrup][Halton].
1. Stabilization of blood glucose and insulin levels as a result of reduced carbohydrate intake. This prevents swings in blood sugar and insulin levels that can interfere with the body’s satiety feedback system and trigger hunger[Mayer][Chaput]. This is the most common mechanism, as reduced carbohydrate intakes are obviously an integral feature of low-carbohydrate diets.
2. Increased fat intake. Low-carbohydrate diets frequently, but not always, involve an increase in fat intake. If the low-carb dieter has previously followed a low-fat diet then a switch to low-carb eating may well produce an increase in fat intake. Dietary fat triggers the release of the satiating hormone cholecystokinin (CCK) that acts to prolong feelings of fullness by slowing gastric emptying time.
By the way, you don’t need to be a lard-slurping keto fanatic to enjoy the benefits of fat-induced CCK release. University of California, Davis researchers compared meals containing 20% energy from fat, 17% protein, 63% carbohydrate, with meals containing 38% fat, 17% protein, and 45% carbohydrate[Schneeman]. These meals were further divided into meals containing dairy and non-dairy fat. The results showed greater CCK response to the higher fat meals. Interestingly, meals with dairy fat also produced greater CCK responses than those with non-dairy fats. This and other studies also found that women have a greater response CCK response to fat ingestion than men, and that the satiating effects of CCK are enhanced by stomach distension[Burton-Freeman][ Melton][Kissileff].
It should be pointed out that while CCK release is usually associated with increased fat intake, at least one study has found an increase in CCK levels on a low-carbohydrate (South Beach) diet during which fat intake actually declined (no overall change was recorded in protein intake, the greatest change was in carbohydrate intake). This study, however, was a free-living endeavour that relied upon self-reported intakes, so the true accuracy and significance of these findings is unknown[Hayes].
A far more controlled study indicated that protein may also have an effect on CCK. This study involved the consumption of both high-protein/low-carb and low-protein/high-carb breakfasts. Despite similar fat intakes, the high protein meal produced a significantly greater increase in CCK levels. The high protein breakfast also reduced appetite and caloric intake during the following lunch meal by 105 calories, but the difference was not statistically significant[Blom].
3. Increased protein intake. Low-carbohydrate diets sometimes, but not always, involve an increase in protein intake. If the low-carb dieter was previously following a low-protein diet (as recommended by some low-fat and vegetarian promoters) then a switch to a low-carb diet may involve an increase in high-protein animal products such as meat, dairy and eggs. The satiating effects of protein have been repeatedly demonstrated in clinical studies[Astrup][Halton].
posted by vanwash at 8:19 PM
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