FOOD SATIETY GUIDE (see which foods will make you hungry again in an hour)

food satiety guide

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

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