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Title : Tips Today Palatability, Satiety Together With Calorie Intake
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Tips Today Palatability, Satiety Together With Calorie Intake

WHS reader Paul Hagerty late sent me a real interesting newspaper titled "A Satiety Index of Common Foods", past times Dr. SHA Holt as well as colleagues (1).  This newspaper quantified how total nosotros experience after eating specific foods.  I've been aware of it for a while, but hadn't read it until recently.  They fed volunteers a diversity of commonly eaten foods, each inwards a 240 calorie portion, as well as measured how total each nutrient made them feel, as well as how much they ate at a subsequent meal.  Using the results, they calculated a "satiety index", which represents the fullness per calorie of each food, normalized to white staff of life (white staff of life arbitrarily laid upward to SI = 100).  So for example, popcorn has a satiety index of 154, pregnant it's to a greater extent than filling than white staff of life per calorie. 

One of the almost interesting aspects of the newspaper is that the investigators measured a diversity of nutrient properties (energy density, fat, starch, sugar, fiber, H2O content, palatability), as well as thus determined which of them explained the SI values almost completely.

As I've explained on this spider web log before, the encephalon "shuts down" or ignores feelings of fullness when y'all eat highly palatable foods, as well as this tin hold out mimicked past times administering drugs (such equally marijuana or opiates) that cause these encephalon pathways straight (2, 3).  That's i argue why there's ever room for dessert. The machinery of this upshot has been partially worked out, as well as involves communication betwixt encephalon regions that regulate vantage as well as nutrient intake (4, 5, 6).

Lucky for us, the investigators measured the palatability of each nutrient as well as compared it to that food's SI.  If nutrient palatability does indeed nigh downward the mechanisms inwards the encephalon that usually constrain nutrient intake, nosotros would await that foods rated equally to a greater extent than palatable would receive got a lower SI.  Here's what they found:

The to a greater extent than palatable the food, the less filling per calorie, as well as the human relationship was quite rigid for a study of this nature.  This is consistent with the prove that highly palatable foods nigh downward the mechanisms inwards the encephalon that constrain nutrient intake.  Croissants had the lowest SI (47), piece potatoes had the highest (323).  Overall, baked goods as well as candy had the lowest SI.  They didn't assay out sweetness potatoes, but I suspect they would receive got been like to potatoes.  Other foods with a high SI include meat/fish, whole grain foods, fruit as well as porridge.

Palatability was i of the ii strongest predictors of SI.  It was tied at outset house with liberate energy density (calories per gram of food)*.  The to a greater extent than energy-dense a food, the less infinite a given position out of calories occupies inwards the stomach.  Lower liberate energy density, as well as higher water, fiber as well as poly peptide content were associated with higher SI, piece palatability as well as fatty content were associated with lower SI.  Starch as well as saccharide content were non associated with SI.  SI predicted subsequent nutrient intake, such that foods with a higher SI led to less calorie intake ii hours later.
 
This study, along with many others, suggests that focusing on uncomplicated foods that receive got a lower liberate energy density leads to greater fullness as well as less subsequent nutrient intake, as well as conversely that highly palatable energy-dense foods promote excessive nutrient intake.  Potatoes, sweetness potatoes, meats, fish, vegetables, fruits, rice as well as beans are foods with a moderate marker of palatability as well as liberate energy density, as well as are consequently helpful for weight loss as well as maintenance.  Conversely, baked goods, candy, H2O ice cream as well as fried foods receive got the lowest SI, reflecting their extreme palatability as well as liberate energy density.  These are just the same foods people eat to salvage stress, which reinforces the fact that they are hyper-palatable as well as hyper-rewarding (7).  In my opinion, these are alongside the almost fattening foods, as well as the obesity literature equally a whole supports this.

The newspaper finished with this statement, roughly of which may audio familiar to regular WHS followers:

...simple, 'whole' foods such equally the fruits, potatoes, steak as well as fish were the almost satiating of all foods tested.  Interestingly, many flora foods such equally beans, lentils as well as potatoes comprise antinutrients which tin delay or inhibit the absorption of nutrients or affects gastrointestinal hormone release.  These factors could contribute to their greater satiating powers.

* Also, H2O content, but this is basically a proxy for liberate energy density.

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