Use the satiety index to influence hunger and fullness


Satiety: the feeling or state of being sated. To satisfy (a desire or an appetite) to the full.

A study was conducted on the satiety factor of common foods (Holt, 1995). Researchers used white bread as a “control” food to compare other foods to and gave it the satiety index figure of 100.

The participants were fed fixed calorie portions of 38 different foods and their perceived hunger post feeding was recorded.

FIGURE 1. SATIETY INDEX (SI) SCORES based on the ratio of reported fullness 2 hours after a test meal as compared to the group average values after a meal of plain white bread (x axis). The differing lengths of the blue bars represent inter individual variations in fullness to the foods.

The results of the study indicated that satiety is most strongly related to the WEIGHT of the food consumed.

In other words, the foods that weigh the most, satisfy our hunger best, regardless of the number of calories they contain.

However, higher amounts of certain nutrients, such as protein and dietary fibre, also appeared to improve satiety.

Take note of some of the highest performing foods in each group such as popcorn, porridge oats, fish and potatoes. Potatoes being the highest of all tested.

These foods are all composed of a single ingredient and have a plainer taste.

We can use this information to help guide our food choices when entering a phase of intentional caloric deficit or surplus.