Want to feel full and stay slim? Eat plums and pork shoulder

We have long known that some foods make you feel full more quickly than others.

But several, such as eggs, cheese and red meat, are not likely to be at the top of the list of ingredients for those trying to diet.

Now scientists have discovered why certain foods are more likely to make us feel fuller for longer. They found that the brain plays a key role in deciding when we have had enough.

The breakthrough has allowed them to compile a more detailed list of what to eat to ward off hunger pangs, with some perhaps unexpected inclusions.

The research could lead to the development of new ways to fight the obesity epidemic, by mimicking the signals the foods send to the brain.

Chicken, mackerel, pork shoulder and beef sirloin are among the most filling foods, the University of Warwick team says.

Plums, apricots, avocados, lentils and almonds have a similar appetite-busting effect.

People no longer feel hungry after eating these foods because of the amino acids they contain. These amino acids, arginine and lysine, have been found to activate newly discovered brain cells called tanycytes which control the appetite.

Nicholas Dale, professor of neuroscience at the University of Warwick, said: ‘Amino acid levels in blood and brain following a meal are a very important signal that imparts the sensation of feeling full.

‘Finding that tanycytes, located at the centre of the brain region that controls body weight, directly sense amino acids has very significant implications for coming up with new ways to help people to control their body weight within healthy bounds.’

Nearly two-thirds of adults in the UK are either overweight or obese, with drastic implications for their health.

Foods rich in amino acids, such as animal products, fruits, vegetables, grains, nuts and seeds, were already known to be the best for satisfying hunger and keeping us full for longer.

This is because protein is digested more slowly and does

‘The brain is a key player in hunger’

not cause the rise in blood sugar which makes us crave more food soon after finishing a meal. However it is becoming increasingly apparent that the brain is also important in hunger control.

The role played by tanycytes in curbing appetite is described by the researchers in the journal Molecular Metabolism.

Using fluorescent markers, they were able to show that the brain cells detected the presence of arginine and lysine in food being eaten. Within 30 sec- onds the tanycytes reacted to the amino acids, sending chemical signals to the part of the brain that controls appetite and body weight.

The findings raise the possibility of a new type of weightloss pill that would suppress hunger by sending signals to the brain. They also explain why foods such as aubergines, sweet potatoes, dates and figs make us feel fuller quicker.

The tanycytes detect arginine and lysine using the same receptors in our tastebuds that pick up their flavour. When these receptors were blocked, the brain cells no longer reacted to the amino acids.

Amino acids have an ‘umami’ taste – the savoury fifth flavour found in meat, mushrooms, tomatoes and Japanese dishes.

The study concludes: ‘It has become evident over the past few decades that the brain is a key player in energy homeostasis, and amino acids can have a satiating effect even when the digestive system is bypassed.’