These foods can help you gain/lose weight
In 1995, a satiety index was created. They separated 38 different foods into six categories. Each food was equated to 240 calories (kcals). The researchers used white bread as the standard to base everything else off - it was given a satiety index score of 100%. A high satiety score meant a food was more filling, a low satiety score meant a food was less filling.
Now before I go any further - there is nothing magical about these foods. They won’t help you “bLaSt fAt aWaY”. They are more or less satiating which means you will need to eat less or more of them in order to feel full.
Some of the highest scoring foods:
Potatoes (323 ± 51)
Fish (225 ± 30)
Porridge (209 ± 36)
Oranges (202 ± 34)
Apples (197 ± 32)
Grapes (162 ± 32)
Popcorn (154 ± 40)
Some of the lowest scoring foods:
Croissant (47 ± 17)
Donut (68 ± 20)
Cake (65 ± 17)
Mars Bar (70 ± 25)
These scores make sense. Foods that are hyperpalatable (delicious) are less filling. After all, doesn't it feel like we have a second “dessert stomach”? Conversely, foods that are high in protein, fiber, water, and/or low in fats are more filling per calorie.
Some interesting (and potentially obvious) takeaways:
Potatoes were scored at over three times more satiating than white bread(!!)
Food that weighed more was typically scored as more satiating
Food that was more palatable (tastier) was scored as less satiating
Protein, fiber, and water content had a positive correlation with satiety scores whereas fat had a negative correlation
76% of foods tested had a higher satiety score than white bread
One of the things I’d love to see happen in my lifetime is satiety scores added to foods. Imagine if we could stroll through the grocery aisles and see exactly which foods would make us feel more/less full. In my opinion, it would help people make better choices considering foods that are more satiating are generally healthier.
