The satiety index (IS) is an index describing the satiety after eating a portion of a food product with a specific calorific value.It has been developed as a tool to help overweight and obesity.Choosing products with a high satiety index is intended to help you follow a low-calorie diet and prevent hunger pangs.

Food with a high satiety index contains protein or fiber and water, and products with the highest satiety index includepotatoes, white fish, porridge, oranges, apples, brown noodles and beef steak.The IS indicator is not free from defects, but it can be helpful in planning slimming menus.


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What is the satiety index?

The satiety index (IS) is a food indicator that shows how long the product qualifies for hunger.It was created by an Australian researcher – Dr. Susanna Holt from the University of Sydney, who is involved in human nutrition in the Department of Biochemistry.

The idea to develop the satiety index is derived from the hypothesis that almost everyone felt on it – it states that various food products with the same caloric value fill up for a different period of time.

Dr. Holt and her colleagues created a ranking of food products according to their impact on satisfying hunger.The researchers’ goal was also to combine the nutritional value of the products and the pleasure of their consumption and the persistence of satiety.The results of the study were published in the scientific journal European Journal of Clinical Nutrition as early as 1995, but it is only in recent years that interest in them has increased.This is probably related to the progressive plague of obesity, which is becoming increasingly difficult to control.

How was your experience with the satiety index?

  1. Each participant of the study received a portion of white bread to be consumed, which provided 240 kcal to confirm the correct glucose tolerance.
  2. In the following days, the participants ate the appropriate portions of the test food and got 220 ml of water to drink.The meal was to be consumed within no more than 10 minutes.
  3. Just before eating and during the 120 minutes from the start of the test, every 15 minutes blood samples were taken from the finger and glucose and insulin levels were measured – parameters strongly related to the feeling of hunger.
  4. Before each blood collection participants determined their level of hunger or satiety on a 7-point scale.
  5. 5. Within 2 hours of eating, the subjects could not eat or drink anything.Then they used the buffet, and the amount of food eaten was recorded and analyzed by the researchers.


You can read also: How I stopped eating sweets

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