Satiety & Processed Foods: Do They Really Cause Increased Hunger?

Obesity is a serious condition that has the potential to shorten a person's lifespan as well as make them feel miserable on a regular basis. Obesity not only causes physical restrictions and feelings of discomfort, but it can cause various co-morbidities like diabetes, high blood pressure, joint pain, and much more. Although there is no cure for obesity, if a person adapts to a healthy eating and exercise plan, attaining a healthy weight and reversing certain obesity-related ailments is possible in most situations. One way to increase satiety, which is the feeling of fullness, in order to encourage weight loss is by avoiding heavily processed foods, as these types of foods have been shown to increase appetite.

One food that a person attempting to lose weight will definitely want to avoid is high fructose corn syrup (HFCS). Despite the TV commercials that claim our bodies can't tell the difference between high HFCS and regular sugar, according to experts at the Cleveland Clinic, our bodies most certainly can tell the difference. A research study performed on rats by scientists at Princeton University confirmed that weight gain was substantially more in the rats that consumed HFCS as opposed to sucrose, or table sugar. This was discovered to be due to the fact that the HFCS caused subjects' satiety levels to be lower, resulting in the consumption of more calories. Not only does HFCS cause increased hunger, but studies prove that this sweetener that is commonly found in soft drinks, salad dressing and various processed foods causes an increase in triglycerides as well as abdominal fat.

Aside from foods containing high fructose corn syrup, it has been discovered that other foods without the addition of this sweetener also decrease satiety, making people more apt to feel hungrier, therefore eating more and subsequently gaining weight. Anything with a high fat content is likely to cause a person to ignore feelings of fullness, continuing to eat large amounts of food. Foods like potato chips, crackers, and more are examples of some of these foods.

For those who wish to lose weight and maintain it, it's best to consume a diet with as few processes foods as possible, plenty of healthy, low-fat protein such a chicken breast with the skin removed, fruits, vegetables and whole grains. Eating these types of foods will not only increase satiety, but you will be a great deal healthier than if you choose to eat a large amount of unhealthy processed foods. Studies prove that lean protein is the key to satiety, so if you're going to eat a salad and a baked potato, make sure to add some chicken, turkey or another protein to your salad in order to increase levels of satiety.

References

Dr. Oz & Satiety - http://ask.doctoroz.com/question/corn-syrup-satiety

Princeton University HFCS Study - http://www.princeton.edu/main/news/archive/S26/91/22K07/

South Beach Diet & Satiety - http://www.southbeachdiet.com/sbd/publicsite/diet-tips/Simply-Satisfied.aspx

Training Peaks - Healthy Satiety - http://home.trainingpeaks.com/articles/nutrition/healthy-satiety.aspx