What does the Satiety Index Mean for a Dieter?

Q: What is Satiety Index?
A: Dr. Susanna Holt of the University of Sydney developed a system measuring the duration of filling effects of different foods she called Satiety Index.

The participants were given breakfast, which consisted of 240 Cal. in the form of various foods and were asked to rank their feelings of hunger every 15 minutes for the next two hours.

The resulting list of the foodss rated for their filling effects was huge but to give you an idea, here are a few foods to compare. Note that potato is the absolute champion, not only in this example but among all the thousands of foods tested. The higher the Index, the more filling the food:

potatoes 323
oatmeal 209
oranges 202
apples 197
grapes 162
whole wheat bread 154
lentils 133
bananas 118
french fries 116
white bread 100
chocolate bar 70
croissant 47

Tanya Zilberter, PhD