Loss Weight And Control Your Appetite With Satiety - Foods With Fullness

Diet and health trends seem to come and go as often at the months of the years. However, the latest information and buzzword for controlling your appetite and managing your weight is called "satiety".

Satiety (pronounced "sa-tie-atee") is the buzzword for the feeling of being full after eating. In addition to the term "satiety" another buzz phrases is are rapidly gaining popularity. This phrase is "Foods with Fullness".

Similar to the term satiety, Foods with Fullness helps to describe the feeling of being full and satisfied after eating food. However, the latter phrase is more descriptive and easier to remember for most people when thinking about this concept.

So if you ever wondered why you more full after eating a baked potato then when you ate a croissant, the idea of foods with fullness become immediately apparent.

A Satisfying Experiment

In 1995, the results from a study conducted by an Australian researcher from the University of Sydney named Dr. Susanna Holt and her research partners was published. In the study, Dr. Holt ranked different foods using a "Satiety Index". This index ranked foods on their ability to satisfy hunger among the research volunteers. The Satiety Index is based at 240-calories portions of 38 different types of foods. The baseline was 100 the food achieved for this was white bread. Thus, the research scores food of more than 100 more satisfying than the baseline, white bread, while below is less satisfying. After consumption, the volunteers reported to the researchers how hungry they felt. In addition, the volunteers were not allowed to eat anything additional for another 2 hours.

Below are some of the results of the research:

Fruit ranked at the of top of index at 1.7 (170%). This means that as a group, fruit was 1.7 times more satisfying than white bread (baseline 100 or 100%) to the volunteers. In addition to fresh fruit, consider eating dried fruit such as dried cherries, dried apples, dried wild blueberries and dried strawberries achieve satiety. Many of my clients in my nutrition and fitness coaching practice have achieved the satiety by eating foods with fullness. One source for getting a wide selection of dried fruit delivered to your door is from Traverse Bay Farms www.traversebayfarms.com. This company even offers free shipping on 4lbs. of dried fruit.

Croissants were about half as satisfying as baseline white bread. (47%)

Cheese ranked 1.46 (146%) more satisfying; eggs ranked 1.50 (150%); beef ranked 1.76 (176%); popcorn ranked 1.54 (154%); cake ranked .65 (65%); oatmeal ranked 2.09 (209%); doughnut ranked 68 (68%); boiled potatoes 3.23 (323%); French fries ranked 1.16 (116%). An interesting find was that jelly beans also ranked well on the scale, but additional comments suggest the volunteers may have been "sugared out" by the jelly bean consumption. So the next time you visit the movies, enjoy some extra popcorn and skip the candy.

Although, additional work is needed, we now have a starting point to determine which foods help to keep us satisfied longer or satiety. You will soon see food products being labeled and a new food category emerging called: Foods with Fullness. These will be foods that help to keep you feeling fuller longer. So the next time you are looking turn off your appetite or manage your weight look to consume foods that rank high on the satiety scale or in other words eat "Foods with Fullness" - ability to keep you full.

Tony Anderson is a entrepreneur and fitness and nutrition writer.