When trying to lose weight we not only need to focus on the healthy side of the picture but we also still need to have an energy deficit. This means that you burn more calories than you take in. This is easier said than done. A calorie is not just a calorie. Some foods require more energy for you to metabolize. Some foods cause insulin spikes (which can be a problem for those with insulin resistance). Some foods cause you to be hungry soon after eating them. Other foods cause to be full quickly and for a long period of time. These are what we refer to as the high satiety foods.

The satiety index is a general guide of foods that make most people feel full longer. Of course, which foods make us feel full longer is going to be partially subjective and case by case. However, this is a nice guide to see how foods generally score. You should follow your gut by testing them out and seeing what foods on the list work for you.

Foods that contain large amounts of fat, sugar, and/or starch have low fullness factors and are much easier to overeat. Foods that contain large amounts of water, dietary fiber, and/or protein have the highest full factors/satiety. These high satiety foods, which include most vegetables, fruits, and lean meats, do a better job of satisfying your hunger.

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In brief see the list below. For a more detailed look see the graph above.

High Satiety Index (makes you feel full)

* watermelon

* carrots

* oranges

* chicken breast

* potatoes

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Low Satiety Index (doesn’t make you feel full for the calories)

* butter

* potato

* chips

* sugar

* croissants

* cookies

Seth Jarrell, MD

Jarrell Weight Management Specialists