This is interesting stuff! Especially if you’re on a diet. It’s going to be a shocker for some of you…because it was for me.
Researchers have compiled what’s called…
THE SATIETY INDEX
You can actually eat more food but for less calories. Does that sounds like BS? It’s actually true! 🙂 And the key is Food Volume.
Volume of food refers to the sheer amount of food on your plate.
Calories refers to the amount of energy in the food…Volume and Energy are NOT the same thing! And that’s exciting! Read on…
IT’S A GAME CHANGER!
Some foods provide a lot of volume, but little calories.
Other foods provide little volume but a lot of calories – think chocolate, nuts, ice cream and so on.
Thanks to research at the University of Sydney we now have the SATIETY INDEX – a ranking of foods by how full they make you feel relative to the amount of calories they contain.
I use this as knowledge to fill my clients up while getting them lean on my Weight Loss Coaching Programs. The typical response from my clients is that they are losing weight but not feeling hungry, since they are able to load up on food. It’s a dieter’s dream!
THE STUDY
The satiety researchers tested different foods for their ability to make you feel full.
They established a baseline by giving white bread a score of 100 and ranked everything from there. So if something has a score of more than 100, it’s more filling than white bread. Less than 100, it’s less filling than white bread.
They fed subjects an exact 240 Calories worth of all the foods to make sure the energy content was standardised.
Here are some of the top results. Then I’ll give you the full list of the satiety index below:
- Potatoes: 323% (the most filling food)
- Oatmeal: 209%
- Oranges: 202%
- Apples: 197%
- Brown Pasta: 188%
- Beef: 176%
- Baked Beans: 168%
- Popcorn: 154%
- Eggs: 150%
Are you surprised that white potatoes are the most filling food? I was. But I do love my potatoes – even jacket potaotes – and I stay lean all year, so maybe it shouldn’t be such a surprise 😂.
Before I give you the full Satiety Index, I’ll just tell you my favourite high-satiety foods:
- Eggs
- Egg whites
- Chicken breast
- Turkey breast
- Oatmeal
- White potatoes
- Sweet potatoes
- Cous cous
- Bulgar wheat
- Lean fish like tuna
- Apples
- Low-fat dairy like cottage cheese
- Quark (fat-free cream cheese)
- All cruciferous veggies like broccoli and cauliflower
If you make a diet comprising mostly of these type of foods, you WILL lose weight easily and without much hunger. Or just have create the perfect diet for you here 🙂 .
FULL SATIETY INDEX
(The higher the number, the more filling it is)
So cake, croissants, ice cream, muesli – not so filling.
Fish, beef, beans, potatoes, apples, eggs, oats – good to go (as far as making you feel full).
I hope you found that useful. If you have questions, you can ask me on my social media links below 🙂
Mark McManus
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