By choos­ing foods with a high sati­ety index, you can con­trol your hunger.

You have prob­a­bly noticed that after eat­ing dif­fer­ent foods, the feel­ing of hunger returns to us after dif­fer­ent peri­ods of time: some­times we are full for sev­er­al hours, and some­times after 30 min­utes we feel as if we had not eat­en any­thing.

Saturation index

To describe this phe­nom­e­non, nutri­tion­ists have long intro­duced a spe­cial indi­ca­tor — sat­u­ra­tion index (Sati­ety Index — SI), with which you can eval­u­ate how well a par­tic­u­lar food can sati­ate you.

The first seri­ous study of this issue was car­ried out by Aus­tralian sci­en­tists back in 1995. To do this, they select­ed 38 food prod­ucts and divid­ed them into six cat­e­gories (fruits, baked goods, snacks, high-car­bo­hy­drate foods, high-pro­tein foods and break­fast cere­als). Each serv­ing con­tained 240 kcal. After con­sum­ing a cer­tain prod­uct, the sub­jects not­ed a sub­jec­tive feel­ing of full­ness every 15 min­utes, and the vol­ume of food eat­en was also assessed 120 min­utes after con­sum­ing the test prod­uct. The food sati­ety index was assessed in com­par­i­son with white bread, whose SI was tak­en as 100%.

(Read also: Why you don’t need to focus on the glycemic index of a prod­uct.)

The results of the study were as follows:

  • the undis­put­ed leader was boiled pota­toes, whose SI was 323% (it’s not for noth­ing that this veg­etable is con­sid­ered an excel­lent dietary prod­uct),
  • among the fruits, apples and oranges have proven them­selves best,
  • fish has sur­passed all oth­er pro­tein prod­ucts,
  • Pop­corn was the leader among snacks,
  • quite pre­dictably, sweets are at the end of the list, and the crois­sant is rec­og­nized as an absolute out­sider in terms of sat­u­ra­tion.

Choose your products wisely

Of course, sati­a­tion from a par­tic­u­lar food may vary from per­son to per­son, but the gen­er­al trends are quite obvi­ous: foods with low ener­gy den­si­ty, rich in fiber and pro­tein, as a rule, are more sati­at­ing than oth­ers. There­fore, when los­ing weight, it is wis­er to build your diet around these foods. Of course, a low SI does­n’t auto­mat­i­cal­ly black­list your favorite Mars, just remem­ber that each food has its place and time in a bal­anced diet.

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