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8/6/2011 9:36:35 PM EST
|How to Feel Full and Lose Weight
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You've probably heard of the Glycaemic Index. But what about the Satiety Index? This is a guide from the University of Sydney to measure which foods will keep us fuller for longer and act as effective nibbling deterrents. These foods, therefore, can help us to lose those spare tyres and other unwanted bits – but without feeling hungry! They can also help control blood sugar levels and thus help prevent diabetes. (It sounds like a radical new invention. But those slim, well-nourished folks in the Longevity Hot Spots have been doing it all along of course).
In order to compile the Satiety Index (SI), Dr. Susanne Holt gave students one of several different meals with a total of 240 calories and then allowed them the freedom to eat whatever they wanted from a buffet table over the next two hours. The SI rating of the foods was gauged according to how much subjects subsequently nibbled at the buffet as well as how full they felt.
Some of the results came as a surprise, since lower calorie foods were frequently found to be higher on the SI than higher calorie ones. Some of the scores are listed below – all scores are measured against a slice of white bread which was given the rating of 100 percent.
S.I. Score (%)
Whole grain pasta 188
Baked beans 168
Whole grain bread 157
French fries 116
White bread 100
Ice cream 96
Chocolate bar 70
Notice how it is the more nourishing, nutrient-rich foods which have come out higher on the list (with the exception of potatoes perhaps – sweet potatoes are higher in nutrients). Vegetables weren't measured in the study for some reason, but both fruit and vegetables should score high because they are full of fibre which bulks out in the colon, causing the gut to send messages to the 'satiety centre' in the hypothalamus that it's time to stop eating.
Dr. Holt commented that the results also reflect the fact that the fat in fatty foods tends to be stored in our cells rather than being burned as energy – a hangover from the hunter-gatherer days when fat was scarce in the diet and we needed to keep reserves on the side for when stocks were low.
Some tips on using the Satiety Index:
* Eat plenty of high fibre foods; i.e., fruit, vegetables, legumes and some whole grains
* Eat some form of protein (including vegetable protein such as nuts, seeds and legumes) with every meal and snack otherwise you will get hungry again too soon
* Eat 'good fats' daily, such as monounsaturated fats from olive oil, omega 3 fats from oily fish or flax, and omega 6 fats from nuts and seeds or their cold-pressed oils
* Try eating vegetable soup before a meal to create a feeling of fullness (this will help you stop filling up on bread)
Some high SI meal and snack ideas:
* Smoked salmon and scrambled eggs or boiled eggs or omelette on rye
* Porridge with berries, ground flax and yogurt (rather than muesli, which is low on the SI)
* A large salad with fish, chicken or lean beef
* An open sandwich with just one slice of whole grain bread and plenty of protein and salad on top
* Mixed vegetable and bean soup
* Quinoa with salad or casserole
* Fish or meat with lentils or beans and mixed vegetables
* Baked potato (with skin) with baked beans and salad
* Nuts and seeds with a piece of fruit
* Popcorn with nuts and seeds
* Carrots, avocado dip and hummus with a drizzle of extra olive oil
* Fruit salad
By Sally Beare
Akea Essentials: The World's First and Only Foundational Supplement based on Longevity Hot Spot Research. 37 of the Best Whole Foods in Every Serving. Probiotics, Enzymes. ibourl.com/7vy
Best of Health and Success,
Akea Essentials Consultant
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