FOOD SATIETY GUIDE (see which foods will make you hungry again in an hour)
WHAT IS SATIETY?
The satiety of a food describes how well it can satisfy your hunger.
High-satiety foods tend to provide high amounts of vitamins, minerals, protein, and fiber.
Low-satiety foods often provide abundant calories but few micronutrients.
MEDIUM
"will be hungry again soon"
crackers
peanuts
sweet yogurt
rice
muffin
dates
pancake
corn chips
white bread
tortilla
french fries
berries
cheese
rice cake
pineapple
melon
LOW
“easy to overeat”
fat & oil
cake
fruit juice
donut
cream cheese
sugary cereal
pasta
chips
ice cream
soda
candy
potato chips
frappuccino
raisins
nuts & seeds
alcohol
VERY HIGH
"most sustaining"
spinach
meat
broccoli
seafood
eggs
milk
black beans
sweet potato
avocado
asparagus
chickpeas
leafy greens
fermented soy
celery
peas
cabbage
HIGH
"fill your plate"
lentils
baked potato
apple
wheat bread
rolled oats
popcorn
granola
bran cereal
banana
squash
bagel
Greek yogurt
quinoa
whey protein
mushrooms
cottage cheese
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References
Holt, S.H.A. & Brand-Miller, Jennie & Petocz, Peter & Farmakalidis, E. (1995). A Satiety Index of common foods. European journal of clinical nutrition. 49. 675-90. Retrieved from: https://www.researchgate.net/publication/15701207_A_Satiety_Index_of_common_foods
Nutrient Density (per calorie) vs Nutrient Density (per serving) vs Satiety Index. Optimising Nutrition. Retrieved from: https://public.tableau.com/app/profile/marty.kendall7139/viz/nutrientdensityperservingvsnutrientdensitypercalorie/popular?publish=yes
Rebello, C. J., Liu, A. G., Greenway, F. L., & Dhurandhar, N. V. (2013). Dietary strategies to increase satiety. Advances in food and nutrition research, 69, 105–182. https://doi.org/10.1016/B978-0-12-410540-9.00003-X
Tremblay, A., & Bellisle, F. (2015). Nutrients, satiety, and control of energy intake. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 40(10), 971–979. https://doi.org/10.1139/apnm-2014-0549