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The Satiety Index

Saturday, December 28, 2013

--> The Satiety Index

What is the Satiety Index and what does it aim to do? The satiety index, not to be confused with the glycemic index and the Lipemic index, is aimed at finding foods that best satisfy your hunger in order to obtain your weight lose goals.

"The quest is to find slimming foods with the best ability to satisfy your hunger for as long as
possible."

Here is the Abstract from the study:

"OBJECTIVE: The aim of this study was to produce a validated satiety index of common foods. http://www.ncbi.nlm.nih.gov/pu
bmed/7498104

See the below: From most fulfilling at the top to Least fulfilling at the bottom . I have excluded the middle otherwise the list would be too long but as we can see from the list, whole foods tend to top the list while processed foods tend to be near the bottom. ( Highlighted in yellow are foods that contain carbohydrates with their fiber intake)

Potatoes, boiled 323%
Ling fish 225%
Porridge/Oatmeal 209%
Oranges 202%
Apples 197%
Brown pasta 188%
Beef 176%
Baked beans 168%
Grapes 162%
Whole meal bread 157%
...

White bread 100%
Muesli 100%
Ice cream 96%
Crisps 91%
Yogurt 88%
Peanuts 84%
Mars candy bar 70%
Doughnuts 68%
Cake 65%
Croissant 47%

There was also another studying done that was used to predict the Fullness factor of certain foods and their results were listed in the below graph:

The "Fullness Factor"

Notice something about this list? The most satiating food is the dreaded potato which is filled with carbohydrates and also sits atop the fearsome glycemic index with all it's evil glucose. Yet despite its insulin spiking abilities it is regarded as one of the most appetite suppressing foods according to this study along with foods that are high in protein...wait I thought carbohydrates are suppose to make us hungry all the time and not suppress our appetites or make us feel full? What gives?

This where the type of carbohydrate consumed comes into play as not all carbohydrates are created equal. ( as I will discuss in the glycemic index section as well). Boiled plain potato's are just what they sound like Boiled and plain, meaning not rich in salt or fat and they are not particularly "sweet" like a candy bar. Additionally, Potatoes tend to have a higher water content and this can account for increased satiety over their often drier and refined counterparts. www.ernaehrungsde
nkwerkstatt.de/fileadmin/u
ser_upload/EDWText/TextEle
mente/Ernaehrungswissensch
aft/Naehrstoffe/Saettigung
_Lebensmittel_Satiety_Index.pdf


There does exist limitations to the Satiety Index:

1) Just like the glycemic Index, Nobody consumes food in isolation. We don;t just sit down and eat plain spaghetti or fish we usually add some vegetables, Fat and protein which can change the satiety reading when foods are combined together

2) The satiety index only tells us how much a particular food will satisfy your appetite not the the nutritional value or how it will make you feel, how it will affect digestion etc.

"The Satiety Index has, as does the glycemic index, limitations. It doesn’t tell you anything about the nutritional value of the food; only how well a certain food satisfies your hunger. If you look at the list you will see that jellybeans score high. One of the reasons, according to the researchers, is that jellybeans made the test volunteers slightly nauseous and therefore they didn’t feel like eating for quite a while after eating their portion of 240 calories of jellybeans. " www.ernaehrungsde
nkwerkstatt.de/fileadmin/u
ser_upload/EDWText/TextEle
mente/Ernaehrungswissensch
aft/Naehrstoffe/Saettigung
_Lebensmittel_Satiety_Index.pdf


Effect of glycemic carbohydrates on short-term satiety and food intake.
-- www.ncbi.nlm.nih.
gov/pubmed/12828188


Short-term satiety in preschool children: a comparison between high protein meal and a high complex carbohydrate meal.
-- www.ncbi.nlm.nih.
gov/pubmed/10953755



Sensory-specific satiety: comparison of taste and texture effects.
-- www.ncbi.nlm.nih.
gov/pubmed/9792729


"One of the most detailed studies that demonstrates this was conducted by Suzanna Holt and her fellow researchers at the University of Sydney. The results of their study, "The Satiety Index of Common Foods", were published in the European Journal of Clinical Nutrition, September 1995. In this study, the researchers fed human test subjects fixed-Calorie portions of thirty-eight different foods, and then recorded the subjects' perceived hunger following each feeding. The results of Holt's study, like many similar studies, indicate that satiety is most strongly related to the weight of the food consumed. In other words, the foods that weigh the most, satisfy our hunger best, regardless of the number of Calories they contain. However, higher amounts of certain nutrients, such as protein and dietary fiber, also appear to improve satiety." - www.ernaehrungsde
nkwerkstatt.de/fileadmin/u
ser_upload/EDWText/TextEle
mente/Ernaehrungswissensch
aft/Naehrstoffe/Saettigung
_Lebensmittel_Satiety_Index.pdf


Please also take note that Starches are some of the most satiety inducing foods on the planet have been for thousands of years due to their effect on insulin and leptin. they also have a pronounced effect on our thyroid gland and hypothalamus.

"Insulin's role is more clearly explained in Ivy's book The Future of Sports Nutrition: Nutrient Timing. He writes that, yes, insulin is a promoter of fat synthesis. But it is also a crucial hormone for promoting protein synthesis, reducing protein degradation (including suppressing cortisol, which can be catabolic in nature), and promoting glucose uptake and glycogen storage in muscle. Insulin, notably, also suppresses appetite." - evolvinghealthsci
ence.blogspot.ca/2012/05/g
ood-insulin-bad-insulin-it
s-role-in.html


Good Luck

Scott
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Member Comments About This Blog Post
  • MILLIE5522
    You have given me a lot to think about. I know, that for me, chicken or turkey works really well, as does any kind of soup and boiled eggs. I shall certainly try out boiled potatoes....should go well with chicken! emoticon
    1664 days ago
  • no profile photo ROXYCARIN
    emoticon
    1666 days ago
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