Satiety, the sense of fullness after eating, plays a significant role in controlling hunger and managing weight. While all foods provide calories, not all calories are equal in terms of how full they make us feel. The Satiety Index, a tool developed by Dr. Susanna Holt, measures how different foods impact satiety. Foods with a higher score are more satisfying, helping to reduce overall calorie intake—a valuable insight for weight management.
Satiety Index Scores by Food Group
The Satiety Index score shows how full various food groups make us feel on average, based on equal-calorie portions:
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Baked Goods: 85
While baked goods like pastries and cookies are enjoyable, their lower Satiety Index score means they don’t keep you full for long, which may lead to frequent snacking. -
Snacks and Candy: 100
Although snacks and candy offer a quick boost of energy, they’re not particularly filling, making them easy to overeat. -
Cereal: 134
Cereals offer moderate satiety, especially whole-grain or high-fiber varieties. They can keep you full longer than baked goods or candy but are best paired with protein or fiber-rich toppings. -
Protein-Rich Foods: 166
Protein-dense options like eggs, chicken, or yogurt provide lasting fullness, aiding in weight management and reducing the likelihood of overeating. -
Carb-Rich Foods: 166
While carbs are often associated with quick energy, certain carb-rich foods, especially whole grains, offer more sustained fullness, especially when combined with fiber. -
Fruits: 170
Fruits rank high on the Satiety Index due to their fiber, water content, and natural sugars, which satisfy hunger while providing essential nutrients and hydration.
Using the Satiety Index for Smart Eating Choices
By choosing higher-satiety foods, you can naturally manage hunger and avoid excessive calorie intake. Including more fruits, protein-rich foods, and fibrous carbs in your diet can make a big difference in promoting fullness without added calories. Next time you’re deciding between snacks, consider the Satiety Index to make choices that support long-term wellness and weight control.