- Satiety is a psycho-biological mechanism that functions for appetite control after food consumption.
- Satiety Index is developed to measure satisfaction from different food products.
- Food products with high-protein-, water- or fiber-content are proven to have the highest Satiety Index scores.
Here is a list of food products that contribute minimal satisfaction, based on computed using the Satiety Index. Dr. Susanna Holt, University of Sydney, developed this measurement tool to demonstrate that different food products offer different satiating capacities, which is essential in understanding mechanisms of appetite. This information is relevant to obesity treatment and prevention.
These pastries are high-fat content food products, that reported the least satiety index score. In general, food products with high-protein-, water- or fiber-content are considered important for appetite control.
The low-fat version often comes with sugar substitutes. These sweeteners raise blood sugar and stimulate appetite or suppress satiety. For increased satisfaction, full-fat yogurt with granola, fresh berries, and nuts are recommended. This selection provides satisfaction for a longer period of time because fiber is considered satiety-enhancing.
High-fat food products reported below-average satiety index scores. These products contribute minimal satisfaction, opposite to what people expected. This is because lipids are stored instead of immediate digestion for today’s use.
Rice is classified under carbohydrate-rich food products. The recommendation is basmati or brown rice. This is because white rice is considered a “refined” grain, deficient in fiber. Remember that fiber is considered a satiety-enhancing ingredient. Brown rice is considered “whole grain” with complex carbohydrates that require longer digestion.
Eggs are considered a “complete protein”. These products contain essential and non-essential amino acids which are considered satiety-enhancing ingredients. This indicates that guidelines that recommend egg whites only
Cereals With Artificial Sweeteners
Theories on appetite control indicate that increase in blood glucose level is a critical factor for satiety. For this reason, food products with substitute sugars stimulate appetite. Consider that commercial brands of breakfast cereals contain added sugars, especially the ones labeled “reduced sugar.”
The chemical composition influences mechanisms of appetite. Fruit juices are food products with high water content, but deficient in fiber. This composition induces short-term satiating effects.
These food products are classified under “simple” carbohydrates, which are digested quickly. For improved fullness factors, whole-grain bread is recommended. Fiber content is an important factor that contributes increased satiating effects.
Boiled potatoes reported the highest satiety index score. However, when potatoes are deep-fried and covered in sodium, there is a decrease in satiety. High-fat content food products are documented to have low fullness factors.
Alcohol is documented without inhibitory effects on appetite. These documented effects of alcohol on appetite induce short-term appetite stimulation. This research article is published in Physiology & Behavior.
These food products influence appetite control, despite its nutritional value. Food high in sugar and fat-content, like sweet bakery products, reported the least satiating effect. This points back classic theories of appetite control that connect increased blood glucose level with simulated appetite.
These are carbonated drinks with sweeteners. Drinking sodas is connected to different theories of appetite. First, these carbonated drinks raise blood sugar and stimulate appetite or suppress satiety. Second, drinking sodas makes your sweet tooth even sweeter.