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
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 foods. Am 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 Hosp. 21(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.
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