Another look at portion control

Chuck Fisher
By Chuck Fisher Latest Reply 2014-04-06 00:47:13 -0500
Started 2014-04-05 10:46:27 -0500

We have had several discussions about portion control. I would like to add another point of view.


How full did that meal you just ate make you feel? Did it satisfy your hunger, or did it make you feel like you'll need a snack later?

Now a new tool is available to measure the hunger fighting power of certain foods and help with blood sugar control.

Studies by Australian researcher Dr. Susanna Holt and her associates at the University of Sydney have developed a new diet concept. Called, the "Satiety Index," Holt's tool ranks different foods on their ability to satisfy hunger.

Holt drew up the Satiety Index by feeding 240-calorie portions of 38 different foods to volunteers. After eating, the volunteers said what their appetite ratings were, but they were not allowed anything else for the next two hours. Then, after two hours, they were then allowed to eat from a small buffet, where how much they nibbled from a variety of other foods was measured. Their consumption was closely monitored, and every 15 minutes they were questioned about their hunger to see if their subjective impression of satisfaction matched their eating behavior.

Using white bread as the baseline of 100, 38 different foods were ranked. In other words, foods scoring higher than 100 are more satisfying than white bread and those under 100 are less satisfying.

Holt found that some foods, like croissants, are only half as satisfying as white bread, while boiled potatoes are more than three times as satisfying, easily the most satisfying food tested. But potatoes in a different form—French fries—did not score well.

"Beans and lentils, for example, contain anti-nutrients which delay their absorption so they make you feel full for longer," says Holt. "Roughly speaking, the more fiber, protein and water a food contains, the longer it will satisfy. But you have to look at each foodstuff individually—and that is why we think our index will be so useful."

Please look at the webpage:
for more information and table of foods along with their "Satiety Index".

3 replies

GabbyPA 2014-04-05 19:51:04 -0500 Report

That is very interesting. I know when I was first diagnosed and started to change what I ate, I had an unusual feeling...I was full. I used to eat so much diet food and junk and my body never felt satisfied. Now I can, and it's funny that I don't have to pack it in to feel that way. I am going to go check out the webpage. Thanks for sharing.

jayabee52 2014-04-05 12:46:09 -0500 Report

Howdy Chuck
I am glad to see this discussion and the fact that you have been introduced to David Mendoza and his writings. I would have liked if you had used David's information rather than Wikipedia entries in your GL/GI discussion. But that is just me.

Thanks for sharing that link to the satiety index. Too bad it is not more fully developed. It is an interesting read!

God's best to you and yours

Chuck Fisher
Chuck Fisher 2014-04-06 00:47:13 -0500 Report

You will note that Mendosa's states about the table of GI and GL values: "This is the definitive table for both the glycemic index and the glycemic load. I am able to reproduce it here courtesy of the author, Professor Jennie Brand-Miller of the University of Sydney." Holt and associates, who Mendosa also quotes, is from Sydney as well. Mendosa is a respected and popular journalist, but not an actual researcher.

You might find the following YouTube video clip "Ann Bartlett vs. David Mendosa's Fridge: Living with Diabetes" entertaining.