Many of us are more likely to reach for less-than-healthy foods in the evening, and you can blame your body’s built-in survival mechanisms for this. “Snacking later into the night increases the chance of weight gain, obesity, and cardiometabolic diseases,” says Kristin Kirkpatrick, RD, a registered dietitian and the manager of Wellness Nutrition Services at Cleveland Clinic Wellness and Preventive Medicine in Ohio. While the occasional bedtime snack is fine, capping off every day with sweet or salty fare may spell trouble. They can fill you up and help you eat fewer calories in total.Who doesn’t love putting up their feet and tucking in to a bowl of popcorn or ice cream at the end of a long day? Summaryīoiled potatoes are very filling and scored the highest of all the foods on the satiety index. Some evidence indicates that part of the reason why potatoes are so filling is that they contain a protein called proteinase inhibitor 2 (PI2), which may suppress appetite ( 15, 16). One study in 14 people found that those who consumed a meal with meat, vegetables, and potatoes felt less hungry and more satisfied than those who ate the same meal with rice or pasta instead ( 14). They scored nearly 7 times higher than croissants, which scored the lowest ( 3). In fact, boiled potatoes scored a 323 on the satiety index, which is the highest number of all 38 foods tested. They also contain almost no fat ( 13).Ĭompared with other high carb foods, potatoes are very filling. Potatoes are high in water and carbs and contain moderate amounts of fiber and protein. Potatoes have been demonized in the past, but they’re actually very healthy and nutritious.Ĭooked, unpeeled potatoes are a good source of several vitamins and minerals, including vitamin C and potassium ( 11, 12). These types of foods tend to score high on a scale called the satiety index. Summaryįilling foods may have certain characteristics, such as being high in protein or fiber. Whole, unprocessed foods are also generally more filling than processed foods and offer added health benefits. They typically contain a lot of water and fiber but are low in fat ( 9, 10). Foods with a low energy density are very filling. This means that a food is low in calories for its weight. ![]() Some foods contain a lot of water or air, which may help promote satiety ( 8, 9). It may slow stomach emptying and increase digestion time ( 6, 7). ![]() ![]() Fiber provides bulk and helps you feel full for longer. It changes the levels of several satiety hormones, including ghrelin and glucagon-like peptide 1 (GLP-1) ( 4, 5). Studies show that protein is the most filling macronutrient. However, keep in mind that just because something keeps you fuller for longer doesn’t mean it’s more nutrient-dense.įilling foods tend to have the following characteristics: In short, eating foods that score higher on the satiety index can help you eat fewer calories overall. Foods that scored higher than 100 were considered more filling, while foods that scored under 100 were considered less filling. The foods were ranked according to their ability to satisfy hunger. It was developed in a 1995 study that tested 240-calorie servings of 38 foods ( 3). Satiety is a term used to explain the feeling of fullness and loss of appetite that happens after eating.Ī scale called the satiety index measures this effect.
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