A 1995 paper - Eur J Clin Nutr. 1995 Sep;49(9):675-90.
A satiety index of common foods.
claims that boiled potatoes a re the most satiating food. However, potatoes also have one of the highest glycemic indices (loads) and thus is less than ideal for a weight-reducing diet.
Does anyone know of other staples foods with better characteritics ?
Low-calorie foods are, by nature, not satiating. To really activate the satiation sensors, you need fat. Try coconut oil.
That said, you may feel quite full after consuming very high-fibre substances, such as psyllium husk.
they say that chia seeds. They're nutritious, easy on your gut, and soak up water & expand in volume. Try a tablespoon washed down with a glass of water.
Satiety is a term used to explain the feeling of fullness and loss of appetite that happens after eating.A scale called the satiety index measures this effect. It was developed in 1995, in a study that tested 240-calorie servings of 38 different foods.The foods were ranked according to their ability to satisfy hunger. Foods that scored higher than 100 were considered more filling, while foods that scored under 100 were considered less filling. Filling foods tend to have the following characteristics:
· High in protein: Studies show that protein is the most filling macronutrient. It changes the levels of several satiety hormones, including ghrelin and GLP-1.
· High in fiber: Fiber provides bulk and helps you feel full for longer. Fiber may slow down the emptying of the stomach and increase digestion time.
· High in volume: Some foods contain a lot of water or air. This may help with satiety as well.
· Low in energy density: This means that a food is low in calories for its weight. Foods with a low energy density are very filling. They typically contain a lot of water and fiber, but are low in fat.Most satiating foods eggs, bananas,fish,orange, beef, apples, grapes
References
Holt SH, Miller JC, Petocz P, Farmakalidis E. Eur J Clin Nutr. A satiety index of common foods. 1995 Sep;49(9):675-90.
Am J Clin Nutr. 2008 May;87(5):1558S-1561S.Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S.
Low-calorie foods are, by nature, not satiating. To really activate the satiation sensors, you need fat. Try coconut oil.
That said, you may feel quite full after consuming very high-fibre substances, such as psyllium husk.
they say that chia seeds. They're nutritious, easy on your gut, and soak up water & expand in volume. Try a tablespoon washed down with a glass of water.
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