The Satiation Index is completely different to the Kilojoule Index (Calories) or the GI (Glycemic Index).
The Satiation Index is the measurement of which foods make you feel full in the shortest time.
How satiation works:
You eat because you are hungry, for sheer pleasure, habit or boredom.
What you eat depends on what you decided you like and what you know is healthy and you need to eat.
You stop eating because you feel full, the food is finished or you do not feel like eating more.
The scientific results of some of the foods on the satiation index is interesting and surprising.
Boiled Potatoes score the highest on the SI Index (323%)
The idea is that, when calculating your diet, you need to first establish your kilojoule
requirements, when creating your diet, you need to give preference to foods with high GI
as well as high SI as this also assists you by making it easier to eat less.
Satiety Index (SI) List of Foods
Potatoes, boiled 323%
Line fish 225%
Brown pasta 188%
Baked beans 168%
Whole meal bread 157%
Grain bread 154%
White rice 138%
Brown Rice 132%
White pasta 119%
Special K 116%
French fries 116%
White bread 100%
Ice cream 96%
Mars candy bar 70%
All of the above foods are compared to white bread, ranked as “100%”.
The results show that isoenergetic servings of different foods differ greatly in their satiating capacities. This is relevant to the treatment and prevention of overweight and obesity.
How the SI Index calculations were arrived at:
Isoenergetic 1000 kJ (240 kcal) servings of 38 foods separated into six food categories (fruits, bakery products, snack foods, carbohydrate-rich foods, protein-rich foods, breakfast cereals) were fed to groups of 11-13 subjects. Satiety ratings were obtained every 15 min over 120 min after which subjects were free to eat ad libitum from a standard range of foods and drinks. A satiety index (SI) score was calculated by dividing the area under the satiety response curve (AUC) for the test food by the group mean satiety AUC for white bread and multiplying by 100. Thus, white bread had an SI score of 100% and the SI scores of the other foods were expressed as a percentage of white bread.
From S.H.A. Holt, J.C. Brand Miller, P. Petocz and E. Farmakalidis,
A Satiety Index of Common Foods – European Journal of Clinical Nutrition
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