Filling Foods: The Satiety Index

Satiety index

The Satiety Index is a ranking system designed to measure how filling different foods are. It uses white bread as the reference food with a satiety index of 100. Foods that are more satiating (filling) than white bread score higher, while foods that are less satiating score lower. 

Developed in 1995, the index was developed through a study which had participants eat 240 calories worth of 38 food products. They were asked to rate their hunger levels in the time after consumption, which was then formulated in the satiety index. 

For example, while 240 calories of white bread has a satiety index of 100, high-satiety foods include boiled potatoes, which have an index of 323; fish, which have an index of 225; and eggs, with an index of 150. On the other hand, low-satiety index foods include yogurt, with an index of 88; and cake, with an index of 65. 

The index offers a reference point for those looking to optimise their diets and consume foods that offer the most prolonged energy and hunger-quelling properties. This makes the index a really useful tool for anyone who is looking to get the most from their caloric intake and those who are trying to lose weight. 

If you are looking to cut down your calories and reduce your food consumption, it helps to ensure that the food you eat fills you up for as long as possible. 

What makes a food filling?

Many of the foods that score high on the satiety index are those that have the qualities of being high in protein, high in fiber, high in volume, and/or low in energy density. These qualities can be broken down as follows.

Nutrient Content

Foods rich in protein, fiber, and healthy fats tend to score higher on the SI. These nutrients promote satiety by slowing down digestion, stabilising blood sugar levels, and promoting feelings of fullness.

Glycemic Index (GI)

Foods with a low GI release sugar slowly into the bloodstream, leading to sustained energy levels and less hunger compared to high-GI foods that cause blood sugar spikes and crashes.

When you consume foods with a high glycemic index, your body burns through that energy much quicker. This gives you a burst of energy that makes you feel like you have fuelled your body, but the effects quickly wear off.

Water Content

Water-rich foods like fruits and vegetables can contribute to satiety by filling the stomach and promoting feelings of fullness.

Foods that keep you full

We have compiled a list of some of the highest-scoring foods on the satiety index, which are a great addition (in moderation) to a diet that optimises lasting fullness. If you are looking to lose weight and take influence from the index, these are some essential food items to work into your diet to keep you feeling as full as possible for as long as possible.

Potato

Scoring the highest of the 38 foods tested, boiled potatoes are a great choice for feeling full for as long as possible. Not only are they going to keep you satiated for a substantial time, but they are also high in a range of vitamins and minerals when you keep the skin on. 

Potatoes are often demonised in dieting spheres, however their high quantity of potassium and vitamin C mean they are a great carbohydrate choice to make a meal substantial. 

Don’t be misled though - while boiled potatoes are a healthy and filling choice when eaten in moderation, other ways of cooking potatoes bring down their satiety rating. For example, chips have a satiety index of 116 and crisps have an index of 91. 

Eggs

Eggs offer a host of health benefits as well as scoring highly on the satiety index. With a score of 150, eggs also provide a great source of antioxidants and are high in protein. 

Interestingly, eggs are incredibly high in cholesterol. With 186mg of cholesterol in one average egg, the high cholesterol level can be attributed almost entirely to the yolk. However, the cholesterol found in eggs does impact cholesterol levels in the body. They are also low in saturated fat, making them a worthwhile choice for a filling diet. 

Fish

Not only is fish high in protein, it also contains lots of omega-3, vitamins D and B2,  and scores a 225 on the satiety index. It's also a great source of lots of important minerals such as magnesium, iron and potassium. While the specific nutritional value of a serving of fish will differ depending on the type, generally a serving of fish will keep you feeling full for a substantial amount of time. 

Omega-3 is essential to maintain full brain health and there is lots of evidence that it reduces the risk of developing many diseases. In order to get the omega-3 needed, it is recommended you eat fatty fish a couple of times a week. 

Weight loss support from Pharmacy2U

One of the best ways to cut your weight down is through the implementation of a healthy, calorie reduced diets alongside a strong exercise regime. Nonetheless, sometimes you need extra support to get meaningful results. 

If you meet the criteria for a weight loss medication prescription, you can fill out our online consultation form and one of our qualified medical professionals will take a look at your request. Should you be prescribed a weight loss medication such as Moujaro, Wegovy, Mysimba or Saxenda, we will communicate with your GP to maintain comprehensive records.