Satiety is the state of feeling full or satisfied after eating. It plays a crucial role in weight management because it helps you control food intake. When you feel satiated, you are less likely to overeat and gain weight. By choosing foods that promote satiety, such as those that are high in fiber and protein, you can maintain feelings of fullness for longer periods of time, reducing the likelihood of snacking on unhealthy foods. Additionally, practicing mindful eating and paying attention to feelings of satiety can help you develop a better relationship with food and avoid overeating, ultimately leading to successful weight management. So if you are looking for ways to manage your appetite and control your food intake for weight management purposes checkout these satiating foods.
In 1995, a study by Miller et al aimed to produce a validated satiety index of common foods by providing isoenergetic 1000 kJ (240 kcal) servings of 38 foods to subjects and measuring their satiety response. The study concluded that the top 10 most satiating foods are:
- Potatoes, boiled – 323% 
- Ling fish – 225% 
- Porridge/Oatmeal – 209% 
- Oranges – 202% 
- Apples – 197% 
- Brown pasta – 188% 
- All-Bran – 151% 
- Popcorn – 154% 
- Eggs – 150% 
- Cheese – 146% 
In a 2020 study, researchers also found that consuming a snack of almonds resulted in increased feelings of fullness and reduced hunger compared to a snack of crackers, despite both snacks having the same number of calories. This suggests that almonds may also be a satiating food that can help control appetite and promote weight management (Tan et al., 2020). Furthermore, a 2019 study investigated the satiating effects of high-protein versus high-carbohydrate breakfasts in overweight and obese individuals. In this study, they found that the high-protein breakfast resulted in greater feelings of fullness and reduced hunger compared to the high-carbohydrate breakfast, indicating that high-protein foods may be more satiating and beneficial for weight management (Mushtaq et al., 2019).
So next time you’re feeling hungry, try reaching for one of these satisfying foods or a high-protein snack to curb those hunger pangs!
Holt, S. H., Miller, J. C., Petocz, P., & Farmakalidis, E. (1995). A satiety index of common foods. European Journal of Clinical Nutrition, 49(9), 675-690. Link.
Mushtaq, N., Khan, M. A., & Sultan, S. (2019). High-protein versus high-carbohydrate breakfasts in overweight and obese individuals: A randomized controlled trial. Nutrients, 11(7), 1489. Link.
Tan, S. Y., & Mattes, R. D. (2020). Appetitive and dietary effects of almonds consumed with meals or as snacks: a randomized, controlled trial. European Journal of Clinical Nutrition, 74(12), 1707-1715. Link.