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Foods that make you full (more)

posted on 08 Nov 2016 18:47 by health2u directory Knowledge

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Graph: Satiety Index for 38 foods with same 240 calories [ Holt SH et al ]

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Top 10 foods with maximal satiety index are...

(1). Potato (steamed / boiled) = 323

(2). Fish = 225

(3). Oat porridge = 209

(4). Orange (whole fruit, not juice) = 202

(5). apple = 197 

(6). Brown pasta = 188 

(7). Beef = 176

(8). Baked bean = 168

(9). Grapes = 162

(10). Wholemeal bread = 157

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Graph: Satiety Index of 6 food categories

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In general, whole fruits (not juice), protein-rich foods & carbohydrate-rich foods have higher satiety index than breakfast cereals, snacks & confectionary, bakery.

Brown breads have higher satiery index than white breads.

Mixing high satiety food with green vegetables may be useful in weight control, esp. ones with diabetes.

Have a healthy day! 

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From > https://www.ncbi.nlm.nih.gov/pubmed/7498104

From > DiabetesnetNutritiondata;  Mendosa

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