The Satiety Index
Different foods have different effects on satiety.
It is also much easier to overeat on some foods than others.
For example, it may be quite easy to eat 500 calories (or more) of ice cream, while you'd have to force feed yourself to eat 500 calories of eggs or broccoli.
This is a key example of how the food choices you make can have a huge impact on the total calories you end up consuming.
There are many factors that determine the satiety value of different foods, which is measured on a scale called the satiety index (17).
The satiety index is a measure of the ability of foods to reduce hunger, increase feelings of fullness and reduce energy intake for the next few hours.
If you eat foods that are low on the satiety index, then you will be hungrier and end up eating more. If you choose foods that are high on the satiety index, you will end up eating less and losing weight.
Some examples of foods with a high satiety index are boiled potatoes, beef, eggs, beans and fruits, while foods that are low on the satiety index include donuts and cake.
Clearly... whether you choose fulfilling foods or not will have a major difference on energy balance over the long term. Because a calorie from a boiled potato is not the same as a calorie from a doughnut.
BOTTOM LINE:Different foods have different effects on satiety and how many calories we end up consuming in subsequent meals. This is measured on a scale called the Satiety Index.
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