Do you know the satiety index? It’s a great alternative – Dietetics – Articles |

The problem of overweight and obesity in the world prompts scientists to conduct further research on food and its impact on the human body. The cascade of hunger, appetite and satiety is crucial in understanding the functioning of the human body. By satisfying hunger, we provide a feeling of fullness, which is worth maintaining as long as possible, especially during weight loss.

What is the satiety index?

The satiety index was first described by Holt et al. In 1995. Selected products were served to respondents who subjectively assessed their satiety status every 15 minutes after consumption, without reaching for any other product for the next two hours. The results were compared to white bread, which was given a satiety index equal to 100%. The higher the satiety index, the longer you will be full after eating a given product.

The influence of nutrients on the feeling of fullness

Research has proven that consumption of products with high protein contentprovides long-term satiety. A similar effect can be obtained after consuming fiber-rich foods. The main ally of long-term satiety is soluble fiber, because it binds with water to expand the stomach walls, which signals the brain to stop feeling hungry. In the case of digestible carbohydrates, such as mono- and disaccharides, the feeling of satiety appears in a short time, because they are quickly digested, and thus the concentration of glucose increases rapidly. Unfortunately, in this case satiety passes as quickly as it appears. In the case of fats, studies have shown that a much higher feeling of satiety is obtained after consuming saturated fatty acids than mono- or polyunsaturated fatty acids. However, it has also been proven that eating breakfasts rich in fat shortens the time of wanting to eat another meal.

Satiety index and calorific value

Satiety index – should we take it into account?

Consuming products with a higher satiety index allows you to eat smaller portions and not eat enough after a meal. A better option to start the day is oatmeal or a whole grain sandwich than a sweet croissant. The calorific value of products is also still important, which should also be taken into account. An example is cheese, which, despite its high satiety index, also provides many calories.

Satiety index – is it really so perfect?

It is still impossible to clearly define the satiety index of individual products. Often the results given are only the subjective opinion of the respondents. The tests do not take into account the viscosity, consistency and temperature of administration of individual ingredients, which may also interfere with the assessment of satiety. The research specifies a mono-ingredient diet, so it is difficult to determine the satiety of complex and more processed dishes, which consumers usually deal with on a daily basis.

The feeling of satiety can be disturbed by numerous additives added to products, such as monosodium glutamate, through which the consumer often eats more than if the food were devoid of them.

Satisfaction index studies are still being conducted, but it gives a shadow of a chance for people on burdensome, restrictive diets. Maybe the satiety index is the key to success? Is it worth taking into account? I believe that despite the research, it is so individual that everyone should check it out for themselves.