Foods to help you feel fuller for longer

Breakthrough Reveals Foods That Can Help You Feel Fuller For Longer

By Rebecca Hindley, wlr

An exciting new study provides insight into an easy and practical way to help your weight loss.

It proves a link between amino acids in food, brain cells and controlling appetite.

Interesting. Let's look a little deeper . . .

The study by the University of Warwick has identified newly discovered cells ‘tanycyte cells’. They are located in the part of the brain that controls energy levels. They detect and react to particular amino acids in some foods.

A cellular reaction in the brain is triggered when these foods are eaten and the amino acids enter our system. Signals are sent to the brain that activate an appetite suppressing response, resulting in you feeling fuller quicker.

These cells react mostly to foods which are high in amino acids such as Arginine and Lysine.

What are amino acids and what does this mean?

Amino acids are organic compounds that combine to form proteins.

There are three groups of them:

  • Essential Amino Acids - Cannot be produced in the body, they must come from food.
  • Nonessential Amino Acids - Our bodies produce this amino acid, even if we do not get it from the food we eat.
  • Conditional Amino Acids - are not usually essential, except in times of illness.

Lysine and arginine are the amino acids which tanycytes react most to.

They are a source of energy to the body – we get them from the digestion of the food we eat. They produce proteins which enable the body to break down food, repair and assist with general functioning.

We love science!

Want to know what foods to eat?

Foods high in these amino acids can help to make you feel fuller quicker, a discovery that I’m sure will please you!

The foods activate tanycytes which then trigger a reaction in the brain. This makes us feel fuller quicker, resulting in us not needing to eat as much.

There are plenty of really tasty, everyday foods which are rich in these amino acids.

High Lysine foods include:

  • Lean Beef
  • Turkey
  • Chicken
  • Pork
  • Cheese
  • Eggs
  • Soy
  • Fish
  • Prawns
  • Shellfish
  • Nuts
  • Seeds
  • Beans
  • Lentils

High Arginine foods include:

  • Turkey
  • Pork
  • Chicken
  • Shellfish
  • Prawns
  • Nuts
  • Lentils
  • Pumpkin Seeds
  • Cheese
  • Spinach

You can get these amino acids in your diet by including the above in your meal planning and, bonus, these foods are healthy!

Including these foods in your diet will help you feel fuller for longer and reduce the chance of overeating.

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Reference

Amino acid sensing in hypothalamic tanycytes via umami taste receptors Lazutkaite, Greta et al.

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