Skim-Milk Increases Satiety and Reduces Food IntakeTuesday, August 18, 2009
I have frequently discussed the merits of ensuring adequate protein intake.
A study just published in the American Journal of Clinical Nutrition by Emma Dove and colleagues from the University of Western Australia, Perth, compares the effect of drinking 600 mL (~20 oz) of skim-milk versus 600 mL of a fruit drink in addition to a fixed-calorie breakfast on self-reported satiety and ad libitum food consumption at lunch. In this randomised cross-over trial in 47 overweight men and women, both drinks provided the exactly the same number of calories (~250 KCal), but the milk provided 25 g of protein versus <1 g protein in the fruit drink.
Participants reported a higher level of satiety throughout the morning and consumed an average of 8.5% less calories at lunch.
The authors conclude that consumption of skim milk, rather than a fruit drink (for the same amount of calories), leads to increased perceptions of satiety and to decreased energy intake at a subsequent meal.
Thus, in terms of reducing appetite (or rather increasing satiety), all calories are certainly not created equal.