Is carbohydrates hungry faster or proteins hungry faster

Protein can delay hunger more than carbohydrates. Carbohydrates are digested and absorbed quickly, which can easily lead to fluctuations in blood sugar levels; Protein digestion is slow and can promote the secretion of satiety hormones, mainly due to the complex structure of protein molecules, slow gastric emptying rate, stimulation of cholecystokinin release, inhibition of appetite hormone secretion, and increased food heat effect. The molecular structure of proteins is more complex than carbohydrates and requires longer time to break down into amino acids. The gastric emptying rate is affected by the type of food, and a high protein diet can prolong gastric retention time to more than 4 hours. Proteins can stimulate the secretion of cholecystokinin, a hormone that directly acts on the satiety center of the hypothalamus. A high protein diet promotes the release of appetite suppressing intestinal hormones such as glucagon like peptide-1 and peptide YY, and the effect can last for several hours. The thermal effect of protein in food is as high as 20-30%, and the digestion process itself consumes more energy. Carbohydrates begin to be broken down by amylase in the oral cavity, and monosaccharides are absorbed into the bloodstream at a faster rate. Refined carbohydrates can cause a rapid increase in blood sugar levels followed by a sudden drop, triggering a hunger signal. The duration of satiety produced by fermentation of short chain fatty acids is limited, making it difficult to maintain long-term energy supply. Some people are more sensitive to insulin and are more likely to experience hunger due to fluctuations in blood sugar. Some special types of resistant starch or dietary fiber can slow down the digestion rate of carbohydrates.

It is recommended to combine high-quality protein and complex carbohydrates in daily diet, such as choosing whole grains with lean meat or soy products. Pay attention to controlling the intake ratio of refined sugar and simple carbohydrates, ensuring 15-20 grams of protein intake per meal can effectively prolong satiety time. For people who need to control their weight or blood sugar, it is advisable to increase the proportion of protein to total calories to 20-30%. At the same time, regular eating habits and sufficient water intake can help maintain stable energy supply and appetite control.