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April 16, 2018 • Healthy Eating & Nutrition

The Best Fat for Filling You Up


In a fascinating report that sought to investigate how various natural fats affect satiety (the feeling of fullness) – olive oil came out on top. For three months researchers had study subjects supplement their normal daily diets with 500 grams of low-fat yogurt spiked with one of four fats – lard, butterfat, rapeseed oil or olive oil. Those consuming the olive oil yogurt had the highest levels of the satiety hormone serotonin in their blood and also reported the yogurt to be “very filling.”

The researchers then dug a little deeper to determine what aspects of the olive oil could be responsible for its superior hunger-quieting effects. Two chemicals unique to olive oil’s aroma extracts were found to be the likely active ingredients. They worked by maintaining the level of glucose in the bloodstream which helps keep the brain’s hunger center in the off position longer.

Relative to olive oils from Spain, Greece, and Australia, Italian olive oil provided the greatest concentrations of these appetite-suppressive aroma compounds.

Try this amazing homemade salad dressing to get in some of this health-boosting oil!

Cilantro-Honey Dressing

Serves 6-8


  • 1/4 cup fresh lime juice

  • 1/4 cup extra-virgin  olive oil

  • 2 tbsp honey

  • 2 and 1/2 tbsp finely chopped fresh cilantro

  • 1 garlic clove, peeled and minced

  • tsp chopped jalapeño pepper 


Combine all ingredients in a cup. Whisk together to emulsify and taste for seasoning. Adjust if too limey or oily by adding more of either or increasing honey. Can be stored in the fridge for up to 3 days.

(Technischa Universitaet Muenchen (2013, March 14) Olive Oil Makes You Feel Full. Science Daily)


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