Newsgroup: it.salute.alimentazione
Titolo: Cibi sazianti?

Quali sono i cibi "sazianti"?
Grazie 

 Quali sono i cibi "sazianti"?
http://www.mendosa.com/satiety.htm
Susanna Holt, PhD, has developed the Satiety Index, a system to
measure different foods' ability to satisfy hunger. A fixed amount
(240 calories) of different foods was fed to participants who then
ranked their feelings of hunger every fifteen minutes and were
allowed to eat freely for the next two hours. Of all the foods
tested, potatoes were the most satisfying. [...]
The Satiety Index
Each of the following foods is rated by how much food people ate after 
consuming them to satisfy their hunger.
All are compared to white bread, ranked as "100"
Bakery Products 		Carbohydrate-Rich Foods
Croissant 	47% 		White bread 	100%
Cake 	65% 		French fries 	116%
Doughnuts 	68% 		White pasta 	119%
Cookies 	120% 		Brown Rice 	132%
Crackers 	127% 		White rice 	138%
Snacks and Confectionary 		Grain bread 	154%
Mars candy bar 	70% 		Wholemeal bread 	157%
Peanuts 	84% 		Brown pasta 	188%
Yogurt 	88% 		Potatoes, boiled 	323%
Crisps 	91% 		Protein-Rich Foods
Ice cream 	96% 		Lentils 	133%
Jellybeans 	118% 		Cheese 	146%
Popcorn 	154% 		Eggs 	150%
Breakfast Cereals with Milk 		Baked beans 	168%
Muesli 	100% 		Beef 	176%
Sustain 	112% 		Ling fish 	225%
Special K 	116% 		Fruits
Cornflakes 	118% 		Bananas 	118%
Honeysmacks 	132% 		Grapes 	162%
All-Bran 	151% 		Apples 	197%
Porridge/Oatmeal 	209% 		Oranges 	202%
Table adapted from S.H.A. Holt, J.C. Brand Miller, P. Petocz, and E. 
Farmakalidis, "A Satiety Index of Common Foods," European Journal of 
Clinical Nutrition, September 1995, pages 675-690. 
[...]
Some Surprises
In general, the more satisfying a food felt, the more effective it
proved  as a nibbling deterrent. But even here there were some
surprises.
"Fatty foods are not satisfying, even though people expected them to
be," says Holt. "We think the reason is that fat is seen by the body
as a fuel which should be used only in emergencies--it stores it in
the cells instead of breaking it down for immediate use. Because it
doesn't recognize the fat as energy for immediate use, the body does
not tell the brain to cut hunger signals, so we go on wanting more.
Carbohydrates are the opposite--they raise blood glucose so the body
knows it has gotten enough fuel." 
Jellybeans also scored higher than expected. Volunteers fed
jellybeans did not feel satisfied, yet they ate very little
afterwards. This resulted in the sweets getting a satiety rating of
118--higher than that of muesli and yogurt and almost the same as
white pasta. 
"I suspect the reason that the jellybeans came out so well was that
they made our volunteers feel slightly nauseous," says Holt. "We'll
be doing some research on that one--if we can persuade people to act
as volunteers!" 
A Few Words of Advice Holt is concerned that there may be some
confusion in the interpretation of her study's findings. "The Satiety
Index scores reflect the total amount of fullness produced by the set
portions of the test foods over two hours--i.e. short-term satiety.
Although most foods with high Satiety Index scores kept fullness
relatively high for the whole two hours, there were a few
exceptions," Holt notes. 
"The fruits were served in very large portions, but fullness dropped
off quickly towards the end of the second hour, reflecting the rapid
rate of gastric emptying (oranges and apples and grapes are mainly
sugar and water)," she adds. 
"Many 'health-conscious' dieters," she continues, "will eat a meal
based on several pieces of fruit and some rice cakes (in Australia
anyway) and then wonder why they feel ravenous a few hours later.
These kinds of extremely low-fat, high-carb meals do not keep hunger
at bay because they are not based on slowly-digested carbs and
probably don't contain enough protein. A dieter would be better off
eating a wholesome salad sandwich on wholegrain bread with some lean
protein like tuna or beef and an apple. This kind of meal can keep
hunger at bay for a very long time." 
[...] 
================== 
Anche qui mi sembra si faccia riferimento sempre allo stesso
esperimento della Holt... 
http://www.eufic.org/gb/food/pag/food33/food332.htm
 
What makes us feel full? The satiating power of foods What we eat and
how much we eat have an influence on our health and well being. But
what kinds of foods make us feel full and why do so many of us tend
to over-eat? 
The main role of food is to satisfy hunger and to provide essential
energy, nutrients and other substances for growth and the maintenance
of health. Much of what we choose to eat is influenced by the
palatability of foods, including the taste, smell and texture, as
well as the social setting. Our appetite reflects a conscious
sensation of hunger, a learned or habitual pattern of eating at times
throughout the day, our preferences for different kinds of foods and
the sheer pleasure of eating or indulging in particular foods we
like. 
During a meal, the stomach expands, and internal nerve receptors
sense the volume of food and the pressure on the stomach wall. These
receptors send signals to the brain via the vagus nerve, causing the
sensation of fullness. When the stomach contracts and empties, the
desire to eat is felt again. Larger meals fill the stomach for longer
periods of time and are more satisfying than smaller meals. The
actual components of the meal and the temperature of the food can
also influence how quickly the stomach empties and, therefore,
feelings of fullness. 
"Satiating power" Some foods can more easily contribute to the
feeling of fullness (satiety) than others, and this is referred to as
their "satiating power". The calorie-counting tables, used widely by
slimmers and the weight conscious, do not necessarily reflect this
satiating power and studies examining the effects of foods on
"feelings of fullness" can be helpful. In one study of 38 common
foods, both men and women subjects consumed foods with equal calorie
contents and their feelings of fullness were recorded every 15
minutes for 2 hours. Highest satiating power was found with high
levels of protein, dietary fibre and water and low satiating power
was related to higher fat foods. Fruit and vegetables-especially
boiled potatoes-proved to have high satiating values, whereas bakery
products like cakes, croissants and biscuits were the least satiating
foods. Protein-rich foods (fish, meat, baked beans, lentils and eggs)
and carbohydrate-rich foods (pasta, rice, wholegrain breads and
cereals) were among the most satiating foods. 
While protein seems to stave off hunger for longer than carbohydrate,
fat exerts the weakest effects on both satiation and satiety. This
probably accounts for the capacity of a high fat diet to lead to
passive over-eating, often resulting in weight gain. 
So is a breakfast of wholegrain bread and lean ham a good choice to
stave off hunger pangs until lunch? It would appear so, however,
scientists still know little about the satiating power of complete
meals that combine various nutrients. [...] 
========================= 
Altre pagine che discutono il Satiety Index : 
http://www.redmountainspa.com/_health_education_fitness/articles/potato.html
CCK: More to Appetite Than Glycemic Whims 
http://forums.menshealth.com/thread.jspa?messageID=540835
 Conquer
hunger and win without overeating 
=========================== 
Su un sito ho trovato di un altro indice, il Fullness Factor, che
però non tiene conto della consistenza e del sapore, ma solo di
quanto riempie un cibo in teoria in base ai suoi nutrienti... 
Limitations of the Fullness Factor The Fullness Factor is calculated
from the food's nutrient content, using values from those nutrients
that have been shown experimentally to have the greatest impact on
satiety. There are, however, other things that can influence a food's
ability to satisfy our hunger. In particular, a food's specific taste
and texture - i.e. its palatability - can encourage or discourage
consumption. Palatability of a food is a highly individual and
subjective value, though, that can't be accurately measured. The
Fullness Factor, by design, merely provides an estimate of food
satiety prior to consumption. 
Benefits of the Fullness Factor The benefits of the Fullness Factor
far outweigh its limitations. The satiating effect of a food can now
be more accurately predicted, solely from its nutrient content. This
means that you can anticipate which foods and recipes will be most
supportive of your diet. 
Values of the Fullness Factor range from 0 to 5, with the Fullness
Factor for white bread being 1.8. That means that for servings of
equal Calories, those foods with FF's above 1.8 are more likely to
fill you up than white bread, and foods with FF's below 1.8 are less
likely to fill you up than white bread. 
[...] 
Fullness Factors for Common Foods Food 	FF 
Bean sprouts 	4.6 Watermelon  	4.5 Grapefruit 	4.0 Carrots 	3.8
Oranges 	3.5 Fish, broiled 	3.4 Chicken breast, roasted 	3.3 Apples
	3.3 Sirloin steak, broiled 	3.2 Oatmeal 	3.0 Popcorn 	2.9 Baked
potato 	2.5 Lowfat yogurt 	2.5 Banana 	2.5 Macaroni and cheese 	2.5
Brown rice 	2.3 Spaghetti 	2.2 White rice 	2.1 Pizza 	2.1 Peanuts
	2.0 Ice cream 	1.8 White bread 	1.8 Raisins 	1.6 Snickers Bar 	1.5
Honey 	1.4 Sugar (sucrose) 	1.3 Glucose 	1.3 Potato chips 	1.2 Butter
	0.5 
General Observations Foods that contain large amounts of fat, sugar,
and/or starch have low Fullness Factors, and are much easier to
overeat. Foods that contain large amounts of water, dietary fiber,
and/or protein have the highest Fullness Factors. These high-FF
foods, which include most vegetables, fruits, and lean meats, do a
better job of satisfying your hunger. 
[...] 
http://www.nutritiondata.com/fullness-factor.html
 
========================
http://taylorandfrancis.metapress.com/app/home/contribution.asp?wasp=155005451b7a47dc8a9e3077072b63fe&referrer=parent&backto=issue,3,9;journal,40,40;linkingpublicationresults,1:102218,1
International Journal of Food Sciences and Nutrition
  	Publisher:  	Taylor & Francis
  	Issue:  	Volume 50, Number 1 / January 1, 1999
  	Pages:  	13 - 28
The effects of high-carbohydrate vs high-fat breakfasts on feelings of
fullness and alertness, and subsequent food intake
S.H.A. Holt
Abstract:
Fourteen subjects consumed four realistic isoenergetic (2035kJ)
breakfasts, varying in macronutrient content (two fat-rich, two
carbohydrate-rich (low- and high-fibre)), in random order on separate
mornings. After breakfast, subjects left the laboratory and completed
appetite and alertness ratings at specific times and recorded all
subsequent fluid and food intake for the rest of the day. The
high-fibre, carbohydrate-rich breakfast was the least palatable but
most filling meal and was associated with less food intake during the
morning and at lunch. Hunger returned at a slower rate after this
meal than after the low-fibre, carbohydrate-rich meal. Both fat-rich
breakfasts were more palatable but less satiating than the
carbohydrate-rich meals and were followed by greater food intake
during the morning, which may be a compensatory response to ingest a
sufficient amount of food and/or carbohydrate to match the level of
fullness produced by the subjects' habitual breakfasts. By the end of
the day, the average total energy intake was significantly greater
after the fat-rich EB meal than after the high-fibre,
carbohydrate-rich meal (P<0.05). Total day fat intakes were also
significantly greater when the high-fat breakfasts were eaten. For
every individual test, alertness ratings increased immediately after
breakfast was consumed. On average, the high-fibre carbohydrate-rich
meal was associated with the highest post-breakfast alertness ratings
and with the greatest cumulative amount of alertness during the
period between breakfast and lunch (AUC). Alertness AUC values up
until lunch correlated positively with fullness AUC values (r= 0.36,
P <0.01, n=56). The results confirm the relatively weak satiating
power of fat-rich meals observed in controlled laboratory-based
studies and indicate that a high-fibre, carbohydrate-rich breakfast
may assist weight control efforts by maintaining fullness. Further
research is required to determine whether satiety directly enhances
alertness and whether low-GI carbohydrate-rich meals enhance
alertness to a greater degree than high-GI meals. 
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