Wed, Mar-29-23, 04:15
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Plan: P:E/DDF
Stats: 225/150/169
BF:45%/28%/25%
Progress: 134%
Location: NC
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This fascinating article explains Satiety data from another somewhat less complex statistical method than the Multi Variate Analysis, the Principal Component Analysis.
The Key Ingredients to Feel Full and Fueled: The Principal Components of Satiety and Nutrition
Summary:
Quote:
The Principal Component Analysis elucidates the Multivariate Analysis and enables us to move beyond the macronutrients to identify the nutrients that align with greater satiety. It also helps us understand how various nutrients are clustered and why some are dominant while others are not statistically significant in the multivariate analysis (shown below).
nutrient low high %
protein (%) 19% 44% -31%
fibre
(g/2000 cal) 11 44 -4.9%
potassium
(mg/2000 cal) 1931 5915 -3.7%
sodium
(mg/2000 cal) 1480 5076 -2.5%
calcium
(mg/2000 cal) 469 1869 -2.3%
folate
(mcg/2000 cal) 167 956 -1.4%
At the highest level, protein % (or protein leverage) has the biggest influence on satiety and how much we eat. Protein and sodium tend to be clustered and can be easier to obtain from meat and seafood.
However, if we want to dig a little deeper, we see fibre also plays a role along with other key nutrients like potassium, sodium, calcium and folate. This cluster of nutrients tends to be easier to get from plant-based foods that complement the nutrient profile of meat and seafood.
The Principal Component Analysis also highlights that it’s not single nutrients but clusters of nutrients that are more prevalent in different foods. Hence, supplements to mimic a high-satiety nutrient profile are unlikely to help increase satiety.
We can then use this understanding to estimate how much of a particular food or meal we might eat and assign a satiety score based on its nutritional profile.
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Moving beyond the the most components of Satiety, Protein and Fiber, there is a good explanation of why Potassium ( from green vegetables, not supplements!) also contributes to Satiety, that controls Hunger, so you can eat less.
I have mentioned before that Marty Kendall has created a platform for an interesting, very international, community including members with decades long obesity and Diabetes to medical doctors and to an "evolutionary biologist at the Max Planck Institute and an active member of our Optimising Nutrition Community, who ran this PCAnalysis”
So net down, prioritize protein, and eat it with greens vegetables!
https://optimisingnutrition.com/pri...nts/#more-40233 |