From the point of view of logic, it is far from always possible to calculate in which products both of these qualities are optimally combined. Danish nutritionists conducted a study: a group of volunteers ate specific foods of a certain calorie value for a long time, each time setting points for their feelings of fullness. Based on the data obtained, saturation index table… The index of saturation of white bread is taken as 100.
Saturation index table
With the help of the table, you can, by making small changes to your menu – replacing less saturating foods with more saturating ones – to maintain weight or lose extra pounds.
In fact, this will help reduce calories by 10-30%, which is minus 0,5 kg per week!
| PROTEIN | IN | GRAINS and PULSES | IN | FRUITS VEGETABLES | IN | SWEETS, DESSERTS | IN |
| White fish | 225 | Ordinary pasta | 119 | Carrots and parsnips | 300-350 | Donuts | 68 |
| Roast veal | 176 | Macaroni from durum wheat | 188 | Cabbage | 250-300 | crackers | 127 |
| Beef tenderloin | 175-200 | Boiled beans | 168 | Tomatoes, eggplant | 200-250 | Popcorn | 154 |
| Game | 175-225 | Rye bread | 157 | Cucumbers and zucchini | 200-250 | Ice cream | 96 |
| Chicken / turkey fillet | 150-175 | Grain Bread | 154 | Watermelon | 174-225 | Chips | 91 |
| Low fat cheese | 150-200 | Lentil | 133 | oranges | 202 | Peanut | 84 |
| Salmon and mackerel | 150-175 | White rice | 138 | Apples | 197 | Chocolate bars | 70 |
| Eggs | 150 | Brown rice | 132 | Grapes | 162 | Muesli | 100 |
| Sausage | 150-200 | Oatmeal | 209 | bananas | 118 |