Sugar vs protein

Just a short post to pass on some information I just learned recently in case others are not aware of this. Sugar and simple carbs (white flour) are appetite stimulants. Protein is an appetite suppressant. If you are having difficulty staying on track, this bit of info may be of some help. Happy dieting!

Hi Julie, I am finding that i'm eating too much carbs, but what could I substitute for protein for breakfast?I not sure what has protein in,thanks

Isalv

any kind of meat is high in protein, and you can include this with breakfast. also eggs are great.
if you like cereal, Special K Protein Plus has higher protein than most other cereals.

Eggs, millk, protein powder, tempeh, quinoa, tofu, nuts (in moderation, high fat and calories in nuts), beans, and meat. SOme ideas:

Homemade breakfast burrito of eggs, black beans and salsa
High fibre cereal with protein isolate mixed into the milk
Scrambled tofu with tomatoes onions and peppers

I find fiber during breakfast keeps me going pretty well till lunch, so that's always a good idea. Try scrambling eggs and eat it as a burrito on a high-fiber tortilla with veggies or salsa of your choice. So yummy!

Glucose consumption reduces hunger and increases satiety, compared to water (which is expected, as glucose is insulinogenic, and insulin reduces appetite):
Effects of carbohydrate sugars and artificial sweeteners on appetite and the secretion of gastrointestinal satiety peptides


This will likely vary by individual, however - particularly if insulin resistance is involved. But a sweeping generalization like "sugar is an appetite stimulant" is probably painting with too broad a brush. For some people that may be the case, but not all.

Which brings me to my next question, which is, "Why do I always feel hungry 2 hours after eating a salad?" I feel like the veggies just don't stick with me very long, or they condense a lot in my stomach (like cooking spinach, lol).

While I appreciate that Nimm likes to bring in articles to back up his ideas, I might note that sugar is only being compared to water and various sweeteners above - not to fats or proteins. So yes, sugars will (briefly) make you feel full, but are quickly metabolized, and leave you hungry again. Now of course I can't find the graph I was looking for, that showed how simple carbs were metabolized in under an hour, and fats and proteins over the course of several hours, but I know it's out there. http://weightology.net/weightologyweekly/?page_id=285 also provides, several screens down into the study it talks about, a graph showing that high protein, moderate carb diets increase satiety and decrease hunger, and high protein, low carb diets increase satiety and decrease hunger even more dramatically. Immediately below this graph, they link to multiple other studies that back up these results.

I like to add some type of protein to my salads (either grilled chicken or some sort of nuts) - that always tends to keep me feeling fuller for longer..

some people feel hungry two hours after they eat regardless of what they eat lol. erika2633 is right, protein is the key to staying full longer. there is usually a little fat with the protein which also contributes to satiety and satisfaction which i think is very important when you diet.
also, i am insulin resistant and when my blood sugar is hopping around like a jumping bean i am constantly starving! because of this i never eat simple carbohydrates alone any more (ie donuts, cookies, chips). i make sure to have some protein with them. not to imply i'm eating junk food all the time because alas, those days are over. i'm talking about an occasional treat.

My statements are probably too simplistic, but it gets the point across. Bloodaxe explained things more fully--thank you for that. I found the info I was passing along in the book called "Weight loss surgery for dummies". Not necessarily a scientic book, but what it says makes sense based on my past experiences with dieting and my own nursing background. It's working for me so far. I ate too many simple carbs yesterday and have been fighting cravings today. Hopefully tomorrow the cravings will diminish.

As for some of the questions that were asked. Most of you have answered them already. I will say that fruits and vegies are also carbs, but they are healthy carbs and digested more slowly. If you don't include any protein (cheese, meat, eggs, etc.) in your salad then you have the same problem--hunger a few hours later. Protein takes longer to digest, so sticks with you longer. The longer or more complex the food is the longer the body takes to digest it and the more energy it takes to digest it---calorie burning!!!!! YEAH!!! Julie