Which is more filling, protein or fibre?
Protein is famous for filling us up and helping us stay full between meals. But fibre does this too – and most of us are not getting enough.
Both protein and fibre play a role in making us feel full and satisfied after eating. While protein has long been considered the primary nutrient for promoting satiety, emerging research suggests that fibre may be equally effective in keeping us feeling full for longer periods between meals.
The recommended daily intake of protein for Australian adults aged 19-70 years is 46 grams for women and 64 grams for men. On average, however, most women consume 78.7 grams of protein per day, while men consume 103.4 grams. This means that most adults are actually exceeding the recommended protein intake.
Dietary fibre, on the other hand, is a type of carbohydrate that resists digestion and absorption in the body. It offers numerous health benefits, including reducing the risk of heart disease and supporting healthy gut bacteria. Fibre can help keep us feeling full by slowing down the passage of food through the stomach and intestine, as well as by influencing the production of appetite-regulating hormones.
In Australia, it is recommended that adult women consume 25 grams of fibre per day and adult men consume 30 grams. On average, however, women consume 19.2 grams of fibre per day and men consume 22.3 grams. This indicates that most Australians are falling short of the recommended fibre intake, despite the numerous health benefits associated with dietary fibre.
In summary, both protein and fibre are important nutrients that contribute to feelings of fullness and satisfaction after meals. While protein intake is generally higher than recommended in Australia, many adults are not consuming enough dietary fibre. Incorporating a variety of fibre-rich foods, such as fruits, vegetables, whole grains, legumes, and nuts, can help improve fibre intake and support overall health.
Written by urgent.news from The Conversation AU's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
