The filling foods index or ‘Satiety Index’ was created in 1995 by Ph.D. Susanna Holt and her fellow researchers at the University of Sidney.
What the study consisted was the researchers feeding human test subjects with a 240 fixed calorie portion of 38 different foods, and then measuring the subject’s perceived hunger when they were allowed to eat again after two hours.
All 38 different foods were measured against white bread which was given a score of 100. So foods scoring higher than 100 were more filling than white bread and those under 100 were less filling.
By adding some of these foods into your diet you will feel more satiated after your meal, feeling that you don’t have the necessity to snack between meals, which will help you develop a healthy lifestyle.
Here there is a list with 16 of the most filling foods in the Satiety Index.
1. Boiled potatoes
Boiled potatoes are a rich source of vitamins and minerals, especially potassium, phosphorus, B-complex vitamins, and vitamin C.
Among the benefits, they are low in calories and fat and high in fiber which will help you feel fuller.
The problem comes when you season them with butter or sour cream, but if you use herbs or olive oil they will suit perfectly in your weight loss diet.
Boiled potatoes have a score of 323 in the Satiety Index. The highest score of all the foods.
Fish is a low-fat, high protein food with a lot of benefits for your health.
An analysis of 20 studies, published by PubMed, involving hundreds of thousands of participants indicates that eating approximately one to two 3-ounce servings of fatty fish a week—salmon, herring, mackerel, anchovies, or sardines—reduces the risk of dying from heart disease by 36 percent.
Whitefish is lower in fat than any other animal protein source and oily fish is high in omega-3 fatty acids, what we call the ‘good fat’.
Also, fish is low in the ‘bad’ fats commonly found in red meat, called omega-6 fatty acids. Which makes it a healthy filling food and perfect to lose weight.
The fish score is 225, sits in second place.
Oatmeal is loaded with dietary fiber (containing more than most grains) and have a range of healthy cholesterol-lowering properties.
Among some of the health benefits of oats are reducing the risk of coronary artery disease, lowering levels of cholesterol and reducing the risk of colorectal cancer.
The score of oatmeal in the Index is 209, bronze medal.
Oranges are one of the most popular fruits worldwide because they are really tasty and nutritious.
They are packed with vitamin C, which is a powerful antioxidant, they are also a good source of B vitamins, vitamin A, calcium, potassium, and fiber that will help you feel fuller for a longer period.
A study published in NCBI points in the direction that one antioxidant compound found in oranges, hesperidin, could have benefits in helping you lower high blood pressure and cholesterol.
Oranges score 202 in the hunger satisfaction Index.
Like oranges, apples are one of the most popular fruits in the world. Who hasn’t heard the saying ‘an apple a day keeps the doctor away’, right?
In an article featuring the top 10 healthiest foods held by the Medical News Today, apples ranked first. Let’s see what are their health benefits.
Apples are highly rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples can help decrease the risk of developing cancer, hypertension, diabetes, and heart disease.
Apple’s scored was 197.
6. Brown pasta
Whole-grain pasta contains a high amount of carbohydrates, minerals such as manganese, selenium, magnesium, and copper, and dietary fiber, which promotes regularity and may help lower cholesterol and aid in cancer prevention.
Also, is lower in calories, carbs, B vitamins and iron than refined pasta.
The Harvard School of Public Health reports that whole grains, such as whole-grain pasta, contain compounds called phytoestrogens or plant estrogens. These substances can help to reduce your risk of developing certain types of cancers, particularly in conjunction with the minerals found in whole grains.
Brown pasta had a score of 188 in the filling foods Index.
Lean meat is a good source of protein, omega-3 fatty acids, vitamin B12, niacin, zinc, and iron. So moderate intake of beef can be recommended as part of a nutritious and healthy diet.
When trimmed of visible fat, which is consumed in a low saturated fat diet, does not increase cardiovascular risk factors.
Beef protein, in particular, is highly nutritious and may promote muscle maintenance and growth.
And remember, grass-fed beef has healthier benefits than grain-fed.
The score if beef was 176.
8. Baked beans
Baked beans such as haricot or cannellini, supply many nutrients and are a good source of protein and are high in fiber, as well as being low in fat and calories.
They are also high in minerals like iron and zinc and are a good source of B vitamins including folic acid. Beans are a good source of thiamine, zinc, and selenium, which support energy production, immune function, and thyroid health.
The problem is that they are high in sugar, so eat them in moderation.
Their score is 168.
Grapes nutrients and antioxidants content offer a number of health benefits.
They are high in fiber, potassium, and a range of vitamins and minerals such as vitamin C, vitamin K, calcium, magnesium, potassium, phosphorus and manganese.
Grapes have been linked with the prevention of cancer, heart disease, high blood pressure, eye problems, and constipation. As well as suitable for people with diabetes, as long as they are accounted for in the diet plan.
Grapes score was 162 in the filling foods Index.
10. Wholemeal bread
Some diet books say you should avoid wheat or gluten to shed pounds.
But whole-grains contain a lot of fiber, which makes it a filling food, they will help digestion, lower cholesterol, cancer risk, and blood pressure, help control weight, redistribute fat and regulate blood sugar. Some wholemeal have calcium, vitamin C and are also a good source of B vitamins.
According to the U.S. Department of Agriculture Dietary Guidelines for Americans, 45 to 65 percent of the calories you consume should come from carbohydrates, particularly complex carbohydrates, such as whole grains, vegetables, and legumes.
“You’re getting fiber, a healthy plant-based protein, vitamins, minerals and a variety of phytochemicals that will improve your health,” says Lilian Cheung, DSc, RD, a lecturer in nutrition at the Harvard School of Public Health.
Wholemeal had a score of 157 in the satiety index.
When prepared in the right way popcorn contains plenty of nutrients and vitamins. Without any added sugar or salt, it makes a nutritious, healthful snack.
Popcorn is a whole grain that will help boost your heart health.
It is high in fiber, contains protein, calcium, potassium, vitamin A and vitamin K, and is low in fat and sugar and contains no cholesterol.
They scored 154, not bad at all.
Eggs are a high source of nutrients as well as inexpensive, high-quality protein, selenium, vitamin B2, vitamin D, B6, B12, betaine, choline, and minerals such as zinc, iron, and copper.
Their yolks contain more calories and fat than whites. Being a source of fat, vitamins A, D, E and K, and lecithin.
Some brands of eggs contain omega-3 fatty acids. Eating eggs in moderation may be beneficial to heart health but the yolk is also a major source of cholesterol.
According to the US Department of Agriculture, the yolk of one large raw egg contains 184 milligrams of cholesterol.
They scored 150 points in the index.
Cheese is a great source of calcium, healthy fat, and protein, especially swiss, feta, part-skim mozzarella, parmesan, and cottage cheese.
It contains high amounts of vitamins A and B-12, along with zinc, phosphorus, and riboflavin. It also contains omega-3 fatty acids and vitamin K-2.
In addition, to be nutritious, cheese has a myriad of other benefits such as being good for your thyroid health, benefiting the immune system, helping to build muscle, preventing common cancers and osteoporosis or reversing hypertension by lowering blood pressure.
The score in the filling foods index was 146.
Lentils are a high-protein, high-fiber that belongs to the legume family.
They are an excellent natural source of folate and manganese, as well as a cheap source of protein. Lentils are also a good source of riboflavin, copper, niacin, zinc, pantothenic acid, magnesium, and selenium.
Some studies have suggested that increasing your consumption of nutritious plant foods like lentils can decrease the risk of heart disease, obesity, diabetes, and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.
Lentils scored 133 in the satiety index.
Just like oranges and apples, bananas are one of the most widely consumed fruits.
Bananas are very nutritious and rich in potassium, vitamin B6, manganese, vitamin C, magnesium, folate, riboflavin, niacin, vitamin A, iron, protein, copper and dietary fiber.
They may help prevent asthma, cancer, high blood pressure, diabetes, cardiovascular disease, and digestive problems.
They have a score of 118 in the filling food Index.
Yogurt contains calcium, vitamins B6 and B12, potassium, riboflavin, and magnesium. Greek yogurt is especially nutritious and high in protein.
Health benefits range from protecting against osteoporosis, benefiting heart health to relieving irritable bowel disease and aiding digestion. Some yogurts contain active, living bacteria known as probiotics, which may help keep the intestines and immune system healthy.
Be careful because some types of yogurt may contain high amounts of added sugar.
Yogurt scores are just 88 so is less filling than white bread.
Most hunger-satisfying foods list
Foods that rank high and satisfy your hunger for a longer period of time are foods with high protein, water and/or fiber content. These foods will help make you feel full, literally by filling your stomach, and with a full stomach, you can more easily avoid nibbling.