Combining protein (14g) and fiber (5g) during snacks, for example by using an enriched yogurt, helps prolong satiety until the next meal and easily addresses the daily fiber deficit (a goal of 25g/day for women and 38g/day for men).

noli's read

The combination of protein and fiber to optimize satiety is based on very solid scientific foundations. A systematic review of randomized controlled trials (RCTs) by Clark and Slavin (2013) confirms that dietary fiber increases the feeling of fullness by slowing gastric emptying. Furthermore, a meta-analysis of RCTs published by Dhillon et al. (2016) demonstrates that protein is the most satiating macronutrient, particularly by stimulating the release of satiety hormones in the gut. Regarding the recommended daily intakes (25g to 38g), these are validated by the guidelines of the Academy of Nutrition and Dietetics (expert opinion). Finally, the observation that the majority of the population lacks fiber is supported by observational data (such as the national NHANES survey in the United States), revealing that less than 10% of adults reach these goals. Suggesting an enriched yogurt as a practical tool to bridge this gap is therefore a perfectly validated recommendation.

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