“Yogurt can enhance satiety and help to manage energy intake” is one of the 10 evidence-based conclusions made by the YINI board about the health effects of yogurt. Learn more below…
How might yogurt exert its satiating effect?
Several factors may account for the satiating properties of yogurt, including nutrient content and effects on appetite-regulating hormones.
- The high protein content of yogurt could partly account for the higher satiety effect of yogurt seen in these findings
- Protein ‘preloading’ – in which small amounts of protein are eaten at a set time before a meal – enhances satiety and reduces appetite
- Other factors that may influence the satiating effects of yogurt include its energy density, the way it is consumed (with a spoon or drunk), and its rate of passage through the digestive tract. The potential effects of fermentation may also play a role.
- Yogurt may influence appetite-regulating hormones in the gut and brain. These may slow stomach emptying and communicate directly with the brain’s appetite-regulation centre.
“Yogurt promotes satiety probably because of the satiating properties of dairy proteins. Its high calcium content might also facilitate appetite control in low-calcium consumers.” – Dr Angelo Tremblay
References:
Dougkas A, Minihane AM, Givens, DI, et al. Differential effects of dairy snacks on appetite, but not overall energy intake. Br J Nutr 2012;108:2274–85.
Tsuchiya A, Almiron-Roig E, Lluch A, et al. Higher satiety ratings following yogurt consumption relative to fruit drink or dairy fruit drink. J Am Diet Assoc 2006;106:550–7.
Chapelot D, Payen F. Comparison of the effects of a liquid yogurt and chocolate bars on satiety: a multidimensional approach. Br J Nutr 2010;103:760–7.
Ortinau LC, Hoertel HA, Douglas SM, et al. Effects of high-protein vs. high-fat snacks on appetite control, satiety, and eating initiation in healthy women. Nutr J 2014 ;13:97.
YINI Digest, 2015. Role of protein and protein-rich yogurt in appetite control.
