What Is Satiety (And Does It Matter For Your Bones?) - Save Our Bones

Satiety is the feeling of fullness. You might recognize the root of the word in its more frequently used linguistic cousin: satisfy. But whereas satisfaction can come from meeting any need or expectation, satiety refers specifically to the feeling of fullness and satiation from eating.

When people consider a new diet, one of their first concerns is whether they'll experience satiety, fearing they might constantly feel hungry. This often comes up in reference to the amount of animal protein in the diet. People fear that on a diet lower in animal protein, such as the Save Institute’s pH-balanced diet, they’ll be constantly hungry.

Today, we'll explore the science behind satiety to address these concerns. You’ll learn about where satiety comes from, and how you can feel full and satisfied while eating healthy. Plus, you’ll get two 100% alkalizing high-satiety recipes.

The Hunger Conundrum

The ability to sense hunger and satiety helps us to eat when we need to, and stop eating when we’re full. Our body uses these sensations to communicate about its needs.
Not every food triggers the same feeling of satiety. In fact, foods have quite different impacts on our sense of fullness, both just after we’ve eaten and in the hours following.

It becomes a vicious cycle: constant hunger likely indicates unhealthy eating habits, which in turn can lead to poor food choices. As a result, eating low-satiety foods can create a cycle of unhealthy eating. High-satiety foods help us to feel full faster and for longer, so we don’t overeat. It also helps us avoid unhealthy snacking.

These behaviors — overeating and unhealthy food choices — are both factors that can contribute to obesity. United States data from the 2017-2020 National Health and Nutrition Examination Survey found that 41.9 percent of American adults are obese. These numbers appear to be on the rise. In 2021, 16 states had an adult obesity rate of over 35%. Just one year later, the count was up to 19 states.1

When we're not feeling constantly hungry, we can make more intentional choices about our food. That allows us to avoid packing on extra pounds, and to prioritize our bone health.

Unhealthy low-satiety foods that we eat to satisfy a craving tend to be acidifying, and systemic acidosis causes bone loss. Furthermore, we need lasting satiety to have the energy and focus to keep up with bone-healthy habits– such as regular exercise.

The importance of satiety extends well beyond just feeling full.

Satiety is the feeling of fullness we get after eating a meal– but not every food leads to satiety. Low-satiety foods can leave us feeling hungry, resulting in overeating or unhealthy snacking. These habits can contribute to obesity (a widespread problem), an acid serum pH, and prevent us from making bone-healthy choices.

High And Low Satiety Foods

There’s a common misconception that the only foods that create fullness are animal products. While it’s true that many animal foods are high-satiety foods, scientific studies have revealed that certain plant foods offer the highest satiety choices.

According to a study conducted by the Faculty of Science at the University of Copenhagen, meals based on legumes like beans and peas are more satiating than pork and veal-based meals. Both meals were high in protein, but the legumes contain fiber. The researchers suggest that the high-fiber content of the legumes was making the difference.2

Fiber was such an important factor that low-protein high- fiber legume meals were reported to be as satiating (and as enjoyable!) as high protein animal-based meals. 2

A diet rich in fiber and protein also benefits your bones. Fiber keeps your digestive system functioning properly and can help reduce systemic inflammation, and we need protein to build muscle mass since strong muscles stimulate bone growth and help prevent falls and frailty.

While beans are a proven choice for promoting satiety, they aren't the sole option for maintaining that full feeling. Here’s a list of some high-satiety plant foods to incorporate into your pH-balanced diet:

*Foundation Food


It's not only animal protein that provides satiety. Beans have been found to have very high satiety– even more so than pork and veal. The list above contains other plant-based high-satiety foods.

How To Add More Beans To Your Diet

Beans are an excellent source of both protein and fiber. This is why they're considered a high-satiety food. If you’ve been finding that your meals aren’t keeping you full, try some of these strategies for incorporating beans into your diet.

It's important to note that except for lima beans, beans are acidifying; hence, it's crucial to balance them with alkalizing foods

  • Roast chickpeas for a crunchy snack or side instead of potato chips
  • Make hummus as a dip or a spread for sandwiches
  • Add white beans to your whole grains to add satiating fiber and protein
  • Add white beans to your smoothie– you'll be amazed how well they blend in
  • Mix in a cup of beans with your salad
  • Add beans to your soup – they can make any soup heartier and more filling

Below are two bean-based, 100% alkalizing recipes, perfect for creating satiety and building stronger bones.

Quinoa And Beans Stir-Fry

4 Servings
100% Alkalizing


  • 4 cups quinoa, cooked
  • 2 cups lima beans, cooked
  • 1 cup broccoli florets, cooked
  • 2 tablespoons avocado or extra virgin olive oil
  • 1 medium onion, finely chopped
  • 1 medium red pepper, finely chopped
  • 2 cups kale, shredded
  • 2 teaspoons ginger
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • Parsley, to taste (optional)


  1. In a skillet, heat oil over medium heat and sauté the onion and garlic for 2-4 minutes. Add the rest of the ingredients and seasonings; cook and stir often for 5-8 minutes or until the mixture gets hot.
  2. Sprinkle with parsley (optional) and serve.

Sweet Potato And Beans Stir-Fry

4 Servings
100% Alkalizing

  • 1 pound medium sweet potatoes, baked, peeled, and cut into 1/4-inch cubes
  • 2 cups lima beans, cooked
  • 1 cup green beans, cooked
  • 1/2 yellow onion, chopped
  • 1 tablespoon avocado or extra virgin olive oil
  • 1 garlic clove, minced
  • 1 teaspoon dried cilantro
  • Black pepper to taste
  • Sea salt to taste
  • Plain yogurt for topping (optional)


  1. Heat oil over medium heat in a skillet and sauté onion and garlic for 2-4 minutes. Add the rest of the ingredients and mix well. Continue heating at medium temperature until the mixture gets hot. Top with yogurt (optional) and serve.

What This Means To You

A healthy diet should not leave you hungry. Achieving satiety is crucial. If your meals aren't satisfying, it becomes challenging to stick to your dietary goals.

The Save Institute’s cookbook and meal planner, Bone Appétit, features over 200 pH-balanced high-satiety recipes. With a range that covers every culinary corner, ‘Bone Appétit' provides everything you need to make your pH-balanced diet a delightful journey filled with bone-healthy meals.

This isn’t just a cookbook – it’s your ultimate guide to achieving satiety without sacrificing health. Every dish has been expertly curated to ensure maximum fullness, optimal nutrition, and tantalizing flavors. Whether you're a novice in the kitchen or a seasoned chef, ‘Bone Appétit' simplifies the path to wholesome meals that leave you satisfied, energized, and confident in your dietary choices. With recipes spanning every culinary corner, discover the joy of cooking and eating in a way that nourishes both your body and soul. Dive into a world where every meal brings you one step closer to optimal bone health.

Prioritizing your well-being should invariably result in satisfaction. The extra effort it requires pays back handsome dividends in the form of health, independence, and the happy life you deserve!


1 https://www.tfah.org/report-details/state-of-obesity-2022/…

2 https://foodandnutritionresearch.net/index.php/fnr/article/view/972

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Comments on this article are closed.

  1. Clara

    Great information, especially for those of us struggling with too much weight. Thank you!

    • Vivian Goldschmidt, MA

      My pleasure, Clara!

  2. Lenny

    Thanks so much for sharing this, Vivian! Love this recipes and will try them soon.

    • Vivian Goldschmidt, MA

      You’re very welcome, Lenny!

  3. Emma R. Cuerquis

    I am 71 y/o and was diagnosed with osteoporosis so I am really interested in your articles/comment and suggestions, so please include me in your list. Thanks a lot and may our Good Lord continue to bless you in your mission on helping people like me.

    • Save Institute Customer Support

      Dear Emma,

      We are delighted to help you with signing up for the Save Institute’s articles, so please check your email inbox in the next 24-48 hours.

      In excellent health,
      Customer Support

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