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FFolkes

You've heard of the ‘glycemic index’, now say hello to the ‘satiety index’ and put a stop to diet induced hunger pangs for good.

What is the satiety Index?

The ‘satiety index’ is a measure of how filling a food is.  Developed by Dr Susanne Holt, a scientist from Sydney University in Australia it helps dieters identify which foods are most likely to fill them up and prevent over eating.

How was the satiety index developed?
Volunteers were fed 240 calorie portions of a whole variety of different foods then two hours later they were allowed to choose foods from a small buffet where the researchers monitored exactly how much food they ate.  Each volunteer was also questioned at regular intervals about how full they felt.  Foods were then ranked on their comparative ability to satisfy hunger.  White bread was taken as the baseline and given a score of ‘100’.  Foods scoring higher than 100 were more satisfying and foods scoring under 100 were less satisfying.

Why are some foods more filling than others?
Foods high in protein, fibre and water tend to score well on the satiety index.  As do foods that take up plenty of room in the stomach such as popcorn or those that are heavy such as potatoes.  This is why even though a small packet of sweets may have exactly the same number of calories as a baked potato; the potato will have a far greater ability to fill us up.  Chewing has an affect on satiety too as the more we chew the more we release enzymes that register fullness in the brain.

So what are the top ten most filling foods?

1.  Potatoes
Score: 323
It is thought that it is the sheer bulk and weight of potatoes that makes them so great at filling is us up.  They do however have a high GI rating which means they can release their sugars quite quickly into the blood stream, but don’t let that put you off.  Simply eat them with their skins on in the form of mashed potatoes, jacket potatoes, baby new potatoes and potato wedges (baked, not fried).  The extra fibre will make them even more filling and will lower their GI.  Eating them at the same time as a protein rich food such as meat, fish or beans will reduce the GI further and fill you up more too.

2. Fish
Score: 225
Fish is one of life’s true super foods.  Rich in protein (hence why it is so filling), low in fat and loaded with B vitamins (essential for a healthy nervous system and energy production).  Oily fish such as trout, salmon, fresh tuna and mackerel are important sources of vitamins A, for healthy eyes, D for strong bones and E for glowing skin as well as those all important omega-3 fatty acids.

3. Porridge/oats/oatmeal
Score: 209
The fibre content of oats and oatmeal is what puts them at number three in the most filling foods charts but of course they are also high in protein, immune strengthening zinc, energy giving iron and bone strengthening calcium.  They are also an excellent source of manganese which helps control blood sugar levels and their high levels of soluble fibre makes them great at lowering blood cholesterol.  Eat either for breakfast as porridge, muesli or soaked overnight in milk and spooned over fresh fruit salad.

4. Apples and Oranges
Score: 202
Apples and oranges have a great filling combination of bulk, high water content and fibre so it’s little wonder they come in at number four.  Eat at least one apple and orange everyday.  Try baked apple with a drizzle of maple syrup and a dollop of low fat ice-cream or crème fraiche or swap your usual desert for a bowl full of fresh orange segments.

5. Whole-wheat pasta
Score: 188
Whole-wheat pasta is richer in vitamins, minerals and fibre than white pasta and contains twice as much iron.  Eat with plenty of fresh vegetables such as broccoli, green beans and sweet corn and add in some high protein food such as tuna, chicken or ham for an extra filling effect.  Steer clear of high fat sauces though and go for tomato based ones instead.

6. Beef
Score: 176
Beef, like most meats is a good source of B vitamins, zinc and iron and as long as you go for extra lean cuts it is low in fat too. Try a delicious vegetable stir-fry with strips of extra lean beef or a small fillet steak with a generous side order of vegetables.

7. Beans
Score: 168
Beans are almost the perfect health food.  Their high levels of fibre and sheer bulk make them fabulously filling whilst their low levels of fat mean they won’t pile on the pounds.  They are a great source of iron for people who don’t eat meat and they are rich in B vitamins too.  Swap your usual lunchtime sandwiches for a mixed bean salad or beans on toast.  Ditch those high fat meat burgers for a delicious and nutritious bean burger instead and don’t forget to add them to stews, soups, casseroles, curries and chilli-con-carnes.

8. Grapes
Score:162
The high water content of grapes helps to make them so filling and the red ones contain powerful polyphenols (the same as those in red wine) which can have a very positive effect on reducing heart disease.  Keep some with you in your bag at all times and use them to fend of cravings for high fat/sugar snacks such as crisps, biscuits or chocolate.

9. Wholemeal bread
Score: 157
Wholemeal bread is filling because it is high in fibre and also provides plenty of bulk which stretches the receptors in the stomach sending a signal to the brain that it is full.  It is also far richer in fibre, zinc, magnesium and B vitamins than white breads too because it milled from the complete grain therefore no valuable nutrients are taken out.

10. Popcorn
Score: 154
Provided you don’t pile on sugar and salt, air-popped popcorn is an extremely healthy low fat, low calorie food and it’s ability to fill a lot of space in the stomach makes it  great at fending off hunger.  It’s also low GI and a good source of fibre.