The Top 5 Foods That Will Keep You Fuller For Longer, According to Scientists

Have you ever wondered which foods will help you feel fuller for longer?

You know the feeling, we've both felt it.  You've just eaten but say "that didn't even touch the sides!"

You need a list of foods you can stick on your fridge to use as your nutrition cheat sheet because you're busy and need something quick when hunger strikes.  A list of foods that'll satisfy you,  won't break the calorie budget and you can easily take with you wherever you go.

In this article, you'll discover the top five foods that will keep you fuller for longer, according to scientists PLUS a downloadable cheat sheet including the 38 various  foods tried and tested from the study.

The last two might surprise you....

By the time you've read this article, I want you to feel confident that the next time hunger strikes, you're ready to be satisfied! The purpose of this article is NOT to single out magic foods,  but to give you an insight on what foods will keep you fuller for longer, according to scientists.  Choosing to eat these foods, will help you achieve an overall reduced calorie intake.

Now, I want you to think back to a time when you ate something, still felt hungry, and continued eating until you felt like Joey from Friends. 

Yep, I've done it, many many times.  I used to binge eat where I'd eat beyond hunger to the point I couldn't move from the couch.

Many studies show us by feeling satisfied after a meal, it greatly reduces the risk of overeating and potential weight gain.  The 'satiety' index of food is real and I'm about to reveal the top five foods that will keep you fuller for longer. 

A Satiety Index of Common Foods

Let's keep this simple.  Food is made up of three macronutrients:

• Carbohydrates (plus fibre)
• Protein
• Fats

Some foods have more amounts than others and the ratio of these amounts vary between foods too.  For example, an apple is considered a carbohydrate-rich food because it's got no fat, very little protein and is predominantly made up of sugars and fibre.  Whereas a chicken breast is considered a protein-rich food because it's got very little fat, no carbs and is predominantly made up of protein.

The aim of this study was to produce a validated satiety index of common foods [1].  The index is based on a study performed at the University of Sydney, Australia in which they compared the filling effects of different foods.  240 kcal servings of 38 different foods were separated into the following six food categories:

• Fruits
• Bakery Products
• Snack Foods
• ​Carbohydrate-rich Foods
• Protein-Rich Foods
• Breakfast Cereals

"Satiety ratings were obtained every 15 min over 120 min after which subjects were free to eat ad libitum from a standard range of foods and drinks. A satiety index (SI) score was calculated by dividing the area under the satiety response curve (AUC) for the test food by the group mean satiety AUC for white bread and multiplying by 100. Thus, white bread had an SI score of 100% and the SI scores of the other foods were expressed as a percentage of white bread".

What does this mean?

It means the results of all foods are represented as a percentage when compared to white bread (which had a satiety index score of 100%).  For example, 240kcal worth of croissant has a satiety index score of 47% when compared with 240kcal of white bread.  This means that if you had to choose between eating white bread or a croissant, you'd be better off eating the white bread because it'll satisfy you more than the croissant.

"The results show that isoenergetic servings of different foods differ greatly in their satiating capacities. This is relevant to the treatment and prevention of overweight and obesity."

I'll attach a full list of all foods rated from the study at the bottom of this article.  You can download it, print it out and stick it on the fridge so you'll never go hungry again. 

The Top 5 Foods That Will Keep You Fuller, For Longer According to Scientists

These foods are ranked based on the above study.  Depending on your circumstance, you may experience different satiety levels.   The data is what it is and based on the research we have, the following five foods are ranked the highest!

​Drum roll please......

#1 Boiled Potatoes - score of 323%

I know what you're thinking. You were told carbs were bad right?  And that you should avoid them at all costs.  You thought potatoes were evil and they'll make you fat. No, don't worry, potatoes don't make you fat; too many calories make you fat [2].  They're just fine and will fill you up too.  

Pro Tip: Add them to a lunch time meal to keep you satisfied through the afternoon and minimise the mid-afternoon hunger strike.

​#2 White Fish (Ling) - score of 225%

Photo from thefishsociety.co.uk

A great source of protein whilst low in fat.  On average, a 100g portion of cod contains 17.6g of protein, making it an ideal source to help you reach your daily intake of protein.  

​Pro Tip: Add white fish to stir-frys to avoid that bland taste.

#3 Oats/Porridge - score of 209%

Great to consume at breakfast when in search of something that'll keep you satisfied through the morning.  Oats can be added to smoothies, cooked in the microwave or boiled on the stove.  

Pro Tip: Try mixing your favourite flavoured protein powder into your porridge to add amazing flavour, satisfy taste buds and boost your protein intake.

#4 Oranges - score of 202%

The most common choice of fruit juice.  I'd personally avoid drinking orange juice out of a bottle.  You'll get the same amount of goodness from one whole orange than you will from a glass of classic OJ out of a bottle.  Oranges are an excellent source of vitamin C and are also a very good source of dietary fibre.

Pro Tip:  For an afternoon 'pick me up' snack, cut a hole in the top of an orange and suck the juice out.  Pure goodness.  You can thank me later.

#5 Apples - score of 198%

Apples, in my opinion, are the perfect snack.  Low in calories, low in carbohydrates (approx 12g per 100g) and high in fibre.

Pro Tip: Cut up an apple and dip in a tablespoon of natural peanut butter for the perfect pre workout snack.

What Now? 

Remember, these five foods are based on the data from one major study.  Based on the information we have, these foods are proven to be the most satisfying when compared to the same amount of calories from white bread.  You're certainly not limited to these five foods, but they may be useful for you when hunger strikes.  If you're allergic to any of the above foods or have an intolerance, then please by all means avoid them.  The best tool you have, is your own body so listen to it.  Some foods not listed above, may fill you better than the ones from the study.  If so, awesome, there's no need to fix what's not broken.  However, if you struggle to feel satisfied, try incorporating some foods listed above or from the downloadable cheat sheet below.  

'The Satiety Index of Common Foods' Cheat Sheet [DOWNLOAD]

Click the link below to download your very own cheat sheet to stick on the fridge.  Try incorporating some of these foods into your daily caloric budget but please don't become the dude in the picture above.

the_satiety_index_of_common_foods.pdf
File Size:	39 kb
File Type:	pdf

Download File

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Reference:
​[1] - http://www.ncbi.nlm.nih.gov/m/pubmed/7498104/
[2] - ​http://www.ncbi.nlm.nih.gov/pubmed/24261006