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A revolutionary study done by researchers at the University of Sydney in 1995 noted that of the 38 foods tested, certain foods scored higher in satiety. Top-scoring foods included whole-meal bread, grainy bread, cheese, eggs, brown pasta, popcorn, all-bran cereal, grapes, porridge, baked beans, apples, beefsteak, ling fish (a type of cod) and oranges. All of these foods are high in fiber, water or protein.
And which foods tend to have low satiety scores—making them much easier to overeat? These would be foods with large amounts of fat, sugar and/or refined carbohydrates, like potato chips, candy bars and white bread.
"Satisfaction Score" for 20 Common Dishes
So is there a way you can determine how satisfying your favorite foods are likely to be? A mathematical formula calculates a satisfaction score for a food. First we give a serving of a particular food points for its weight divided by calories (multiplied by four to give it significant point value). Secondly, we add the number of grams of protein it contains. Finally, we add the number of grams of fiber.
How do 20 of the most popular dishes rate?
Reviewed on May 23, 2007
SOURCES: Journal of Addictive Diseases, vol23, No. 3. European Journal of Clinical Nutrition, September 1995 49 (9): 675-690. Eating Disorders, Overeating, and Pathological Attachment to Food, Haworth Press Inc., 2004, pp 23-34. Jean Kristeller, PhD, psychologist, researcher, Indiana State University, Terre Haute. Linda Bacon, PhD, professor of nutrition, City College of San Francisco. Mark S. Gold, MD, distinguished professor; chief, McKnight Brain Institute, department of psychiatry and neuroscience, division of addiction medicine, University of Florida, Gainesville.
