{"id":857,"date":"2010-09-28T20:15:53","date_gmt":"2010-09-29T03:15:53","guid":{"rendered":"http:\/\/leanmeanvirilemachine.com\/?p=857"},"modified":"2010-10-01T18:29:52","modified_gmt":"2010-10-02T01:29:52","slug":"the-satiety-index-why-food-quality-matters","status":"publish","type":"post","link":"http:\/\/theguycancook.com\/blog\/2010\/09\/28\/the-satiety-index-why-food-quality-matters\/","title":{"rendered":"The Satiety Index – Why Food Quality Matters"},"content":{"rendered":"

\"nutrition<\/a><\/p>\n

It’s the never-ending debate in the nutrition world: should you focus on quantity of calories or quality of calories?<\/p>\n

The answer, of course, is that they both matter.<\/p>\n

But in a world where 99% of all weight loss advice is “eat less and exercise more,” it’s important to take a look at the other side of the coin. By focusing on where the calories come from, you can lose weight with less effort by simply changing the type of food you eat.<\/p>\n

One of the biggest leverage points in eating lots of unprocessed meat, vegetables, eggs, and fruit is that, calorie for calorie, they fill you up more than refined foods.<\/em><\/p>\n

Food vs Food Products<\/strong><\/p>\n

Here at LMVM, my goal is to help you become more attractive, higher status, with increased energy levels and effectiveness, and an extended lifespan as easily as possible. As much as I’d like to say you can do that by eating just fast food and microwave dinners, I believe that what you lose by switching from primarily real food to mostly food products does not make up for the time and money you may save in doing so.<\/p>\n

Although I analyze my diet on occasion using a tool like FitDay<\/a>, the fact of the matter is that I do not count calories at all during my everyday life, yet I am in much better shape than during the days when I obsessively tried to track every unit of energy that entered and exited my body. The key to this is that I eat food that makes me feel full.<\/p>\n

The Satiety Index<\/strong><\/p>\n

One of the coolest things I found recently was a study on the so-called “satiety index,” a proposed measurement of the ability of different foods to fill you up on a calorie-for-calorie basis.<\/p>\n

Dr. Susanne Holt performed an experiment where she gave students 240-Calorie portions of food, asked them to rate their feelings of fullness every 15 minutes, and watched how much food they later ate from a buffet table. They compiled this data into an index of satiety, with white bread given a reference value of 100%.<\/p>\n

So the higher the value, the more a food fills you up, even though it contains the same amount of calories as the other foods<\/em>!<\/p>\n

Here are the results:<\/p>\n

Bakery Products<\/strong><\/p>\n\n\n\n\t\n\t\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t
Food<\/th>Satiety Index<\/th>\n\t<\/tr>\n<\/thead>\n
Croissant<\/td>47%<\/td>\n\t<\/tr>\n\t
Cake<\/td>65%<\/td>\n\t<\/tr>\n\t
Donuts<\/td>68%<\/td>\n\t<\/tr>\n\t
Cookies<\/td>120%<\/td>\n\t<\/tr>\n\t
Crackers<\/td>127%<\/td>\n\t<\/tr>\n<\/tbody>\n<\/table>\n\n

Snacks and Confectionary<\/strong><\/p>\n\n\n\n\t\n\t\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t
Food<\/th>Satiety Index<\/th>\n\t<\/tr>\n<\/thead>\n
Mars Candy Bar<\/td>70%<\/td>\n\t<\/tr>\n\t
Peanuts<\/td>84%<\/td>\n\t<\/tr>\n\t
Yogurt<\/td>88%<\/td>\n\t<\/tr>\n\t
Chips <\/td>91%<\/td>\n\t<\/tr>\n\t
Ice Cream<\/td>96%<\/td>\n\t<\/tr>\n\t
Jelly Beans<\/td>118%<\/td>\n\t<\/tr>\n\t
Popcorn<\/td>154%<\/td>\n\t<\/tr>\n<\/tbody>\n<\/table>\n\n

Breakfast Cereals<\/strong><\/p>\n\n\n\n\t\n\t\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t
Food<\/th>Satiety Index<\/th>\n\t<\/tr>\n<\/thead>\n
Muesli<\/td>100%<\/td>\n\t<\/tr>\n\t
Sustain<\/td>112%<\/td>\n\t<\/tr>\n\t
Special K<\/td>116%<\/td>\n\t<\/tr>\n\t
Corn Flakes<\/td>118%<\/td>\n\t<\/tr>\n\t
Honey Smacks<\/td>132%<\/td>\n\t<\/tr>\n\t
All Bran<\/td>151%<\/td>\n\t<\/tr>\n\t
Porridge \/ Oatmeal<\/td>209%<\/td>\n\t<\/tr>\n<\/tbody>\n<\/table>\n\n

Carbohydrate-Rich Foods<\/strong><\/p>\n\n\n\n\t\n\t\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t
Food<\/th>Satiety Index<\/th>\n\t<\/tr>\n<\/thead>\n
White Bread<\/td>100%<\/td>\n\t<\/tr>\n\t
French Fries<\/td>116%<\/td>\n\t<\/tr>\n\t
White Pasta<\/td>119%<\/td>\n\t<\/tr>\n\t
Brown Rice<\/td>132%<\/td>\n\t<\/tr>\n\t
White Rice<\/td>138%<\/td>\n\t<\/tr>\n\t
Grain Bread<\/td>154%<\/td>\n\t<\/tr>\n\t
Whole Grain Bread<\/td>157%<\/td>\n\t<\/tr>\n\t
Brown Pasta<\/td>188%<\/td>\n\t<\/tr>\n\t
Potatoes<\/td>323%<\/td>\n\t<\/tr>\n<\/tbody>\n<\/table>\n\n

Protein-Rich Foods<\/strong><\/p>\n\n\n\n\t\n\t\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t
Food<\/th>Satiety Index<\/th>\n\t<\/tr>\n<\/thead>\n
Lentils<\/td>133%<\/td>\n\t<\/tr>\n\t
Cheese<\/td>146%<\/td>\n\t<\/tr>\n\t
Eggs<\/td>160%<\/td>\n\t<\/tr>\n\t
Baked Beans<\/td>168%<\/td>\n\t<\/tr>\n\t
Beef <\/td>176%<\/td>\n\t<\/tr>\n\t
Fish<\/td>225%<\/td>\n\t<\/tr>\n<\/tbody>\n<\/table>\n\n

Fruits<\/strong><\/p>\n\n\n\n\t\n\t\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t
Food<\/th>Satiety Index<\/th>\n\t<\/tr>\n<\/thead>\n
Bananas<\/td>118%<\/td>\n\t<\/tr>\n\t
Grapes<\/td>162%<\/td>\n\t<\/tr>\n\t
Apples<\/td>197%<\/td>\n\t<\/tr>\n\t
Oranges<\/td>202%<\/td>\n\t<\/tr>\n<\/tbody>\n<\/table>\n\n

My Thoughts…<\/strong><\/p>\n

Even though this data is rough and preliminary, I’m going to make a couple of observations about it anyways. Snacks and confectionary and bakery products had the lowest satiety index, indicating that people are more likely to overeat these foods. With the large amount of sweets and refined carbs that most people are eating these days, it makes sense to me that these foods are simply not filling and thus lead to overeating.<\/p>\n

The foods with the highest satiety index are those high in protein, fiber, and water. By eating fruit, meat, eggs, dairy, and starches in their unprocessed forms, you maximize the amount of these nutrients that are found in the food, making it much easier to simply eat until you are full and not have to worry about incurring a caloric surplus.<\/p>\n

Or as I like to call it, the lazy man’s way to a lean physique! This is certainly one of the best “hacks” at your disposal to get the body composition you’ve always wanted.<\/p>\n<\/span>","protected":false},"excerpt":{"rendered":"

It’s the never-ending debate in the nutrition world: should you focus on quantity of calories or quality of calories? The answer, of course, is that they both matter. But in a world where 99% of all weight loss advice is “eat less and exercise more,” it’s important to take a look at the other side […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-857","post","type-post","status-publish","format-standard","hentry","category-nutrition"],"_links":{"self":[{"href":"http:\/\/theguycancook.com\/blog\/wp-json\/wp\/v2\/posts\/857","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/theguycancook.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/theguycancook.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/theguycancook.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/theguycancook.com\/blog\/wp-json\/wp\/v2\/comments?post=857"}],"version-history":[{"count":23,"href":"http:\/\/theguycancook.com\/blog\/wp-json\/wp\/v2\/posts\/857\/revisions"}],"predecessor-version":[{"id":885,"href":"http:\/\/theguycancook.com\/blog\/wp-json\/wp\/v2\/posts\/857\/revisions\/885"}],"wp:attachment":[{"href":"http:\/\/theguycancook.com\/blog\/wp-json\/wp\/v2\/media?parent=857"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/theguycancook.com\/blog\/wp-json\/wp\/v2\/categories?post=857"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/theguycancook.com\/blog\/wp-json\/wp\/v2\/tags?post=857"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}