September 12, 2014 - Blog
Nutritionists generally agree that “dieting" is a temporary mindset and, for lasting change, a lifestyle that promotes weight management is the healthiest and most sensible option. Different types of protein impact satiety and weight management in unique ways, and research has identified the benefits of each.
When it comes to weight management, protein’s role is multifaceted. Protein contributes to long-term satiety and offers the greatest thermic effect of feeding—more calories are burned during protein digestion compared to fats or carbohydrates. A higher-protein diet can also spare the loss of metabolically active lean muscle mass during weight loss.
The quality of a protein ingredient is based on its amino acid content and the protein’s digestibility, often measured using the protein digestibility-corrected amino acid score (PDCAAS). However, other foods consumed with the protein can impact the bioavailability of the protein’s amino acids, and also need to be considered. For example, foods contain anti-nutritional factors, such as trypsin inhibitors and haemagglutinins in legumes, that can result in digestive losses and structural changes of amino acids that limit bioavailability.
In addition, amino acids that continue digestion in the colon are likely not used for body protein synthesis.
In terms of satiety, there are several factors that can impact a protein’s effect on satiety, including type of protein (including bioactive peptides), amount of protein consumed, timing or protein intake of other macronutrients, which is common in a mixed diet, and time until the next meal.
As a whole, dairy proteins seem to exert beneficial effects on satiety. However, while research has indicated whey protein has the greatest effect on satiety, the literature on the topic is inconsistent. One study compared the effects of casein, soy and whey, with or without glycomacropeptide (GMP), on satiety. At 10 percent of energy from protein, whey with or without GMP was more satiating than casein or soy. But at 25 percent energy intake from protein, satiety was not different between the three, indicating protein’s effect on satiety may be a combination of type and amount of protein consumed.
Pea protein also proved beneficial for satiety. In one study, 15 grams of pea protein hydroslate had a greater effect on satiety than 15 grams of whey protein, 15 grams of milk protein, or a combination of 7.5 grams of whey and 7.5 grams of pea protein hydroslate.
There are many other factors that can impact protein’s effect on satiety, including the amount consumed and when the protein is consumed. For a closer look, download the free Digital Issue, Protein and Weight Management.
Nutritionists generally agree that “dieting" is a temporary mindset and, for lasting change, a lifestyle that promotes weight management is the healthiest and most sensible option. Different types of protein impact satiety and weight management in unique ways, and research has identified the benefits of each.
When it comes to weight management, protein’s role is multifaceted. Protein contributes to long-term satiety and offers the greatest thermic effect of feeding—more calories are burned during protein digestion compared to fats or carbohydrates. A higher-protein diet can also spare the loss of metabolically active lean muscle mass during weight loss.
The quality of a protein ingredient is based on its amino acid content and the protein’s digestibility, often measured using the protein digestibility-corrected amino acid score (PDCAAS). However, other foods consumed with the protein can impact the bioavailability of the protein’s amino acids, and also need to be considered. For example, foods contain anti-nutritional factors, such as trypsin inhibitors and haemagglutinins in legumes, that can result in digestive losses and structural changes of amino acids that limit bioavailability.
In addition, amino acids that continue digestion in the colon are likely not used for body protein synthesis.
In terms of satiety, there are several factors that can impact a protein’s effect on satiety, including type of protein (including bioactive peptides), amount of protein consumed, timing or protein intake of other macronutrients, which is common in a mixed diet, and time until the next meal.
As a whole, dairy proteins seem to exert beneficial effects on satiety. However, while research has indicated whey protein has the greatest effect on satiety, the literature on the topic is inconsistent. One study compared the effects of casein, soy and whey, with or without glycomacropeptide (GMP), on satiety. At 10 percent of energy from protein, whey with or without GMP was more satiating than casein or soy. But at 25 percent energy intake from protein, satiety was not different between the three, indicating protein’s effect on satiety may be a combination of type and amount of protein consumed.
Pea protein also proved beneficial for satiety. In one study, 15 grams of pea protein hydroslate had a greater effect on satiety than 15 grams of whey protein, 15 grams of milk protein, or a combination of 7.5 grams of whey and 7.5 grams of pea protein hydroslate.
There are many other factors that can impact protein’s effect on satiety, including the amount consumed and when the protein is consumed. For a closer look, download the free Digital Issue, Protein and Weight Management.
