Satiety is changing the way that people think about their eating habits. Satiety basically means how satisfied a person feels after eating a certain food, and how long it makes her feel full. Knowing what foods have a high satiety factor can have obvious advantages to people who want to lose weight, but knowing which foods have a negative effect can be just as important.
Here are a few of those low-satiety items.
Although most nuts in their natural form have a fairly high satiety index, there are some that fall short. Brazil nuts, for example, that are unsalted have a higher satiety rating than peanuts. Peanuts have a higher fat content and less fiber then Brazil nuts, ultimately leaving us feeling less satisfied and full after eating them. As a general rule, the more fiber, water and protein a food contains, then the higher it’s satiety rating will be. Studies have shown that peanuts are less satisfying than eating white bread.
Crackers, much like nuts, do not leave us with a feeling of fullness or satisfaction in most cases. They tend to be made from white, bleached flour and a substantial amount of salt to add flavor. This can make it easier to eat more of them in order to achieve a feeling of fullness, but ultimately the end result can be a feeling of over indulgence rather than satisfaction.
Crackers can contain high quantities of sugar and saturated fat in some cases also, and should be eaten in moderation. Crackers made with reduced salt and whole-wheat flour are available and should be considered as a substitute.
Widely acknowledged by most people as a less-than-healthy snack, chips are one of the worst offenders. The fact that they generally come in a large-sized pack is a good indication of how filling they are. Again, the high fat and salt content of chips may make them taste good, but they do not leave us with a feeling of fullness afterwards. Although potatoes themselves have a high satiety rating, by processing them into chips, most of the fiber, protein and moisture is removed and flavorings are added to make them more appetizing.
Chocolate contains elements that trigger the release of endorphins in the brain, making us feel good while eating them. This is a short lived ‘trick’ that makes the body feel as if is being satisfied, but it is merely a chemical reaction. Chocolate delivers a spike in blood sugar that can leave us with a feeling of lethargy and hunger when it wears off. Eating large quantities can either leave us feeling ill, or lead to the body craving more sugar to avoid the ‘slump’ that occurs when the effects of the chocolate wear off.