SATIETY INDEX OF COMMON FOODS

Doug Skrecky (oberon@vcn.bc.ca)
Sun, 22 Nov 1998 21:50:54 -0800 (PST)

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Being overweight can be a health hazard, resulting in days off from work, etc.
With that in mind here is a satiety index for 38 foods from European Journal of Clinical Nutrition 675-690 Vol.49 1995

The higher number the more filling the food. White bread = 100

FOOD                 SI SCORE
Bakery Products
Croissant            47
Cake                 65
Doughnuts            68 (take a look at Homer Simpson's potbelly)
Cookies             120
Crackers            127

Snacks & Confectionary
Mars bar             70
Peanuts              84
Yoghurt              88
Chips                91
Ice cream            96
Jelly beans         118
Popcorn             154

Breakfast Cereals & Milk
Muesli              100
Sustain              112
Special K            116
Cornflakes           118
Honeysmacks          132
All-Bran             151
Porridge             209 (sticks to the ribs)

Protein-Rich Foods
Lentils              133
Cheese               146 (surprise, surprise!)
Eggs                 150
Baked Beans          168
Beef Steak           176 (low fat of course)
Ling Fish            225

Carbohydrate-Rich Foods
White Bread          100
French Fries         116
White Pasta          119
Brown Rice           132
White Rice           138
Grain Bread          154
Wholewheat Bread     157
Brown Pasta          188
Potatoes             323 (highest rated food in test)

Fruits
Bananas              118
Grapes               162
Apples               197
Oranges              202

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