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: http://www.mendosa.com/satiety.htm
for more information and table of foods along with their "Satiety Index".
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