Satiety Index was developed by Dr. Holt and her associates at Sydney University in Australia. It measures how full people feel after consuming a fixed calorie load from a variety of foods.
In her study, volunteers were fed 240-calorie portions of 38 different foods. Foods were in the same size chunks and were served under a hood. Then they were asked how full they were and were tested for how much food they ate after 2 hours.
In Satiety Index, a slice of white bread- being the index, has a value of 100. The satiety value of other foods is rated relative to the bread, with foods that offer longer-lasting satiety scoring higher. People that want to lose weight would choose foods with the highest numbers.
The more fiber, protein and water a food contains, the longer it will satisfy.. although we have to look at each food individually.
Fat: Surprisingly, fatty foods do not come up high on the satiety index list, as the body responds to fat as something to be stored for a period of scarcity, rather than something to be used immediately, the gut doesn’t stop sending hunger signals as soon, so we go on wanting to eat more.
Protein: A Washington University found that people who eat a 30% protein diet ate 441 calories less each day than those on a 15% protein diet.
Fiber: High fiber foods also rank high in SI and contain less calories than other foods.
Glycemic Index- GI and Satiety Index- SI: The assumption that GI equals SI is not accurate. Potato is a high GI food and one of the highest SI foods. GI measures how carbohydrates in foods affect the blood glucose levels after eating and a low GI diet aims to stabilize the blood glucose. Satiety index measures how full you will feel after 2 hours of eating certain foods- not just carbohydrate rich foods. There is more to satiety than the effect a food has on your blood sugar. Protein and fat both have minimal effects on blood sugar.
High Satiety Index Foods:
Eggs- 150: Perfect protein and filling.
Porridge- 209: More protein than any other cereal and a good amount of fiber.
Apples- 197: High water and fiber content.
Whole meal pasta- 188: Three times more fiber than white pasta and starchy carbohydrates.
Potatoes: Boiled potatoes- 323 are a lot more filling than fried chips- 116.
Popcorn- 154: Very filling, occupies a bigger space in stomach.
Salad: Slimming food, helps to fill you up if you have it before your meal.
Soup (index varies): Tastes better than water and can be very nutritious with the right ingredients.
Beans- 168: Great source of protein and fiber.
Fish- 225: Steamed or grilled thick white fish is the best for satiety.
Oranges- 202: High fluid content, almost twice as filling as bananas for the same amount of calories, and lower in glycemic index.
Peanuts- 84: Rich source of fibre and protein, crunchy- take longer to chew.
Whole meal bread 157
Whole grain bread 154
White rice 138
Brown rice 132
All-Bran cereal 151
White pasta 119
French fries 116
White bread 100
Ice cream 96