# Satiety value

Satiety value is the degree at which food gives a human the feeling of satiety per calorie. The concept of the Satiety Value and Satiety Index was developed by Australian researcher and doctor, Susanna Holt. Highest satiety value is expected when the food that remains in the stomach for a longer period produces greatest functional activity of the organ. Limiting the food intake after reaching the satiety value helps reduce obesity problems.
Foods with the most satiation per calorie are often:
* high in certain proteinase inhibitors that suppress appetite - e.g. potatoes
* high in protein (which takes longer to digest than other energy sources) - e.g. meat
* low in glycemic index (in which the carbohydrates take longer to digest) - e.g. oats
* high in fibre (which takes longer to digest than low fibre foods) - e.g. fruit
* low in calories - e.g. vegetables
* solid (which takes longer to digest than liquid foods, though liquids have high satiety for a short period)
The Protein leverage hypothesis posits that human beings will prioritize the consumption of protein in food over other dietary components, and will eat until protein needs have been met, regardless of energy content, thus leading of over-consumption of foodstuffs when their protein content is low.
Sugar-sweetened beverage showed lower satiety compared to isocaloric semi-skimmed milk.
Alcoholic beverages tend to have a lower satiety per calorie.
Fruit juice with and without pulp was shown to result in lower satiety than comparable amounts of fruits.
Further factors involved in determining the satiety of foods are covered in the expected satiety entry.

## List

In the table below, glycemic and insulin scores show the increase in the blood concentration of each. The Insulin Index is not the same as a glycemic index (GI), which is based exclusively on the digestible carbohydrate content of food, and represents a comparison of foods in amounts with equal digestible carbohydrate content (typically 50 g). The insulin index compares foods in amounts with equal overall caloric content (240 kcal or 1000 kJ). Insulin indexes are scaled relative to white bread, while glycemic index scores nowadays are usually scaled with respect to pure glucose, although in the past white bread has been a reference point for GI measurements as well. A higher satiety value indicates increase of satiety after eating a serving of equal overall caloric content, scaled relative to white bread.
Mean average glucose, insulin and satiety scores :
| Food | Food Type | Glycemic score | Insulin score | Satiety value |
| All-Bran | Breakfast cereal | 40 ± 7 | 32 ± 4 | 151 |
| Porridge | Breakfast cereal | 60 ± 12 | 40 ± 4 | 209 |
| Muesli | Breakfast cereal | 43 ± 7 | 46 ± 5 | 100 |
| Special K | Breakfast cereal | 70 ± 9 | 66 ± 5 | 116 |
| Honeysmacks | Breakfast cereal | 60 ± 7 | 67 ± 6 | 132 |
| Sustain | Breakfast cereal | 66 ± 6 | 71 ± 6 | 112 |
| Cornflakes | Breakfast cereal | 76 ± 11 | 75 ± 8 | 118 |
| Average: | Breakfast cereal | 59 ± 3 | 57 ± 3 | 134 |
| White bread (baseline) | Carbohydrate-rich | 100 ± 0 | 100 ± 0 | 100 |
| White pasta | Carbohydrate-rich | 46 ± 10 | 40 ± 5 | 119 |
| Brown pasta | Carbohydrate-rich | 68 ± 10 | 40 ± 5 | 188 |
| Grain bread | Carbohydrate-rich | 60 ± 12 | 56 ± 6 | 154 |
| Brown rice | Carbohydrate-rich | 104 ± 18 | 62 ± 11 | 132 |
| French fries | Carbohydrate-rich | 71 ± 16 | 74 ± 12 | 116 |
| White rice | Carbohydrate-rich | 110 ± 15 | 79 ± 12 | 138 |
| Whole-meal bread | Carbohydrate-rich | 97 ± 17 | 96 ± 12 | 157 |
| Potatoes | Carbohydrate-rich | 141 ± 35 | 121 ± 11 | 323 |
| Average: | Carbohydrate-rich | 88 ± 6 | 74 ± 8 | 158.6 |
| Eggs | Protein-rich | 42 ± 16 | 31 ± 6 | 150 |
| Cheese | Protein-rich | 55 ± 18 | 45 ± 13 | 146 |
| Beef | Protein-rich | 21 ± 8 | 51 ± 16 | 176 |
| Lentils in tomato sauce | Protein-rich | 62 ± 22 | 58 ± 12 | 133 |
| Fish | Protein-rich | 28 ± 13 | 59 ± 18 | 225 |
| Baked beans in tomato sauce | Protein-rich | 114 ± 18 | 120 ± 19 | 168 |
| Average: | Protein-rich | 54 ± 7 | 61 ± 7 | 166.3 |
| Apples | Fruit | 50 ± 6 | 59 ± 4 | 197 |
| Oranges | Fruit | 39 ± 7 | 60 ± 3 | 202 |
| Bananas | Fruit | 79 ± 10 | 81 ± 5 | 118 |
| Grapes | Fruit | 74 ± 9 | 82 ± 6 | 162 |
| Average: | Fruit | 61 ± 5 | 71 ± 3 | 169.75 |
| Peanuts | Snack/confectionery | 12 ± 4 | 20 ± 5 | 84 |
| Popcorn | Snack/confectionery | 62 ± 16 | 54 ± 9 | 154 |
| Potato chips | Snack/confectionery | 52 ± 9 | 61 ± 14 | 91 |
| Ice cream | Snack/confectionery | 70 ± 19 | 89 ± 13 | 96 |
| Low Fat Strawberry Yogurt | Snack/confectionery | 62 ± 15 | 115 ± 13 | 88 |
| Mars Bars | Snack/confectionery | 79 ± 13 | 122 ± 15 | 70 |
| Jellybeans | Snack/confectionery | 118 ± 18 | 160 ± 16 | 118 |
| Average: | Snack/confectionery | 65 ± 6 | 89 ± 7 | 100.1 |
| Doughnuts | Bakery product | 63 ± 12 | 74 ± 9 | 68 |
| Croissants | Bakery product | 74 ± 9 | 79 ± 14 | 47 |
| Cake | Bakery product | 56 ± 14 | 82 ± 12 | 65 |
| Crackers | Bakery product | 118 ± 24 | 87 ± 12 | 127 |
| Cookies | Bakery product | 74 ± 11 | 92 ± 15 | 120 |
| Average: | Bakery product | 77 ± 7 | 83 ± 5 | 85.4 |
| Average: | Average | 67.333 ± 5.7 | 72.5 ± 6 | 135.7 |
| Average: | ALL | 68.8 ± 12.7105 | 72 ± 9.5 | 136 |
* ↑ Bread made from whole-meal wheat flour, Holt et al.
* ↑ the authors of the satiety study stated that the amount of jellybeans consumed tended to make participants nauseated which may have produced an erroneous satiety value.