I work to support clients and now deliver to you through the Fuel You! Podcast ways to understand three areas of nutrition that can support your goals.
1.) Satisfaction
2.) Satiety
3.) Biological Need
Discussing satiety can support structure, delayed gratification, and even pacification - which can all be supportive of someones nutrition and health goals. It can be challenging when it only comes from a subjective point of view. However, there's a tool here to put more purpose behind satiety. The Holt Satiety of Foods Chart.
In the European Journal of Clinical Nutrition (Holt et al. 1995, https://pubmed.ncbi.nlm.nih.gov/7498104/) studied perceived hunger after eating meals. The study was to validate the perceived satiety of common foods. There were six food categories tested, with 38 foods in total, each a serving of 240 cal each. In the case portion sizes, volume, differed between higher and lower energy dense foods. The data can be broken down to understand satiety vs energy density, satiety vs protein, satiety vs fat, satiety vs carbohydrate, satiety vs fiber, etc.
What food ranked the highest? Boiled potatoes. It ranked a full seven times higher than a low scoring croissant.
Here is a great breakdown of the study from optimizingnutrition.com (https://optimisingnutrition.com/satiety-index/amp/)
This isn't a list to tell someone what foods to or not to eat - but rather to support an outcome: satiety. If remaining more satiated can support your goals, this is a great study to bring to the surface and discuss.
Love and appreciate you - Ryan
