The clock already strikes 4 PM. Even though you just had a full portion of lunch two hours ago, your hand somehow automatically reaches out to open a bag of chips while you open an app to order a trendy iced milk coffee and sweet snacks. Have you ever experienced this too? Why do we often still experience cravings even when our body’s caloric intake has been met and we don’t actually feel “hungry”?
As it turns out, this hunger isn’t just about having an empty stomach or not eating enough. The body also responds to the nutrient composition of our food, including the amount of protein, which plays a vital role in satiety responses and regulating appetite and hunger.
Understanding the Protein Leverage Hypothesis
The “Protein Leverage Hypothesis,” developed by Stephen J. Simpson and David Raubenheimer, explains that the human body has a biological drive to meet its daily protein requirements. Simply put, when a diet tends to be low in protein, some individuals may be driven to consume more total energy in an attempt to meet their protein needs.
In other words, the body isn’t just “looking for calories or energy,” but is also trying to achieve a specific nutritional balance.
Alongside protein, fiber also plays a significant role. Protein has been shown to influence hormones involved in appetite regulation, including ghrelin, PYY, and GLP-1, while fiber works physically by “filling up” the stomach’s volume and slowing down digestion. Consequently, this combination provides a longer-lasting feeling of fullness.
The Ultra-Processed Food (UPF) Trap in the Modern Diet
The diet of Southeast Asian communities, including Indonesia, has undergone a major shift over the past few years. Convenient, cheap, readily available, and long-lasting foods are increasingly dominating daily consumption patterns.
Many of these items fall into the category of Ultra-Processed Foods (UPFs), such as instant noodles, biscuits, sausages, sugary drinks, and packaged savory snacks. Many UPFs tend to be lower in fiber and may provide less protein relative to their calorie content, making them highly palatable and easy to consume continuously. However, they are often low in protein and fiber, or heavily dominated by carbohydrates and fats.
As a result, the feeling of fullness lasts for a shorter duration in some people, leading to a quick resurgence of the urge to snack or eat again.
Several recent studies also indicate that UPF consumption is linked to increased instances of cravings and a tendency toward overeating, especially when consumed too frequently as a core part of the daily diet.
Local Wisdom as an Accessible and Affordable Protein Source
Meeting your protein needs does not always have to be expensive or reliant on the latest trending “healthy lifestyle” foods. Indonesia boasts a wide array of local protein sources that are affordable, easy to find, and deeply rooted in everyday food culture:
- Tempeh & Tofu: Tempeh is a traditional Indonesian fermented food that is rich in protein and offers protein and beneficial compounds produced during fermentation, which may contribute to gut health. Both tofu and tempeh are incredibly easy to pair with various home-cooked meals.
- Eggs: Eggs are an exceptionally high-quality protein source, Eggs are a high-quality protein source and provide a wide range of essential nutrients. Beyond being highly nutritious, eggs are practical, budget-friendly, and easy to prepare in various daily dishes.
- Local Fish: Fish such as mackerel (kembung), catfish (lele), skipjack tuna (tongkol), or other freshwater fish serve as valuable sources of protein, while some varieties also provide omega-3 fatty acids for the body.
- Chicken & Dairy: Chicken, milk, and their derivative products make great protein options that can be seamlessly incorporated into a daily diet.
Interestingly, many traditional Indonesian local dishes naturally feature an excellent combination of proteins—ranging from pepes ikan (steamed fish in banana leaves) and tofu-tempeh vegetable stews to home-style omelets (telur dadar). This means maintaining a balanced diet is entirely achievable without sacrificing authentic Indonesian flavors.
Realistic Steps to Start Meeting Your Daily Protein Goals
Shifting toward a more balanced diet doesn’t have to start with drastic changes. Here are a few simple, actionable steps you can begin implementing:
- Add a source of protein to every main meal.
- Pair your snacks with a protein source to make them more filling.
- Reduce meals that are heavily dominated by carbohydrates alone.
- Prioritize protein during breakfast.
- Keep enjoying your rice and local dishes while building a more balanced plate composition.
For example, you don’t have to completely avoid instant noodles; instead, you can complement them with eggs, tofu, tempeh, or vegetables to make the nutritional content more complete and satisfying.
Ultimately, hunger isn’t always just about a lack of food. Sometimes, hunger may reflect more than just energy needs and can also be influenced by the overall composition of our diet.
By Faiza Camila, S.Gz from Khasiat
Faiza/Faiy is a nutritionist from Indonesia who actively shares health and nutrition education using an approach that is relatable and close to everyday life. Through her content, she loves to discuss balanced eating, mindful eating, healthy lifestyles, and the connection between physical health and daily habits in a light, easy-to-understand manner. Holding a keen interest in the worlds of wellness and active living, Faiy believes that living healthily doesn’t have to feel like a punishment or be absolutely perfect.
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