Foods and beverages that are packed with added sugar, such as cakes, cookies, ice cream, candy, and soda, tend to be low in or completely lacking in protein, a nutrient essential for blood sugar control that promotes feelings of fullness.

In fact, protein is the most filling macronutrient. It does this by slowing digestion, keeping blood sugar levels stable, and regulating hunger hormones 

For example, protein helps reduce levels of ghrelin, a hormone that drives appetite and increases calorie intake

Conversely, eating protein stimulates the production of peptide YY (PYY) and glucagon-like peptide 1 (GLP-1), hormones associated with feelings of fullness that help reduce food intake 

Eating foods rich in carbs — particularly refined carbs high in added sugars — yet low in protein can negatively impact fullness and may lead to weight gain by causing you to eat more at subsequent meals throughout the day

High-sugar foods also tend to be low in fiber, a nutrient that can increase feelings of fullness and reduce appetite — though not as much as protein 

SUMMARYHigh-sugar foods and beverages are generally low in protein and fiber, nutrients that are essential for keeping you feeling full and satisfied.