Weight Loss and Health Care

We have often said in our articles: at the table, even facing a fattening diet that matters is the quality of food, not quantity. And now come the results of an Australian research that have determined which foods are able to satisfy more of our body, ideal for a balanced diet.

With matters so much the quantity of food, but the nutritional value of what we put in the pot

The credit belongs to the researcher Suzanna Holt has developed the fruits of his work leading to what he called the ‘fullness factor’, ie the index of fullness of food with which one can photograph their satiating power. A value that depends essentially on the energy density of the food, but also by the presence of fiber and protein. In particular the latter, compared to carbohydrates and fats, have a greater satiating power because their demolition needs a greater energy expenditure.

Instead of satiating power depends on their glycemic index carbohydrates: so the smaller the value, the greater the sense of satiety. The volume of food will greatly affect the sense of satiety: the larger the volume of food ingested, the greater the gastric dilatation and thus faster will be the arrival of the feeling of satiety. So the foods most ‘rich’ were those rich in fiber such as vegetables and water, characterized by a low-calorie and high nutritional value.

Dr. Holt has a scale for the satiety index with values ??ranging from 0 to 5. Foods that have a level greater than 2.5 are those that have a greater satiating power. And in this group are lean fish, white yogurt, bean sprouts, apples, lean red meat, grapes, oranges, chicken breast without skin, bran sticks, popcorn, boiled potatoes, eggs, beans and bananas. Among the foods on the other hand with a value less than 2.5, ie with a low satiating power, there are dried fruits, honey, sugar, butter, boiled white rice, peanuts, ice cream, white bread, croissants and cornflakes.