We know that satiety is what allows end hunger and defines the time between feedings. Therefore, knowing the food they produce greater satiety may be helpful to control what we eat and so promote a diet without excess.
More than a decade, in order to award a number that valued the satiety that produce common foods, we conducted a study that determined the satiety index of 38 foods, those most common.
They asked individuals who consumed different foods and for 120 minutes after every 15 minutes was assessed satiety to invite to eat whatever they wanted in a number of foods and drinks.
In addition, all food is presented on the same basis, ensuring that not influence the presentation or ambient light and detail.
Thus, taking as reference the satiety producing bread, which is credited to an index of 100 and accordingly it is known that more satiety foods are produced :
- Boiled potatoes having a ratio of 323 satiety
- Fish that has an index of 225 satiety
- Oats oatmeal or possessing a satiety index of 209
- Oranges satiety index which is 202
- Apples that have a satiety index of 197 consumed with your skin
- Pastas having a satiety index of 188
- Beef lean satiety index which is 176
- Baked beans whose satiety index is 168
- Fresh grapes that have a satiety index of 162
- Whole wheat bread has a satiety index of 157
- Popcorn having a satiety index of 154
- Eggs which has an index of 150 satiety
- Cheese satiety index which is 146
- Lentils , which have an index of 133 satiety
- White rice which satiety index is 132
Foods that produce less satiety find the pastries and cakes and sweets or chocolates.
It was found that the content fibre, water and protein correlated positively with the level of satiety, while the fat content is inversely proportional thereto.
It is an interesting study that can give weapons to better control food intake if we choose those mostsatiety produced.
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