What is the satiety index? What foods keep you full the longest?

What is the satiety index?

This is the term used to describe the level of satiety that can be obtained after eating a particular product. Although each food item has a specific energy value, it is worth knowing that a large number of calories does not necessarily allow you to effectively satisfy a large appetite. It turns out that products with a similar calorie count can be quite different. What is the reason for this? First of all, the composition! Dieticians and nutritionists stress that a high satiety index value is inextricably linked to the presence of protein, fibre and water in a particular product. This is why foods rich in protein are much more effective in the struggle with severe hunger (e.g. by limiting snacking between successive meals). What's more, products high in these components tend to be low in calories - so the risk of gaining fat and uncontrolled weight gain is much lower.

What foods and meals will keep you full the longest?

People who care about their daily diet should make sure that their eating plan is rich in products with a high satiety index. Thanks to them, it is much easier to control the correct body weight and reduce the chance of uncontrollable hunger attacks. A ravenous appetite is an extremely common problem for people during weight loss. What foods will keep you full the longest so that you can use them in your daily meals?

• eggs
• beef
• oatmeal
• lean white fish
• brown pasta
• boiled potatoes
• whole grain bread
• vegetable soups (especially creams)
• high-protein yoghurts (e.g. Skyr, Greek yoghurt)
• legumes (e.g. beans, chickpeas, lentils)
• certain fruits (e.g. oranges, apples, grapefruit and grapes)

The satiety index and protein in the daily diet

People who are physically active should take particular care to ensure an optimum level of protein in their daily diet. Products rich in protein are characterised by a high satiety index. It can therefore be assumed that protein not only supports weight gain and building a muscular physique. Providing the body with an adequate amount of complete protein will also be beneficial for weight maintenance and may prove helpful during weight loss.

That is why athletes and people exercising recreationally should reach for the 100% Natural Whey Protein Concentrate protein supplement. This supplement by Olimp Sport Nutrition allows you to enrich your daily diet with whey protein in the form of a concentrate. The product has been developed according to high standards and using raw materials which have undergone a detailed microbiological purity analysis in the modern Research and Development Centre of the Olimp Laboratories pharmaceutical company.