Jan 26

Satiety. Huh? Reduce Calorie Intake by Managing Hunger

During my morning research session today, I came across a word I didn’t know — satiety. Huh? What the heck is that?

It was used in a description of a recipe that used protein powder as a replacement for other ingredients. You know the gig — gotta have that protein.

Further exploration revealed satiety is a buzzword in the diet and nutrition universe. A word we weight-loss- and weight-management-minded folks might, and perhaps should, hear often.

Foods high on the satiety index

Foods that fill us up and greatly help us manage hunger.



Ok, let’s make this easier, sa-TIE-atee, according to WebMD.com. It’s the state of feeling full. So, when we say something increases the satiety, it increases the feeling of fullness.

What Foods Fill Us Up?

Dr. Susanna Holt and her associates at the University of Sydney, Australia, developed the “Satiety Index.” It tells us what foods have the highest ability to satisfy hunger over a short period of time, two hours. Using 240-calorie portions of popular foods, Dr. Holt ranks the test foods according to how they compare with a slice of white bread, which carries a rank of 100.

The following foods are rated by how much food people ate after consuming the foods to satisfy their hunger.

Boiled potatoes ranked highest at 323 on the index, while candy and cake came in below 70, and the lowly croissant scored 47.

By eating foods that are higher on the index, more satisfying, we can assist in managing our hunger.

How the Satiety Index Helps Weight-Loss Surgery Patients

The axiom is, if you are satisfied longer you will eat less (in the long run). That’s great for those wanting to lose weight. Great also for those of us who eat often (every three to four hours). The index can help us make some good decisions, think creatively when we make menu selections and combine foods.

That’s what started this whole thread — trying to be creative by substituting protein powder for flour.

But, it’s important to understand a 240-calorie portion of fruit is a huge serving we would not be able to handle.

In addition, many of the high satiety foods are not on our bariatric radar. So, the key is to see what’s high and what’s not and figure out how to balance those foods to our benefit.

In a report on the index by David Mendosa, he quotes Dr. Holt as saying, “Many ‘health-conscious’ dieters will eat a meal based on several pieces of fruit and some rice cakes (in Australia anyway) and then wonder why they feel ravenous a few hours later. These kinds of extremely low-fat, high-carb meals do not keep hunger at bay because they are not based on slowly-digested carbs and probably don’t contain enough protein. A dieter would be better off eating a wholesome salad sandwich on wholegrain bread with some lean protein like tuna or beef and an apple. This kind of meal can keep hunger at bay for a very long time.”

Foods that satisfy hunger are rated using the Fullness Factor formula.

FF values range from 0 to 5. Foods with high FF’s are more likely to satisfy hunger with fewer calories. Foods with low FF’s are less likely to satisfy your hunger.

Expanded List, the Fullness Factor

Ron and Lori Johnson, who developed NutritionData.com, took the Satiety Index further. They reviewed additional studies and published observations to expand the scope of the index and create their Fullness Factor (FF) formula. FF values fall within the range of 0 to 5. Foods with high FF’s are more likely to satisfy your hunger with fewer Calories. Foods with low FF’s are less likely to satisfy your hunger.

“The Fullness Factor can be used in conjunction with nearly any type of diet or approved food list,” reports NutritionData.com. “By simply selecting foods with higher Fullness Factors, you’ll improve your chances of consuming fewer Calories, while simultaneously minimizing your hunger.”





About the author

Laurie Lee Dovey

LLD is a writer, photographer, marketing and media consultant, hunter, angler, RVer, sports nut, poker player, and wife.

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