About the Food Satiety Index

What is the Satiety Index?

The Satiety Index was developed by Dr. Susanna Holt at the University of Sydney in 1995. It measures how filling different foods are relative to white bread, which is given a score of 100.

Foods scoring higher than 100 are more filling than white bread, while foods scoring lower are less filling. The higher the satiety index of a food, the more filling it is and the less you'll likely eat at your next meal.

The original study tested 38 different foods, but researchers have continued to expand the database to include more foods over time, creating a comprehensive satiety index food list.

How is the Satiety Index Measured?

In the original study, participants ate 240-calorie portions of different foods and then rated their feelings of hunger every 15 minutes for the next 2 hours. They were then allowed to eat freely from a buffet, and their food intake was recorded.

The satiety index value was calculated by comparing how much the participants ate at the buffet after consuming each test food versus after consuming white bread. This methodology created the satiety index scale we use today.

What Affects Satiety?

Several factors influence how filling a food is:

• Protein: High-protein foods tend to be more filling, making them excellent choices for weight management.
• Fiber: Foods high in fiber slow digestion and promote fullness, which is why many high-fiber foods have a high satiety index.
• Volume: Foods with high water content take up more space in the stomach, contributing to their satiety value.
• Density: Less energy-dense foods (fewer calories per gram) tend to be more filling, making them ideal for weight management.
• Chewing time: Foods that require more chewing can increase satiety by slowing down the eating process.

This is why foods like boiled potatoes, oatmeal, and fish rank high on the satiety index chart, while processed snacks and desserts typically rank low.

Satiety Index vs Glycemic Index

While both indices provide valuable information about foods, they measure different properties:

• Satiety Index: Measures how filling a food is and how long it keeps you satisfied.
• Glycemic Index: Measures how quickly a food raises blood sugar levels.

For optimal health and weight management, it's beneficial to consider both indices. Foods with a high satiety index and a low glycemic index can be particularly effective for controlling hunger while maintaining stable blood sugar levels.