Saturation index
To stay slim, it is important to eat not low-calorie foods, but foods with a high satiety index, and rely on scientific research and not on prejudices.
Legumes and grains
In general, these are foods with a low satiety index and they are as high in calories as, for example, white bread. They contain slightly more fiber and protein than white bread, but the energy density of these products is approximately the same. Therefore, our body perceives them almost identically.
Nuts: worth it or not?
Nuts are another example of a food that doesn’t have the best satiety index due to its extremely high energy density. Most nuts have about 600 kcal per 100 g, but they are no more filling than baked goods with the same macronutrient content.
Nuts or rice cakes?
Nuts have the same satiety index as, for example, chocolate and rice cakes. What to choose as a snack if you need to keep an eye on your favorite nuts?
Popcorn as a solution
Try the popcorn! Just not the kind in movie theaters, covered in sweet or salty syrup. Popcorn without syrup is the same corn, but popped, mixed with air, and with a reduced energy density. 100 kcal popcorn takes up significantly more space in your stomach than 150 kcal potato chips. So you’ll feel full faster without taking in extra calories.