PUFA-Rich Diet Help Controlling Your Appetite – Study

A healthy diet, like PUFA-rich diet, plays a significant role when it comes to losing weight. Health experts often recommend consuming foods rich in fiber that usually helps to keep you full for longer. Also, there are foods that help in controlling your appetite and to curb unwanted cravings.

According to the new study, published in the Journal Nutrition confirms this recommendation and also proposes that foods rich in PUFAs (polyunsaturated fats) can act as natural and healthy appetite suppressants.

Polyunsaturated fat is considered as a dietary fat and often known as a good fat. Fats are the most significant food groups, which are a part of healthy and balanced diet. Healthy fats are essentially required for a healthy living and often contributes in the weight loss process. According to Shilpa Arora, who is a Macrobiotic Nutritionist revealed that the fats we intake make up the majority of our cell walls, and in case of low fat or no fat diet can make the cell wall inflexible that creates difficulty for nutrients to pass through and feed the cells. She further describes that stiff cell walls turns less responsive to messages from the hormones and several other molecules.

The study shows that taking diet rich in polyunsaturated fat develops a significant reduction in a hormone identified as ghrelin, which is known to enhance craving. Those who often consume PUFA-rich diet, such as canola oil, walnut and salmon are more likely to experience hormonal changes that helps to control the hunger. It also helps in enhancing the peptide YY (PYY), which is a hormone that develops the feeling fullness.

The study involves 26 healthy men and women and divided them into two groups. The first group followed PUFA-rich diet for seven days and the other group was given a control diet. The polyunsaturated diet includes walnut, tuna, Alaska salmon, flaxseed oil, canola oil, fish oil supplements, and grape-seed oil. On the contrary, control diet includes a 7 percent polyunsaturated fat, 13 percent saturated fat, 15 percent monounsaturated fat as compared to PUFA-rich fat, which comprised of 21 percent polyunsaturated fat, 5 percent saturated fat and 9 percent monounsaturated fat.

The study result reveals that the participants who consumed PUFA-rich diet had increased levels of peptide and reduction in ghrelin. These changes indicate better appetite control.

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