How You Can Stay Fuller Longer Using The Satiety Index

April 6, 2010 By Mark

Hello there! If you are new here, you might want to subscribe to the RSS feed for updates on this topic.

Buffer
Tweet

So what is the satiety index? And how will it keep me fuller longer this is an index that was compiled by a researcher in Australia , who monitored people to see how long they would stay satieted for after eating certain types of foods. It was developed by Dr Susanne Holt at the University of Sydney .

And this is what they did in order to compile the index when the study was running, students ate a 240 calorie meal first thing, and then were monitored every 15 minutes to see how satisfied they were afterwards. And this is how the index came about and over a period of two hours they were allowed to eat from a table what they wanted.

In order to get a particular number as a baseline food, they chose white bread at a hundred, so they have something to work from. Overall they gave 38 different foods saitey values and anything that went over a hundred was considered to be a food that will keep you fuller longer. And those below this particular value were ones, which kept the students less full longer.

So which particular foods came out top we shall now see from the following list:

Potatoes surprisingly gave the students a fuller feeling for a long time.
And here’s a bit of a surprise whole grain breads were 50 percent better at keeping the students full in comparison to white bread.
If you like a bit of the sweet stuff then I’m afraid it’s bad news for you, things like cakes, doughnuts, and cookies didn’t keep the students saited for very long, perhaps this will explain why it’s very easy to eat a lot of these foods and not feel full or satisfied.
As regards meat fish will keep you fuller longer compared to beef and chicken, which is a bit of a surprise.
And they say that popcorn is more filling than eating a chocolate bar or some peanuts.

Here are some of the scores of the particular foods that were used in the study which came from the source article for this post. This will give you some idea of how bad or good the foods that you are eating and whether or not they will keep you full for a long period of time.

Wholemeal bread had a score of 157%

White bread had a score of 100 %

As you can see the difference between these two is huge.

Beef had a score of 176 %

Fish had a score of 225 %

So as we can see from these few examples there can be a huge difference between the foods that you eat, and how long you will stay saited before you need something to eat again. This particular research is quite old actually but nonetheless, quite useful and probably will explain lots of things to a lot of people as to why some foods keep them fuller for longer. Whereas others don’t

Source and references

http://www.diabetesnet.com