THE SCIENCE OF SATISFACTION

APPETITE is controlled in the hypothalamus, the part of our brain that also controls many of our emotions, which is why food is so much more than just fuel.

The ‘feeding’ centre in the hypothalamus is divided into ‘hunger’ and ‘satiety’ centres, and it’s the signals reaching these areas that dictate whether you feel hungry or satisfied.

Our body is designed to provide the brain with the information it needs to govern our appetite. Taste buds sense flavour, the nerves in our mouth register temperature and texture, our jaw and our gut measure how much food is entering our body. When we titillate our taste buds and nerve endings with distinct flavours, it gives our brain a better opportunity to register satisfaction.

The foods with the highest satiety values are those with several organoleptic properties — which means they stimulate more than one sense simultaneously. They not only taste good, they also look, smell, feel and even sound good.

The best example of this would be crunchy, springy bread, warm and fresh from the oven. Or chicken that you’ve smelt cooking.

You just need to make sure that you avoid the temptation to eat consecutive mouthfuls without interspersing with a different taste and texture. A bit of bread followed by tangy cheddar, for example, or the crunch of a fresh apple or the coolness of a ripe, green grape.

Within the jaw, there are stretch receptors which respond when we chew. The more we chew and the more time we take over eating, the greater the feeling of fullness.

There are similar stretch receptors in the stomach, which send signals to the brain when food is present. Low-fibre, sweet and fatty foods pass through the stomach without stretching the receptors. Conversely, wholegrain and fibre-rich foods, such as fresh fruits and vegetables, act like a sponge in the stomach, swelling with water and expanding to stimulate the stretch receptors and vagus nerve, telling our brain that we are full.

Not only are these foods dense in nutrients to nourish us, they are also low in calories, so they give a feeling of fullness without adding excess energy. Our stomach is only the size of a clenched fist, so it doesn’t take much for it to feel full. We just need to listen to the signals our body sends.