Context : I’ve been trying to lose weight recently and this involves limiting how much I eat , which also translates to controlling hunger. Green vegetables have low glycemic index and theoretically leads to stable blood sugar level. (Learnt from this: https://youtu.be/JhEZFIzja-s?si=XGdinBkOpAjz4Dyl)
So why is it that when I eat a whole bowl of vegetable salad for a meal, I get hungry easily a few hours later, say compared to a bowl of oatmeal or a couple of chicken drumsticks?
In: Biology
There are a lot of factors that going into making you feel full (or “satiated”). There’s even a satiety index, which rates how well certain foods will make you feel full.
One big weakness of vegetables is that they contain almost no fats or protein, so when you eat them, your body will still be searching for those macro nutrients, even if you’ve eaten so much that you feel physically full. It’s great to eat lots of vegetables, but try to make sure you also have some protein (e.g. an egg, some lean meat) and some healthy fats (e.g. some avocado, maybe some salad dressing). That should help your meal feel more satisfying.
The feeling of fullness or satiety is influenced by various factors beyond the glycemic index.
Vegetables are often low in calories compared to their volume. While they provide essential nutrients and fiber, they may not contribute as significantly to the overall caloric intake.
Vegetables have a low glycemic index but are high in fiber. Fiber-rich meals can pass through the digestive system more quickly, potentially leading to a faster return of hunger. Re your example – foods like oatmeal, which contains soluble fiber, can have a more sustained impact on satiety. So do protein-rich sources of food (chicken drumsticks).
Also – the way vegetables are prepared can affect their impact on satiety. For example, raw vegetables may be less filling than cooked ones, as cooking can break down cell walls and make nutrients more accessible for absorption.
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