Health & Wellness
How dairy plays a huge role in satiety
Proteins are generally recognized as more satisfying than carbohydrates which are more satisfying than fats.
The 1965 release of the song "(I Can't Get No) Satisfaction" by the Rolling Stones captured a universal human experience: the irritation that comes from unmet needs. In the realm of food, that same frustration often shows up when hunger collides with impatience coined as "hangry," which demonstrates the linkage of communications between the brain and gut functions.
As individuals consume the foods they love, there are different processes at work. Satiation, which is the gradual process of reaching fullness during a meal, begins as the food is presented and then consumed. Factors like sight, smell and oro-sensory experiences like texture, hardness and chew in the mouth signal the imminent arrival of nutrients to the digestive system. Satiety, which comes later, is the state of being fed to satisfaction after a meal.
Satiety is much more complex because it blends cognitive factors like expectations and memory of the meal with sensory factors like how appealing or satisfying the food was. In both cases, hormonal signals between the brain and digestive system prepare the stomach for the delivery of the food, help control the gastrointestinal secretions and intestinal motility needed for digestion and regulate the feelings of fullness and satiety.
The effects of macronutrient composition on the feeling of satiety or satisfaction have been well researched. Proteins are generally recognized as more satisfying than carbohydrates, which are more satisfying than fats. The 2021 paper in Journal of Nutrition ("Age and Sex Interact to Determine the Effects of Commonly Consumed Dairy Products on Postmeal Glycemia, Satiety, and Later Meal Food Intake in Adults" https://doi.org/10.1093/jn/nxab122) outlined the metabolic responses and satiety effects of dairy products.
In this crossover study, participants consumed two servings of 500 mL of a calorie-free control water, skim milk, whole milk, 350 grams of Greek yogurt, or 60 grams of cheddar cheese. This was followed by ad libitum intake of pizza two hours later. Blood glucose levels, subjective appetite scores, and gastric hormone responses were measured premeal, within meal and postmeal. Participants who consumed dairy products experienced decreased premeal appetite, decreased meal intakes, and decreased post meal glycemia as compared to water (p < 0.0001). In addition, insulin and glucagon-like peptide 1 increased, while ghrelin, the hormone that controls hunger, decreased; however, results varied by age and sex.
Appetite suppression was less in older adults versus younger adults and less in males as compared to females (p< 0.05). Caloric intake decreases averaged 62% for Greek yogurt and cheddar cheese treatments versus 33% for milk treatments (p < 0.05), indicating there may be differences based upon form. Overall conclusions were that dairy product consumption before a meal stimulates metabolic responses leading to reduced premeal appetite, food intake, and post meal glycemic response, but results may differ in magnitude by age and sex.
Results were shared during a two-day conference of nutrition research experts in Denmark. The attendees identified gaps in the evidence base and potential research questions to address and understand the relation of the physical state of dairy products, i.e., solid, gel, or liquid, on gastric emptying and beneficial health outcomes. The proceedings ("A Call for More Research Focus on the Dairy Matrix" https://doi.org/10.1093/jn/nxab212) in the 2021 Journal of Nutrition spurred interest in research focused on milk and dairy food matrices related to microstructures, nutrient content and bioactive compounds.
Later in February 2024, the National Dairy Council sponsored a symposium on dairy food matrix science and public health opportunities in Washington, D.C. The 2025 Critical Reviews in Food Science and Nutrition supplement article ("Decrypting the messages in the matrix: The proceedings of a symposium on dairy food matrix science and public health opportunities" https://doi.org/10.1080/10408398.2025.2460606) provided updates on research approaches, findings, and discussions on how best to address research gaps. The group concluded that there is an emerging evidence base and public health appreciation that milk — and its transformation into different dairy foods with unique food matrices and functional properties — can play important roles for improving nutrition and health equity among Americans. Collaboration between nutrition and health and wellness professionals is key for the translation of food matrix science into relevant, easy-to-understand messages that will empower the public to embrace the potential of whole foods to deliver the wellness benefits they need.
This is an exciting moment for the dairy sector. As scientists continue to uncover the unique structures, nutritional advantages and underlying mechanisms of dairy and its components, the industry is positioned to deliver new product innovations and consumer experiences that align with evolving lifestyles and preferences.
The great news for today’s consumers is that nutrient rich dairy foods like milk, cheese and yogurt consumed prior to or during a meal can play a valuable role in supporting satiety and meeting nutritional needs while also providing enjoyment and satisfaction.
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