How Thylakoids Help Reduce Hunger and Cravings

What Are Thylakoids?

Thylakoids are microscopic structures found inside the chloroplasts of green plants. While their primary role is to support photosynthesis, new evidence shows they also influence human metabolism. When consumed through leafy greens such as spinach, kale, rocket, parsley, or spirulina, thylakoids can help regulate hunger and promote longer-lasting feelings of fullness.

In nutritional terms, thylakoids are most effective when consumed in raw or lightly cooked vegetables. Their function in the body begins in the digestive system, where they interact with enzymes and hormones responsible for satiety and food cravings.

How Thylakoids Work in the Body

Thylakoids slow digestion by temporarily blocking an enzyme called lipase. Lipase breaks down fats in the gut. When its activity is slowed, fat digestion is delayed, allowing the body to feel full for a longer period after eating.

They also stimulate the release of two key hormones that regulate appetite: cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1). These hormones send strong signals to the brain to stop eating, helping to reduce both hunger and impulsive food cravings.

Scientific Evidence Behind the Benefits

A clinical study published in Appetite found that overweight women who consumed a spinach extract rich in thylakoids experienced a noticeable reduction in hunger and fewer cravings for sweet and fatty foods. Satiety increased significantly compared to the placebo group (Stenblom et al., 2015).

In a separate 12-week trial, obese women with polycystic ovarian syndrome who took daily thylakoid supplements alongside a calorie-restricted diet saw improvements in body weight, fat mass, waist circumference, and fasting insulin levels. These results were linked to delayed fat digestion and stronger satiety signalling (Pourteymour Fard Tabrizi et al., 2020).

A more recent clinical trial published in the Journal of Ovarian Research focused on insulin resistance and oxidative stress in women with PCOS. Thylakoid supplementation improved markers of metabolic health and gut-brain signalling pathways, suggesting potential long-term benefits in managing chronic metabolic conditions (Nikrad et al., 2023).

How to Get More Thylakoids Into Your Diet

To maximise the benefits of thylakoids, focus on incorporating raw or gently steamed greens into your daily meals. Thylakoids are heat-sensitive, and prolonged cooking can destroy their structure. Light steaming, blending into smoothies, or using them raw in salads allows them to retain their full function.

Spinach and kale are among the best sources, along with parsley, rocket, broccoli, and spirulina. A morning smoothie with raw spinach, a lunch wrap with fresh rocket, and a lightly steamed side of broccoli at dinner provide a strong foundation.

These small additions can make a meaningful difference to satiety across the day. Eating greens before or alongside meals may help reduce portions naturally, without conscious restriction.

Why It Matters for Long-Term Health

Chronic overeating and cravings for high-energy foods are major drivers of weight gain, insulin resistance, and metabolic disease. Thylakoids offer a natural way to support appetite control and metabolic balance, using whole foods already available in most diets.

Unlike appetite suppressants or diet pills, thylakoids work with the body’s own systems. They influence hormone release and digestion rates in a way that encourages sustainable habits and reduces the need for willpower-based restraint. Their presence in whole vegetables also means added benefits like antioxidants, fibre, and vitamins.

Summary

Thylakoids are an overlooked but powerful compound found in common leafy greens. They work by delaying fat digestion and boosting hormones that help the brain recognise fullness. The result is reduced hunger, fewer cravings, and better control over food intake.

Research supports their ability to assist with weight management, insulin control, and satiety. By simply including spinach, kale, broccoli, and other thylakoid-rich greens in your daily diet, you may notice improved appetite regulation without the need for extreme diet strategies.

References

• Stenblom, E. L., Egecioglu, E., Landin-Olsson, M., & Erlanson-Albertsson, C. (2015). Consumption of thylakoid-rich spinach extract reduces hunger, increases satiety and reduces cravings for palatable food in overweight women. Appetite, 91, 209–219. https://www.sciencedirect.com/science/article/pii/S019566631500197X

• Pourteymour Fard Tabrizi, F., Abbasalizad Farhangi, M., Vaezi, M., & Hemmati, S. (2020). The effects of spinach-derived thylakoid supplementation in combination with calorie restriction on anthropometric parameters and metabolic profiles in obese women with polycystic ovary syndrome: A randomized, double-blind, placebo-controlled clinical trial. Nutrition Journal, 19, Article 91. https://nutritionj.biomedcentral.com/articles/10.1186/s12937-020-00601-4

• Nikrad, N., Abbasalizad Farhangi, M., Pourteymour Fard Tabrizi, F., Vaezi, M., Mahmoudpour, A., & Mesgari-Abbasi, M. (2023). The effect of calorie restriction along with thylakoid membranes of spinach on the gut–brain axis pathway and oxidative stress biomarkers in obese women with polycystic ovary syndrome: a randomized, double-blind, placebo-controlled clinical trial. Journal of Ovarian Research, 16, Article 10. https://ovarianresearch.biomedcentral.com/articles/10.1186/s13048-023-01288-x