#458: How Foods Impact Satiety, Hunger & Appetite

In Podcasts by Danny Lennon1 Comment

Table of Contents

  1. Introduction
  2. People in this Episode
  3. Overview
  4. Detailed Study Notes (Premium Subscribers Only)
  5. Transcript (Premium Subscribers Only)


Given the negative consequences of consistent overconsumption of food (leading to a caloric surplus), having a dietary intake that is of appropriate calorie intake is an important aspect of long-term health. Therefore, thinking about which foods and diets can help promote appropriate satiety to keep calorie intake in check is a key focus for many researchers and practitioners.

There is a complex system of human appetite control. This appetite system influences food consumption and associated motivational drives such as hunger, as well as interacting with and being influenced by energy expenditure. Satiety is an important psycho-biological process involved in the expression of human appetite, inhibiting hunger and intake following food or beverage consumption.

In this episode, the Sigma team discusses the human appetite system, how different nutrients and foods impact satiety, and the implications of this research.

People in this Episode


  • The complexity of the human appetite system
  • Definitions: Satiety, Satiation, Appetite
  • How do we measure satiety?
  • Inter-individual variation: High and low satiety phenotypes
  • The Satiety Cascade
  • Impact of nutrients: Protein, fiber, fat, and more
  • Energy density
  • The Satiety Index
  • Ultra-processed foods
  • Solid vs. liquid meals
  • Impact of Timing

Detailed Study Notes

You are currently not signed-in as a Premium subscriber. To view our Premium content, please either log-in to your account or subscribe to Premium:

Current subscribers:

New subscribers: Click here to subscribe


You are currently not signed-in as a Premium subscriber.


  1. Great episode! Can you please include chapter marks and timestamps in your podcast episodes? For an example of how this looks, check out the Accidental Tech Podcast and play it in a podcast player that supports chapters like Overcast. It’s so nice, you can easily jump around the episode, skip to the next chapter or just see an outline.

    You can use a podcast editor like this one to do so https://overcast.fm/forecast

Leave a Comment