Case Study: Effect of Fat Saturation on Satiety

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This is my first post in the new Case Studies category. What better content to add then facts proven through well documented clinical trials. I will link the in depth case study for those that are interested but I will normally just discuss the results of the study on here (the most important thing!)

FULL CASE STUDY!! Effect of fat saturation on satiety, hormone release, and food intake

So if you don’t know there are Saturated and Unsaturated fats, not all fats are bad, they’re actually a vital part of your diet that should not be neglected. “Fat” itself has become such a dirty word but fat may help you become not fat!

This trial concluded the following

Conclusions: When infused into the ileum, triacylglycerols with unsaturated fatty acids increase satiety, whereas triacylglycerols with saturated fatty acids does not.

Satiety is basically when you feel full….so a food that increases satiety will make you feel full quicker than a food that decreases satiety. Unsaturated fats, unlike the saturated kinds are proven to help you feel full quicker which can prevent overeating.

Some examples of unsaturated fats include:

  • Avocados
  • Canola oil, olive oil, peanut oil, rapeseed oil, tea seed oil, macadamia nut oil, and sunflower oil
  • Nuts like almonds, cashew, pecans, peanuts, hazelnuts, Brazil nuts and pistachios
  • Olives
  • Pumpkin seeds
  • Whole grain wheat
  • Cereal
  • Oatmeal

Be sure to read your food labels to check for unsaturated vs saturated fats


About the Author:

Taylor Carpenter is a nationally Certified Personal Trainer, Corrective Exercise Specialist, and Fitness Nutrition Specialist through the National Academy of Sports Medicine. Taylor was featured as a fitness expert in the first publication of NASM's "The Fitness Edge".
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