Protein is the macronutrient you need to turn to when you wish to satisfy your hunger quickly or feel satiety-that is, feeling fuller for longer.
The reasons protein is the key macronutrient in this regard are that the body takes longer to digest protein and that protein keeps blood sugar levels steady. HighGI (glycaemic index) foods such as soft white bread, cakes, pastries, sweets and soft drink cause the blood sugar to spike and this leaves you craving for more of the same when the blood sugar falls. Protein prevents these cravings and it is important to include it in every meal, especially when aiming to reduce weight or maintain target weight.
In addition, certain receptors in the brain, known as tanycytes, react to the amino acids produced by high protein foods by sending out messages that hunger has been satisfied. Tanycytes fulfill this role as they are cells that are part of the hypothalamic network that controls energy and body weight.
Two amino acids, arginine and lysine, are rapid responders of the message of satiety. Therefore we should be mindful to include them as food sources in our daily diet. Arginine competes with lysine for absorption, so consuming these food sources at different times of the day will be more effective.
Arginine is an amino acid that the body produces in sufficient amounts to meet its needs, but in periods of stress, we can become deficient. Good food sources of arginine are turkey, pork loin, chicken, pumpkin seeds, peanuts, spirulina, dairy, chickpeas and lentils.
Lysine is an essential amino acid and is required by the body to build proteins. As our bodies are not able to produce essential amino acids, to maintain optimally sine levels we need to consume food sources. Fortunately there are plenty of such foods in a basic healthy diet. Good food sources of lysine are avocados, dried apricots, tomatoes, pears, macadamia nuts, cashews, tempeh, quinoa, buckwheat, oysters and beans. In addition, some arginine-containing foods such as chicken, pumpkin seeds, dairy, chickpeas and lentils also contain lysine.
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