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Nutrition

How can I control my appetite?

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How can I control my appetite?

Hello Vibers! Today we’re back with a new blog to help you understand the relationship between appetite and blood sugar levels. As you know, appetite is the feeling we get when we experience physical hunger, which drives us to eat. It is a natural physiological response that can also be triggered by visual or olfactory stimuli, and it is controlled by two hormones: leptin and ghrelin. Appetite-induced hunger prompts us to eat in order to provide our bodies with the energy needed for proper functioning. Blood sugar levels are closely related to appetite, as good regulation of blood sugar positively influences the regulation of appetite hormones. By maintaining stable blood sugar levels, we can control our appetite and help reduce the hunger we feel between meals. If you want to learn more, keep reading:

Glycemic impact and appetite

Since 1953, with Mayer’s “glucostatic hypothesis” (1), it has been known that blood glucose levels influence appetite. When glucose levels are low and insufficient glucose reaches the brain, neural circuits related to feeding (a group of neurons responsible for feeding-related neural responses) are activated, driving food intake, along with a wide range of neuroendocrine and autonomic responses (2).

A recent study has demonstrated that low postprandial glucose levels (glucose levels after meals) are associated with the manifestation of appetite and consequently with food intake. To investigate this, postprandial glucose levels and their relationship with appetite were analyzed using continuous glucose monitoring (CGM) as a system to measure blood glucose. Over 8,000 scheduled meals and more than 70,000 unsupervised meals chosen by participants were studied. It was observed that the same meal could have a different glycemic impact depending on the situation. Additionally, meals with higher glycemic impact generated more hunger and greater intake 2-3 hours later. Within the controlled meals, it was noted that meals causing higher glucose spikes also led to greater drops in glucose levels. However, these drops were found to be influenced not only by the foods but also by individual factors, including physical activity, sleep, and meal timing. A strong correlation was also observed between high-glycemic-load foods (such as sugary drinks and foods) and weight gain, due to the rapid fluctuations in blood glucose levels that induce early hunger.

Thus, the study highlights the importance of glucose dynamics in regulating appetite/hunger. This association suggests that information about glucose levels could be useful for predicting and controlling appetite, especially if this information is obtained in real-time (3).

How glucose influences satiety

Glucose, among its many functions, serves as a short-term satiety signal. Its plasma levels rise after each meal and return to preprandial levels within 1-2 hours (4). The increase in plasma glucose levels, along with several intestinal molecules, contributes to satiety mechanisms by inhibiting gastric emptying (5).

The peak in plasma glucose induced by a meal is an independent result of absorption; that is, it is a neural response to nutrient ingestion that involves the activation of hepatic glucose production. These physiological mechanisms are important due to the anticipation that carbohydrates have for absorption and their subsequent storage as glycogen in the liver (6). The duration of satiety from a carbohydrate-rich meal is shorter compared to that induced by other macronutrients. This suggests that postprandial glucose levels change more significantly, and thus the rate of glucose absorption is higher, potentially influencing hunger regulation (7).

Hunger typically appears between 5 and 6 hours after a meal, corresponding to the transit time in the small intestine. Early studies by Anton Julius Carlson suggested that a drop in glucose levels below post-absorptive levels could generate hunger, for example, by inducing hunger contractions in the stomach. In a comprehensive review on this topic, Campfield and Smith also concluded that a transient drop in blood glucose levels could signal the initiation of eating (2).

How to improve appetite sensations

As we’ve discussed earlier, regulating and controlling blood glucose levels will help manage hunger, satiety, and appetite sensations. To support this, we recommend making these changes to your diet:

  • Include Protein in Every Meal: Adding protein helps to increase feelings of fullness and manage hunger.
  • Incorporate Vegetables into Your Main Dishes: Vegetables provide fiber, water, and essential nutrients, all of which contribute to a greater sense of satiety.
  • Prioritize Complex Carbohydrates: Choose carbohydrates that are high in fiber and contain resistant starch, such as whole grains, legumes, and starchy vegetables.
  • Add Quality Fats to Your Meals: Include sources of healthy fats like olive oil, avocado, nuts, and seeds.
  • Engage in Regular Physical Activity: Exercise helps to regulate hunger and satiety sensations, contributing to overall appetite control.

Conclusions

In conclusion, appetite is the sensation we experience when we are hungry and drives us to eat. Proper maintenance of blood glucose levels can help us better regulate appetite hormones, thereby reducing the hunger we feel between meals. Individual characteristics influence the variability of blood glucose levels, but most notably, our food intake plays a significant role. As we’ve explained, meals with a higher glycemic impact can increase hunger and lead to higher energy intake. For example, foods rich in free sugars tend to cause greater variability in glucose levels.

Managing and stabilizing blood glucose levels will help control appetite and satiety sensations. Therefore, having information about blood glucose levels, especially in real-time, can be a valuable tool for managing snacking between meals.

References

  • [1] MAYER J. Glucostatic mechanism of regulation of food intake. N Engl J Med. 1953;249(1):13-6
  • [2] Campfield LA, Smith FJ. Blood glucose dynamics and control of meal initiation: a pattern detection and recognition theory. Physiol Rev. 2003;83(1):25-58.
  • [3] Wyatt P, Berry SE, Finlayson G, O’Driscoll R, Hadjigeorgiou G, Drew DA, Khatib HA, Nguyen LH, Linenberg I, Chan AT, Spector TD, Franks PW, Wolf J, Blundell J, Valdes AM. Postprandial glycaemic dips predict appetite and energy intake in healthy individuals. Nat Metab. 2021;3(4):523-529.
  • [4] Daly ME, Vale C, Walker M, Littlefield A, Alberti KG, Mathers JC. Acute effects on insulin sensitivity and diurnal metabolic profiles of a high-sucrose compared with a high-starch diet. Am J Clin Nutr. 1998;67(6):1186-96.
  • [5] Flint A, Gregersen NT, Gluud LL, Møller BK, Raben A, Tetens I, Verdich C, Astrup A. Associations between postprandial insulin and blood glucose responses, appetite sensations and energy intake in normal weight and overweight individuals: a meta-analysis of test meal studies. Br J Nutr. 2007;98(1):17-25.
  • [6] Dimitriadis GD, Maratou E, Kountouri A, Board M, Lambadiari V. Regulation of Postabsorptive and Postprandial Glucose Metabolism by Insulin-Dependent and Insulin-Independent Mechanisms: An Integrative Approach. Nutrients. 2021;13(1):159.
  • [7] Byrne CS, Chambers ES, Morrison DJ, Frost G. The role of short chain fatty acids in appetite regulation and energy homeostasis. Int J Obes (Lond). 2015;39(9):1331-8.