Have you ever noticed that some types of food make you full and satisfied for many hours while other foods make you hungry just in 30 minutes after eating?
It may happen for different reasons. But there is evidence that some foods are really more filling than others. Such foods have a higher satiety index.
The satiety index was developed in the mid ’90s from a study at Sydney University in Australia. The goal was to explain which foods keep you feeling full longer.
As a general rule, foods that are high in protein, fiber and/or water keep your full longer as those substances literally fill your stomach up, and mass is important here. If you are struggling with constant snacking and overeating, try to add foods with a
You can find the whole satiety index list at the end of this post. It shows what foods are considered more filling, and what foods less filling. I don’t think that this is the ultimate truth because we are all different. You may find that some foods make you more satisfied than others, and it may not align with this list.
For example, it states that apples are on top of the satiety list. But in my case apples always trigger big appetite so I almost never rely on apples to reduce my hunger.
Potatoes (boiled or baked)
Potato is an amazing vegetable. It’s very delicious but also has lots of nutrients. It is high in potassium, magnesium, iron, copper,
Potatoes are very satisfying and can provide large amounts of resistant starch. That’s so true for me. I always feel fuller and eat less many hours after consuming them.
The bad news is that potatoes are not the best choice for women with PCOS or diabetes. They have a very high glycemic index and raise your blood sugar very quickly. I still have them occasionally (and in moderation) because it helps me keep my diet sustainable. But I make sure I add healthy fat and protein to my potato meals as they can slow down the flow of sugar to the bloodstream.
Oranges contain lots of fiber, which helps slow down digestion and feel full for longer. They are also relatively low in calories so you can use them as a great snack. But as they still contain a decent amount of sugar (even though it’s natural!), I would recommend to pair them with nuts/seeds/coconut flakes.
Blueberries are very colorful, delicious and flavorful. But they are also packed with different nutrients and powerful antioxidants. Unlike many fruits, berries don’t cause insulin spikes so you can eat them every day without worrying. Raspberries have similar properties so feel free to consume them too.
Oats are very high in fiber that’s why they make you feel full. But if you have issues with insulin (PCOS, for example) make sure you add lots of protein and fat to your oats to avoid insulin spikes. I usually add peanut butter, protein powder, seeds, and nuts.
Whole eggs are so nutritious that they can be a perfect food for those who want to lose weight. The yolk has lots of nutrients while an egg white is high in protein. It’s also important to mention that eggs are a complete protein, meaning they contain all nine essential amino acids that your body can’t make itself. Those amino acids trigger the release of hormones in your gut that suppress appetite.
Soup is one of the most filling meals, even though it’s mostly liquid. Due to its big volume and high fiber content (if you add cabbage and other veggies) it gives the feeling of fullness. Soup is usually a low-calorie meal if you don’t go wild with oil and creamers. Cabbage soup, onion soup, bean soup, broccoli cream soup are all great examples of very filling, healthy meals.
Cottage cheese is high in protein, while is low in fat and calories. They say it is as filling as eggs and similar foods. Unfortunately, if you have PCOS, dairy may be harmful to your health as it contains the growth hormone that raises insulin. So, in this case, it’s better to substitute cottage cheese for coconut yogurt that is also very filling and healthy.
Legumes, such as beans, peas,
I really love cooking curried bean stew with vegetables and fresh avocado on top (it’s weird but avocado in this dish add a really “meaty” flavor). After having a cup of this stew I rarely want to snack or eat something else. To me, that’s just incredible!
Quinoa is almost a superfood. It provides all the essential amino acids and is therefore seen as a complete protein source. Same as with eggs, amino acids help suppress appetite.
Quinoa is also higher in fiber than most grains so it makes your full and satisfied for longer.
It’s a great idea to make a salad with quinoa, beans, avocado
Coconut oil contains medium-chain triglycerides, which can significantly reduce appetite and calorie intake. Many people find that foods with a
I love making desserts with coconut oil and coconut flakes as I notice they turn out really filling and delicious.
Avocados are high in fat and calories but these healthy fats help can be very beneficial as they lower cholesterol and boost metabolism. Avocado also helps balance hormones, suppresses appetite and prevents you from overeating.
There are many ways to incorporate avocados in your diet in order to reduce hunger and control weight. You can add them to salads, sandwiches, soups or even smoothies!
You can find the whole Satiety Index Food list here: Satiety_Index.pdf
What’s your favorite food from the list? Let me know in the comments -> And make sure to share this post with friends using the social media links below.
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