Protein-rich yogurt for greater fullness & less hunger: research bytes
- Dairy products eaten as mid-morning snacks reduced appetite and lunch intake compared with water:
Yogurt reduced hunger ratings compared with servings of milk and cheese with the same calorie content and volume (18).
Figure 1: Hunger rating 45 min after dairy snacks, adapted from ref. 18
- A snack of protein-rich yogurt induces greater feelings of fullness compared to snacking on chocolate bar:
Young adults given an isocaloric afternoon snack of either a liquid yogurt or chocolate bar had higher satiety ratings (lower hunger, desire to eat, appetite and more feelings of fullness) for the hour before their evening meal after the liquid yogurt, which naturally contained 7.5g more protein (19).
Figure 2: Sensation of fullness after a drinking yogurt, or chocolate bar assessed 1h before next meal, adapted from ref. 20
- Low fat yogurts are more satiating than fruit-based drinks:
Low fat yogurts, whether drinkable or eaten with a spoon, had a greater satiating effect (lower hunger and higher fullness ratings) than isocaloric fruit-based drinks or dairy fruit drinks (20).
- High protein, less energy-dense snacks like yogurt can improve appetite control
When high protein less energy-dense snacks like yogurt are compared to high fat snacks having the same calorie content, consumption of the yogurt led to greater reduction in afternnoon hunger (p < 0.01). This study suggests that eating less energy dense, high-protein snacks like yogurt in place of isocaloric high fat snacks, can improve the control of appetite and energy intake in healthy women (21).
