Hunger, Satiety & The Satiety Index

ByNicole Doria

Last week, we went through a bunch of the ins and outs of hunger and how to master it. This week… satiety! So a little more of the same but not?

Catch up with last week’s post here: Post

We left off last week with some things that help us feel more satiated. These are the different nutrients, and things that can help us with our fullness levels so that we can continue to master our hunger.

Sometimes I think the best way to gain understanding is to talk through it and look at some thought processes, but other times we need to dive into the science and see what’s been studied.

Here we’re gonna start off with a research study by Dr. Holt so, hopefully, gain a better understanding of what specific foods help us stay fuller longer.

The Research Study by Dr. Holt

Dr. Holt and colleagues at Sydney University in Australia wanted to gauge the level of fullness individuals experience after consuming a standardized calorie intake from various foods.

In their research, volunteers were provided 240-calorie portions of 38 diverse foods, all served in equal-sized portions under controlled conditions. Following consumption, participants rated their sensation of fullness and were later assessed for subsequent food intake after a two-hour interval.

From this came the Satiety Index (SI). Which you can see in the graph depicted below from the actual research.

In the Satiety Index scale, a slice of white bread serves as the benchmark with a value of 100.

Other foods were evaluated relative to this reference point, with those offering extended satiety earning higher scores.

So what have we gained from all of this? Help with fullness. Individuals aiming for weight loss will typically want to opt for foods with elevated Satiety Index values.

What are those generally?

Foods rich in fiber, protein, and water tend to cause a prolonged feeling of fullness, but the satiating effects vary for each food item within these categories.

Some score well on the Satiety Index while containing fewer calories compared to other food categories.

Contrary to expectations of the researchers, fatty foods rank lower on the satiety index. This is possibly due to the body perceiving fat as a reserve for potential scarcity rather than immediate consumption, thereby delaying the hunger signals stopping point. If you’re looking for a really interesting book that goes into a lot about the hunger and fullness signaling, I highly recommend The Hungry Brain: Outsmarting the Instincts That Make Us Overeat by Stephan J. Guyenet Ph.D.

It’s really important (from the research study) to note that we cannot equate the Glycemic Index (GI) with the Satiety Index. Why?

Let’s take the potato. Despite being high in GI, it ranked among the foods with the highest Satiety Index scores.

Unlike GI, which measures the impact of carbohydrates on postprandial blood glucose levels, the Satiety Index assesses the sense of fullness after consuming various foods, with factors beyond carbohydrate content, such as protein and fat.

Research Study: A satiety index of common foods – PubMed

High Satiety Index foods

So what do we do?

How do we make this work for us?

We look at the Satiety Index for food choice while dealing with higher levels of hunger to make the weight loss journey a little more manageable.

Please remember… According to the Satiety Index, the following foods and percentages represent how much more or less satisfying a particular food is compared to white bread, which is used as the reference point and assigned a value of 100%.

For example, if a food has a satiety index of 200%, it means it’s twice as satisfying as white bread. And if a food has a satiety index of 50%, it means it’s only half as satisfying as white bread.

Also, these percentages were founded in a standard portion of a particular foods.

So for simplicity… The higher the percentage, the more satiating the food is perceived to be.

  • Potatoes, boiled: 323% – Potatoes are high in complex carbohydrates and fiber, which can promote feelings of fullness and satisfaction.
  • Ling fish: 225% – Fish like ling are rich in protein and healthy fats, which are known to be satiating nutrients.
  • Porridge/Oatmeal: 209% – Oatmeal is high in soluble fiber, which slows digestion and helps control appetite.
  • Oranges: 202% – Oranges are high in fiber and water content, which can help fill you up and keep you satisfied.
  • Apples: 197% – Apples are also high in fiber and water, making them a filling and satisfying snack.
  • Brown pasta: 188% – Whole grain pasta like brown pasta contains more fiber and nutrients than white pasta, promoting greater satiety.
  • Beef: 176% – Beef is a good source of protein, which is highly satiating and can help you feel full for longer periods.
  • Baked beans: 168% – Baked beans are high in fiber and protein, which contribute to feelings of fullness and satisfaction.
  • Grapes: 162% – Grapes contain natural sugars and fiber, which can help curb hunger and keep you feeling satisfied.
  • Whole meal bread: 157% – Whole meal bread contains more fiber and nutrients than white bread, helping to keep you full and satisfied.
  • Grain bread: 154% – Grain bread, like whole meal bread, contains a variety of grains and fiber, contributing to its satiety factor.
  • Popcorn: 154% – Popcorn is a whole grain snack that is low in calories and high in fiber, making it a satisfying snack choice.
  • Eggs: 150% – Eggs are a good source of protein and healthy fats, which can help keep you feeling full and satisfied.
  • Cheese: 146% – Cheese is high in protein and fat, which can promote feelings of fullness and satisfaction when consumed in moderation.
  • White rice: 138% – Although lower than brown rice, white rice still contains carbohydrates that can provide a sense of fullness, albeit with less fiber.
  • Lentils: 133% – Lentils are high in protein and fiber, both of which contribute to their satiety-promoting properties.
  • Brown Rice: 132% – Brown rice is a whole grain that contains more fiber and nutrients than white rice, aiding in feelings of fullness.
  • Honeysmacks: 132% – Honeysmacks, being a breakfast cereal, may contain fiber and nutrients that contribute to its satiety factor.
  • All-Bran: 151% – All-Bran is a high-fiber cereal that can help keep you feeling full and satisfied throughout the morning.
  • Crackers: 127% – Crackers often contain some fiber and carbohydrates, contributing to their moderate satiety level.
  • Cookies: 120% – Cookies are high in sugar and fat, which can provide a short-term feeling of fullness but may not be as satiating in the long run.
  • White pasta: 119% – White pasta is lower in fiber and nutrients compared to whole grain options, which may impact its satiety factor.
  • Bananas: 118% – Bananas are a good source of fiber and natural sugars, contributing to their moderate satiety level.
  • Jellybeans: 118% – Jellybeans are high in sugar and low in nutrients, providing a quick energy boost but not contributing much to satiety.
  • Cornflakes: 118% – Cornflakes are low in fiber and protein, which may lead to a quick spike in blood sugar followed by hunger.
  • Special K: 116% – Special K cereal often contains added vitamins and minerals but may lack sufficient fiber to promote long-lasting satiety.
  • French fries: 116% – French fries are high in fat and calories but low in fiber, leading to a temporary feeling of fullness.
  • Sustain: 112% – Sustain is a breakfast cereal that may contain added nutrients and fiber, contributing to its moderate satiety level.
  • White bread: 100% – White bread is low in fiber and nutrients compared to whole grain options, which may lead to less satiety.
  • Muesli: 100% – Muesli typically contains a mixture of grains, nuts, seeds, and dried fruits, providing moderate satiety due to its fiber content.
  • Ice cream: 96% – Ice cream is high in sugar and fat, providing a temporary feeling of fullness but lacking in long-term satiety.
  • Crisps: 91% – Crisps are high in fat and calories but low in nutrients and fiber, leading to a short-lived feeling of fullness.
  • Yogurt: 88% – Yogurt is a good source of protein and calcium but may contain added sugars that could impact its satiety factor.
  • Peanuts: 84% – Peanuts are high in protein and healthy fats, making them a relatively satiating snack option.
  • Mars candy bar: 70% – Candy bars like Mars are high in sugar and fat but lack fiber and nutrients, leading to a short-lived feeling of fullness.
  • Doughnuts: 68% – Doughnuts are high in sugar and fat, providing a temporary feeling of fullness but lacking in nutritional value.
  • Cake: 65% – Cake is high in sugar and fat, offering a quick energy boost but not contributing much to satiety.
  • Croissant: 47% – Croissants are high in butter and refined flour, providing little in the way of satiety due to their low fiber content.

List adapted from S.H.A. Holt, J.C. Miller, P. Petocz, and E. Farmakalidis, “A Satiety Index of Common Foods,” European Journal of Clinical Nutrition, September 1995, pages 675-690.

Prioritizing the things that help with satiety for hunger management:

Ok ok ok… so all that. And yet we still probably need some round about amounts or guidance because we do not want to simply eat 5 potatoes a day. That is not going to be helpful overall. We need variety, balance & moderation. Sooooooo….

  • Protein: Aim for 30-40g per meal. Protein is the best macronutrient we can choose for the purpose of feeling & staying full. It takes longer to digest.  According to the study by Weigle et al. (2005), protein-rich diets were found to lead to a daily reduction of 441 calories compared to lower protein diets, indicating the satiating properties of protein-rich foods.
  • Fiber: Aim for 20-28g per day. These foods help manage cravings and control calorie intake. More on this to come in following weeks.
  • Fruits and veggies: Aim for 200g per meal or half your plate. These nutrient-dense foods offer volume to meals without excess calories. They provide essential vitamins, minerals, and fiber. This promotes a healthy digestive system too. High-volume, low-calorie foods like cucumbers, watermelon, snap peas, carrots, grapes, and berries.  
  • Hydration Intake: Hydrate by drinking at least half your body weight in ounces of water daily or 80 oz of water. (Just an easy rule of thumb.) You can choose sparkling water for hydration and a fuller feeling… the bubbles help lol. Fluids add volume to the stomach which triggers the stretch receptors in your stomach to send an “I am full” signal to your brain. Hydrating is also important because your body can not always distinguish between hunger and thirst. Starting everything with a glass of water may be the best way to help with hunger management. 
  • Healthy Fats: Fats keep you feeling full for longer, preventing overeating between meals. They also help stabilize blood sugar levels, reducing cravings. Healthy fats aid in the absorption of essential vitamins and serve as an alternative energy source during weight loss. Focus on sources like avocados, nuts, seeds, and olive oil.

What’s next regarding hunger?

  • Volume Eating
  • Fiber
  • Healthy fats

I hope this helps!

With love, Coach Nik

References

Similar Posts

Leave a Reply