Satiety value

Satiety value is the degree at which food gives a human the sense of food gratification, the exact contrast feeling of hunger. The concept of the Satiety Value and Satiety Index was developed by an Australian researcher and doctor, Susanna Holt.[1][2] Highest satiety value is expected when the food that remains in the stomach for a longer period produces greatest functional activity of the organ.[3][4] Limiting the food intake after reaching the satiety value helps reduce obesity problems.[5][6]

Foods with the most satiation per calorie are often:

  • high in certain proteinase inhibitors that suppress appetite - eg potatoes[7][8]
  • high in protein (which takes longer to digest than other energy sources) - eg meat
  • low in glycemic index (in which the carbohydrates take longer to digest) - eg oats
  • high in fibre (which takes longer to digest than low fibre foods) - eg fruit
  • low in calories - eg vegetables
  • solid (which takes longer to digest than liquid foods, though liquids have high satiety for a short period)[9]

Foods with great satiety value (by how much more satiating they are than white bread) include:

  • Boiled potatoes 3x
  • Ling fish 2x
  • Porridge/oatmeal 2x
  • Oranges 2x
  • Apples 2x
  • Brown pasta 2x
  • Beef 2x

See alsoEdit


  1. ^ Holt, SH; Miller, JC; Petocz, P; Farmakalidis, E (1995). "A satiety index of common foods". Eur J Clin Nutr. 49 (9): 675–690. PMID 7498104.
  2. ^ "The Satiety Value And Satiety Index". HealthRecon.
  3. ^ Mattes, Richard (January 2005). "Soup and satiety". Physiology & Behavior. Elsevier. 83 (5): 739–747. doi:10.1016/j.physbeh.2004.09.021. PMID 15639159.
  4. ^ Bolton, R. P.; Heaton, K. W.; Burroughs, L. F. (Feb 1981). "The role of dietary fiber in satiety, glucose, and insulin: studies with fruit and fruit juice". The American Journal of Clinical Nutrition. The American Society for Clinical Nutrition, Inc. 34 (2): 211–217. doi:10.1093/ajcn/34.2.211. PMID 6259919.
  5. ^ Duncan, K H; Bacon, J A; Weinsier, R L (May 1983). "The effects of high and low energy density diets on satiety, energy intake, and eating time of obese and nonobese subjects". The American Journal of Clinical Nutrition. The American Society for Clinical Nutrition, Inc. 37 (5): 763–767. doi:10.1093/ajcn/37.5.763. PMID 6303104.
  6. ^ Rolls, B J (April 1995). "Carbohydrates, fats, and satiety". The American Journal of Clinical Nutrition. The American Society for Clinical Nutrition, Inc. 61 (4): 960S–967S. doi:10.1093/ajcn/61.4.960S. PMID 7900695.
  7. ^ AJ, Hill; SR, Peikin; CA, Ryan; JE, Blundell (1990). "Oral Administration of Proteinase Inhibitor II From Potatoes Reduces Energy Intake in Man". Physiology & Behavior. 48 (2): 241–6. doi:10.1016/0031-9384(90)90307-p. PMID 2255726.
  8. ^ S, Komarnytsky; A, Cook; I, Raskin (2011). "Potato Protease Inhibitors Inhibit Food Intake and Increase Circulating Cholecystokinin Levels by a Trypsin-Dependent Mechanism". International Journal of Obesity. 35 (2): 236–43. doi:10.1038/ijo.2010.192. PMC 3033477. PMID 20820171.
  9. ^ Holt, S. H.; Miller, J. C.; Petocz, P.; Farmakalidis, E. (Sep 1995). "A satiety index of common foods" (PDF). European Journal of Clinical Nutrition. 49 (9): 675–690. PMID 7498104.

Further readingEdit