Bananas may have more nutrients but they fill you up and give you the same sugar crash as a cookie. 

Some foods fill you up and others leave you feeling hungry.  There’s a science to that: it’s called satiety. 

Three easy swaps to help you feel full throughout the day:

  • Replace breakfast cereal with all-bran for a 30% improvement
  • Replace bananas with oranges for a 71% improvement
  • Replace potato chips with popcorn for a 69% improvement

View the full infographic.

Learn more about the science of satiety and the glycemic index:

Holt SH, Brand Miller JC and Petocz P. 1997. An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foodsAm J Clin Nutr. 66(5):1264-76.

Holt SH, Miller JC, Petocz P, Farmakalidis E. 1995. A satiety index of common foods. Eur J Clin Nutr. 1995. 49(9):675-90

Roberts SB. 2003. Glycemic Index and Satiety. Nutr Clin Care. 6(1):20-6

Anderson GH, Woodend D. 2003. Effect of glycemic carbohydrates on short-term satiety and food intake. Nutr Rev. 61(5 Pt 2):S17-26.

Jiménez-Cruz A, Manuel Loustaunau-López V, Bacardi-Gascón M. 2006. The use of low glycemic and high satiety index food dishes in Mexico: a low cost approach to prevent and control obesity and diabetes. Nutr Hosp21(3):353-6.


Tips on delicious recipes with a high satiety index:

Skarnulis L. 2012. Satiety: The New Diet Weapon. WebMD.

Thomas T. 2010. Eat less but still feel full. How you can shed pounds by playing tricks on your brain. The Daily Mail.  3 August.

Shape. 2009. The Feel-full Diet. May 7

Delicious Magazine. 2009. Foods to stop hunger pangs. June.

Kelly E. 2009. The 10 Most Filling Foods For Dieters. Examiner.com. May 4.


Health.com. 2012. 7 Foods That Fight Fat.

Friend Massive Health on facebook.
Follow @massivehealth on twitter.

Using The Eatery app is one of the best ways to eat healthier.

Eating right is hard. We make it easier.

Lots of apps tell you what you ate. Only the Eatery can tell you how you eat.

Download the latest version of The Eatery here!