In general, protein is more satiating than either carbohydrates or fats, (particularly in the long term).
It turns out that certain proteins are more satiating than other proteins.
Study participants that consumed either alpha-lactalbumin or gelatin at breakfast
- consumed 20% fewer calories at lunch
compared to those consuming casein, soy, or whey at breakfast.
- Appetite ratings 3 hours after breakfast showed a 40% greater satiation for the groups that consumed either alpha-lactalbumin or gelatin at breakfast!!
Gelatin is derived from collagen… the most common protein in the human body.
The best sources of gelatin are broths from cooking animal bones and skin (e.g. homemade chicken soup).
Sugar free Jelly products are also a decent source.
Alpha-lactalbumin is found in milk and whey proteins.
If you don’t fancy jelly on it’s own – a good low-calorie dessert or sweet snack option would be reduced-sugar jelly with a small portion of low-fat ice-cream and if you must – a squeeze of chocolate sauce shouldn’t do too much damage!
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