Combining protein (14 g) and fiber (5 g) at snack time helps increase satiety and makes it easier to wait until the next meal.

noli's read

This recommendation is based on solid scientific foundations. Numerous randomized controlled trials (RCTs) confirm that protein is the most satiating macronutrient by stimulating natural satiety signals. At the same time, a systematic review by Clark & Slavin (2013) shows that while some isolated fibers do not have an immediate effect on appetite, the combination of fiber and protein significantly improves hunger regulation. Furthermore, a 2020 double-blind randomized clinical trial demonstrated that a protein- and fiber-enriched snack reduced subsequent food intake while prolonging the feeling of fullness. The only caveat concerns the nature of the fibers added to this type of industrial yogurt, which may prove slightly less effective than the intact fibers found in whole fruits or vegetables. Nevertheless, aiming for this protein-fiber duo for a snack remains an excellent, research-validated strategy for stabilizing one's appetite.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3Reynolds A et al. 2019
4. 4Jovanovski E et al. 2019