I think emphasising protein is totally the wrong track, since it’s just not that important (and also if you’re getting enough calories near impossible to have a deficiency in)
See especially 38:41 where he talks about a review with meat industry funding
“In general, these data confirm a modest satiety effect with protein-rich meals but do not support an effect on energy intake at the next eating occasion.”
Lastly your omission of leafy greens is suspicious—from memory spinach has about 40% of its calories from protein, and (dry) soya chunks/mince around 66%, far exceeding most animal products (due to fat), and legumes.
Before I reply, I’d like to acknowledge that my original comment from 3 months ago, much before our recent, cordial and respectful exchange elsewhere on this post, was probably a 6-6.5/10 in terms of tone and clarity, and could have been made more conducive to discussion: sorry.
I’d also like to say upfront that I am very reluctantly spending 150+ minutes getting nerdsniped into writing this comment during a week when I’m aiming to address a sleep deficit, and as I said in my other comment, “For the sake of my time, this should hopefully be my last comment on this post.”, but this time for real.
I realise making a point and walking away can come off frustrating/rude, but that’s not my intention here, it’s just self-preservation. If that’s objectionable, you may ignore the rest of this comment.
But to your basic point—my point is not that “people are wrong about their feelings of hunger” (which off the top of my head, and my experience, I think they can be—for example mistaking stress/discomfort/boredom for hunger—but this is besides the point).
My point is about the primaryattribution of the cause of the subjective feeling of hunger to a not easily perceptible thing such as protein. My intuition comes from subjective wellbeing (e.g. Stumbling on Happiness by Dan Gilbert) and also perception/embodied cognition research (e.g. rubber hand illusion). The attribution is an empirical claim, and that’s what I was (very poorly) getting at.
As part of this empirical attribution, there’s two different concepts at play here: satiation and satiety (yes, silly naming). Satiation is how much of food can be consumed in one sitting. Satiety is how much a given food will delay or decrease calorie intake in the next meal.
From the post:
But there isn’t a satisfying plant product that is as rich in as many things as meat, dairy, and especially eggs.
But there isn’t a satisfying plant product that is as rich in as many things as meat, dairy, and especially eggs. Every “what about X?” has an answer, but if you add up all the foods you would need to meet every need, for people who aren’t gifted at digestion, it’s far too many calories and still fairly restrictive.
From the comment:
Because protein is the hardest and most valuable macronutrient for most diets, and because it’s correlated with the subset of vitamins that’s richer in meat sources.
It looks like there’s two aspects to this: (a) judging plants using meat as the standard (b) an implicit assumption that protein is (b) important, (c) especially “satisfying”-ness, i.e. satiation and satiety.
[Tangent: I think others have pointed out that (a) is a little unfair—meat doesn’t have many health promoting things like Vit C, fibre, antioxidants, easier to regulate absorption of nutrients, lack of cholesterol, less saturated fat etc.]
In response to (b) the first video about the very low protein requirement for humans I think covers the major aspects (babies need the most protein and human breast milk is 1% protein by weight, 5-7% by calories, adults need around 0.8g/kg of body-weight, maximum up to 1.5-1.8g/kg for strength training etc).
In response to (c), a whole host of other factors influence satiation and satiety (as mentioned in video 2 and elsewhere[1]).
Calorie density, influenced mostly by lack of fats and increased water. Quoting Dr. Greger, “When dozens of common foods, pitted head-to-head for for their ability to satiate appetites for hours, the characteristic most predictive was not how little fat or how much protein it had, but how much water it had.” (https://pubmed.ncbi.nlm.nih.gov/7498104/). Whole fresh fruit & veg generally fall in at < 100 calories per cup, whereas meats are 300-600 calories per cup.
Fibre. Fibre limits the absorption of calories, meaning that you can eat more but still absorb the same amount of calories.
Absorbability. Conversely, processing (e.g. turning peanuts into peanut butter) separates the peanut’s calories from the fibrous cell walls and thus making it more vastly more absorbable. Animal product do not have a fibrous cell walls, meaning they are absorbable off the bat. This means lower satiation per calorie—you eat more calories in a stomach full.
Thylakoids. The thing that makes leaves green slows down fat absorption in the gut. Slowing down fat absorption means that un-absorbed calories can reach the end of the intestine (ileum). When this is detected, appetite is decreased dramatically.
Hardness of food. Same food, presented hard or soft (e.g. carrots) leads to fewer calories being consumed but no extra calories as compensation in the next meal.
To be clear, I am willing to grant the premise that “protein > carb > fat” in terms of satiation. But this would not be the end of the matter, because cardinality matters too. I don’t want to spend an hour digging for numbers at this stage, but I can illustrate what I mean with an example:
Chicken/beef roughly 45% calories from protein (rest from fat).
Chickpeas roughly 22% calories from protein (rest from carbs incl. fibre).
Dry soya chunks rougly 57% calories from protein (rest from carbs incl. fibre).
Based only on macros (let’s say you blitzed the chickpeas into ultra fine hummus and equalised the water content), which of these is going to be more satisfying is going to depend on the ratio of how much less satisfying carbs and fat are (per calorie) compared to protein. And it’s not clear to me based solely on protein being most important that meat has a slam dunk advantage here.
Anyways, as I said in the other comment, I’m going to signpost Chris MacAskill as a source of information and potential collaborator. Toodles!
Chris MacAskill’s https://youtu.be/zOAapJo9cE0?feature=shared high-protein, animal keto vs low-fat, plant-based diet especially the section on satiety vs satiation, which is the source of my information in this comment.
First, I want to apologize. I didn’t realize you were the same commenter I’d been talking to and had asked to bow out. I’m not sure what the right way to handle this was, but I should have at least acknowledged it.
I have some disagreements with some of your claims here, but mostly they feel irrelevant to my claims. This feels like an argument against a heavily meat-based diet, not against small amounts of meat in an otherwise plant-based one.
I think emphasising protein is totally the wrong track, since it’s just not that important (and also if you’re getting enough calories near impossible to have a deficiency in)
https://nutritionfacts.org/video/the-great-protein-fiasco/
I also think your general model of “satisfying” is built off of myths which just are not supported by the evidence
https://nutritionfacts.org/video/evidence-based-weight-loss-live-presentation/
See especially 38:41 where he talks about a review with meat industry funding
“In general, these data confirm a modest satiety effect with protein-rich meals but do not support an effect on energy intake at the next eating occasion.”
Lastly your omission of leafy greens is suspicious—from memory spinach has about 40% of its calories from protein, and (dry) soya chunks/mince around 66%, far exceeding most animal products (due to fat), and legumes.
I’m really confused that you’d invoke a paper to tell people their experience of their own hunger is wrong.
Before I reply, I’d like to acknowledge that my original comment from 3 months ago, much before our recent, cordial and respectful exchange elsewhere on this post, was probably a 6-6.5/10 in terms of tone and clarity, and could have been made more conducive to discussion: sorry.
I’d also like to say upfront that I am very reluctantly spending 150+ minutes getting nerdsniped into writing this comment during a week when I’m aiming to address a sleep deficit, and as I said in my other comment, “For the sake of my time, this should hopefully be my last comment on this post.”, but this time for real.
I realise making a point and walking away can come off frustrating/rude, but that’s not my intention here, it’s just self-preservation. If that’s objectionable, you may ignore the rest of this comment.
But to your basic point—my point is not that “people are wrong about their feelings of hunger” (which off the top of my head, and my experience, I think they can be—for example mistaking stress/discomfort/boredom for hunger—but this is besides the point).
My point is about the primary attribution of the cause of the subjective feeling of hunger to a not easily perceptible thing such as protein. My intuition comes from subjective wellbeing (e.g. Stumbling on Happiness by Dan Gilbert) and also perception/embodied cognition research (e.g. rubber hand illusion). The attribution is an empirical claim, and that’s what I was (very poorly) getting at.
As part of this empirical attribution, there’s two different concepts at play here: satiation and satiety (yes, silly naming). Satiation is how much of food can be consumed in one sitting. Satiety is how much a given food will delay or decrease calorie intake in the next meal.
From the post:
From the comment:
It looks like there’s two aspects to this: (a) judging plants using meat as the standard (b) an implicit assumption that protein is (b) important, (c) especially “satisfying”-ness, i.e. satiation and satiety.
[Tangent: I think others have pointed out that (a) is a little unfair—meat doesn’t have many health promoting things like Vit C, fibre, antioxidants, easier to regulate absorption of nutrients, lack of cholesterol, less saturated fat etc.]
In response to (b) the first video about the very low protein requirement for humans I think covers the major aspects (babies need the most protein and human breast milk is 1% protein by weight, 5-7% by calories, adults need around 0.8g/kg of body-weight, maximum up to 1.5-1.8g/kg for strength training etc).
In response to (c), a whole host of other factors influence satiation and satiety (as mentioned in video 2 and elsewhere[1]).
Calorie density, influenced mostly by lack of fats and increased water. Quoting Dr. Greger, “When dozens of common foods, pitted head-to-head for for their ability to satiate appetites for hours, the characteristic most predictive was not how little fat or how much protein it had, but how much water it had.” (https://pubmed.ncbi.nlm.nih.gov/7498104/). Whole fresh fruit & veg generally fall in at < 100 calories per cup, whereas meats are 300-600 calories per cup.
Absorbability. Conversely, processing (e.g. turning peanuts into peanut butter) separates the peanut’s calories from the fibrous cell walls and thus making it more vastly more absorbable. Animal product do not have a fibrous cell walls, meaning they are absorbable off the bat. This means lower satiation per calorie—you eat more calories in a stomach full.
Thylakoids. The thing that makes leaves green slows down fat absorption in the gut. Slowing down fat absorption means that un-absorbed calories can reach the end of the intestine (ileum). When this is detected, appetite is decreased dramatically.
Hardness of food. Same food, presented hard or soft (e.g. carrots) leads to fewer calories being consumed but no extra calories as compensation in the next meal.
To be clear, I am willing to grant the premise that “protein > carb > fat” in terms of satiation. But this would not be the end of the matter, because cardinality matters too. I don’t want to spend an hour digging for numbers at this stage, but I can illustrate what I mean with an example:
Chicken/beef roughly 45% calories from protein (rest from fat).
Chickpeas roughly 22% calories from protein (rest from carbs incl. fibre).
Dry soya chunks rougly 57% calories from protein (rest from carbs incl. fibre).
Based only on macros (let’s say you blitzed the chickpeas into ultra fine hummus and equalised the water content), which of these is going to be more satisfying is going to depend on the ratio of how much less satisfying carbs and fat are (per calorie) compared to protein. And it’s not clear to me based solely on protein being most important that meat has a slam dunk advantage here.
Anyways, as I said in the other comment, I’m going to signpost Chris MacAskill as a source of information and potential collaborator. Toodles!
Chris MacAskill’s https://youtu.be/zOAapJo9cE0?feature=shared high-protein, animal keto vs low-fat, plant-based diet especially the section on satiety vs satiation, which is the source of my information in this comment.
First, I want to apologize. I didn’t realize you were the same commenter I’d been talking to and had asked to bow out. I’m not sure what the right way to handle this was, but I should have at least acknowledged it.
I have some disagreements with some of your claims here, but mostly they feel irrelevant to my claims. This feels like an argument against a heavily meat-based diet, not against small amounts of meat in an otherwise plant-based one.