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episode #257

Satiety Index: Stay Full Longer!

June 5, 2023 in Podcast


This week I discuss the importance of satiety when it comes to constructing your daily meals!

As I mentioned in the last micro podcast, eating slowly is one piece to creating satiety while another piece is eating nutrient dense foods. Food quality matters and I referenced both the Food Satiety Index performed by The University of Sydney in Australia and Marty Kendall with Optimising Nutrition. The main takeaways from them are:

  • Processed carb-and-fat combo foods like croissants, cakes, and doughnuts scored poorly. High-protein foods like meat and fish scored well
  • GLP-1, our primary satiety hormone, tends to be influenced by nutritious food
  • Protein %, potassium, fiber, calcium, and sodium have the greatest influence on satiety
So to conclude, if your goal is to lose weight and improve your metabolic health over the long term without unbearable hunger, you need to increase the satiety value of the food you eat per calorie.

Have a great week!

Episode Links:

https://optimisingnutrition.com/ https://www.researchgate.net/publication/15701207_A_Satiety_Index_of_common_foods

Brian (1s):

Hello and welcome to the Get Lean and Eat Clean podcast. My name is Brian grn. I'm a certified health coach, trainer and author, and this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. All right, welcome to the Get Lean e Klean podcast. My name is Brian Grin. I hope you had a great weekend. Happy Memorial Day weekend. Hopefully you'll spend it with, with some family and friends.

Brian (42s):

Enjoyed some nice weather, some good food. Also, hopefully you'll listen to my interview with Dr. Rob Bell. He's a pretty much, you wanna say a mental toughness coach. He works with, you know, high achieving athletes, the P g A tour or NASCAR and much, much more. And, and he's, you know, sports psychology is something I've always been interested in, so I was really excited to get him on the podcast and it really didn't disappoint. We touched on a lot of great topics such as patience, you know, such as the power of time and just ways to sort of, you know, en enhance your mental toughness, whether it comes to sport or for work or whatever it is.

Brian (1m 23s):

I think it's something that's a practice that, you know, n needs to be obviously worked on like anything else is worked on, whether you're working out the mental side needs, needs to be worked on just as much. So yeah, check out my interview with Dr. Rabell if you haven't already. And on today's micro podcast, I did wanna piggyback off my last one, which was discussing eating slowly and how can help with digestive issues but also can help with satiety. And satiety is something that is so crucial because, you know, if we can, if we could just simply get rid of the absence of hunger for the most part, you know, by eating satiating foods, nutrient dense foods, as you'll see I'm gonna talk about today, this is a great way to sort of, if you are looking to lose some weight, help you lose weight, maybe even improve your metabolic health so you don't have to always deal with sort of this unbearable hunger.

Brian (2m 22s):

Now there's been, you know, different indexes that have come out regarding the satiety of foods. There was one that came out, gosh, if I wanna check the date on it, it's been out, oh, since 95. The University of Sydney in Australia did a study where they took like 38 common foods. So take it for what it is. There's a lot more foods out there than 38, but it sort of gives you an idea and they measured subjectively how the hunger of these patients or these individuals that participated in this study and their fullness every 15 minutes for, for a three hour span. And so I'll leave a link in the show notes if you wanna check out this satiety index chart with the 38 foods.

Brian (3m 9s):

And this is what I wanted to discuss today because, you know, some people eat cuz they're stressed, some people eat cuz they're bored. These are all reasons, right? For me, sometimes I eat cuz I'm bored. I I would say I'm not, I I'm, I'm not a bored per individual for the most part. I try to keep myself fairly busy. That's not to say that being bored is a bad thing, you know, I think that's something that gets lost sitting in your, sitting by yourself or sitting with family and just talking or, or just, I would never be bored talking with my wife. No, but either way people find different reasons to eat. And if one of those is the fact that you're just always hungry, well maybe this is something, you know, you might wanna look into a little bit as far as you know, what foods can cre can keep you satisfied longer.

Brian (4m 2s):

This is something I've always been interested in because you know, it is about self experimentation and I'll try eating different foods and seeing how I feel energy wise, seeing if it satisfies me and I'm not hungry and, you know, 30 minutes later and you sort of gotta find your sweet spot. Now there is sort, there's commonality I would say, and there's some basic principles to go along with. It's the foods and how many nutrients are in it and you know, whether what type of macronutrient combination is in that food to, to keep you satisfied. And I'm gonna touch on that today and piggyback off Marty Kendall, who has done a lot of great work in this, in this area.

Brian (4m 45s):

And I'll, I'll put a link in the show notes so you can check out his different, he's got such great articles in his blog about sati index and ways to sort of analyze different foods. And so I I, I really like Marty Kendall, I've had him on my podcast, so if you haven't listened to that interview, check it out as well. I've had 'em on a couple times. And so looking at the satiety index that was done, like I mentioned in 95 quite a while ago, unsurprisingly enough processed carbs and fat combo foods like croissants, cakes, donuts scored fairly poorly on this. I think most people would understand that while high protein foods like meat and fish scored fairly well, maybe to some people, surprise a cooked and cooled white potato with no salt or oil outperformed everything with the highest score.

Brian (5m 38s):

And this could be partly due obviously to the resistant starch that's within that potato. That's not to say you should always just be eating co cooked and cooled white potatoes, but it could be something you might want to add to the diet. I think the conclusion for the most part from these 38 foods was that the higher protein percentage from calories definitely scored high. The, the foods that had some more fiber in it and the ones that had less fat performed the greatest. So it wasn't always a linear chart. I'll, I'll, I'll you'll take a look and see all the different foods.

Brian (6m 19s):

I'm not gonna show it to you right now, but if you're watching on YouTube, maybe I'll put a, a, a little, you know, diagram up to show you in a bit. But the bottom line and and to conclude was very high carb, low fat foods like rice, oranges, grapes, apples actually scored fairly high for the three hour test, which might surprise some people thinking that rice might not, but oranges, grapes, apples, those did. And at the other extreme, low carb, high protein foods like fish and meat were, were very satisfying satiating foods.

Brian (6m 60s):

And like I said to you before, the blend of fat and carbs, which seems to be a common theme like croissants, cakes, donuts, potato chips, had very low satiety scores. So I think that's the biggest conclusion to get from that. And when we talk about satiety, you know, there's a range of hormones and I'll just just rattle 'em off here. GLP one c, c k p p y, brelin, insulin, leptin, these all play roles in, in signaling hunger and satiety and how you eat different foods and quality of foods are gonna affect these hormones and manipulate them one way or the other.

Brian (7m 43s):

GLP one is something that's a primary satiety hormone and tends to be influenced by nutri nutritious foods. So there's been studies regarding GLP one and there's a lot of expensive drugs that are trying to artificially manip mimic GLP one in our bodies. But I think that we can focus on nutrient dense foods, we can naturally stimulate it and, you know, get it for free as opposed to trying to find an expensive drug. If we prioritize nutrients with the foods that we eat, this can go a long way and help satisfy this hunger hormone. So I think that's one of the bigger things to take from all of this is that the quality of food matters.

Brian (8m 29s):

You know, I I've talked about, you know, you'll, you'll hear people talk about calories and calories out, but it, but I I I think that's just a, a very simplistic way of looking at it and just saying that if you have to be in this calorie deficit, then you'll lose weight. Well, sure that's might be one aspect of it, but if you're just eating processed foods, and I've talked about this before, in the long run, you're gonna be lacking in nutrients and your body's gonna, your body's not gonna be happy. You're going to end up being more hungry for a longer period of time. And I've talked about the, another way of looking at satiety is the thermic effect of foods and how protein has the highest thermic effect.

Brian (9m 13s):

I won't go into all that now, but the bottom line is it takes your body that much more energy to digest protein. So you're actually almost burning some of the calories that you're already eating from that food. And so it's essentially gonna work more towards you than against you as opposed to eating, you know, a hundred calories of a donut where the thermic effect of that food is pretty much probably zero. You pretty much digest it and you very quickly and you don't have to work at all to break it down. So that's another effect of satiety. But you know, protein percentage is huge. Some of the things that I gather as well from the satiety indexes is fiber, potassium, calcium, sodium.

Brian (9m 60s):

These are parameters that help when, when you're looking for satiety. And I'll leave linking the show notes for the, for the, the index that was done a while back, but also for a link to Marty Kendall's website, which does a great job as far as foods is concerned. And, you know, just to give you an idea of some higher, more sa satiating foods that were on on this that got a higher sat satie score that Marty Kendall's talks about as far as plant-based foods, water crest, broccoli, asparagus, parsley, to name a few, those were higher up. So those were higher plant-based foods, seafood, cod, salmon, shrimp, oysters, macro, actually macro's been something I've been adding in and having it at lunch, you know, and, and that's the thing is you can get some quality macro and you can get, you know, quality oysters.

Brian (10m 57s):

And this is something that if you want to have for lunch, breakfast, dinner, it goes great. You can add a, you add certain things. Sometimes I'll put avocado in there, mix it up, maybe cut up some carrots, some cucumbers, and you can make your own little, little mix there. But you're getting a, you know, a high satiety food, like a macro with protein and it's, you know, you're, I honestly, you feel full for longer. So that's a food that I've implemented. Sardines is another one. And then when it comes to animal based foods, livers up there, actually egg whites is fairly high in the satiating category. It's a high protein, low fat food.

Brian (11m 38s):

So egg whites, cottage cheese, skinless chicken breasts, lean beef, those, those can be used. You know, you don't always have to have the, you know, i, I love my rib eyes, but some of these, the lean, the lean cuts go a long way. As you know, egg white is high on the satiety score, cottage cheese, liver surin steak, you know, maybe some chicken breasts from time to time, you wanna make sure you get it. Pasture res raised in quality chicken breast, if you check out force in nature, I have no affiliation. They have some great chicken there. And so whole eggs are great. Ground beef is a big one. Ground beef is something that, you know, you can make a lot of different meals with and it's not as expensive as buying like a ribeye.

Brian (12m 20s):

My wife and I use ground beef quite a bit and that's high in the satiety score. So that's what I wanna touch on today is, yeah, eating slowly is one aspect of creating satiety and letting your body realize the foods that it's actually taking in. But on the other hand, quality of food matters so much as well when it comes to ti satiety and some of the foods I mentioned already are things that maybe you might wanna think about adding into your diet. So that's all I wanna touch on today. I hope you're doing well. If you got my email, if you're on my email list, I'm gonna start sending some emails out.

Brian (13m 1s):

I'm not gonna bombard you with them, but I'm just gonna give you some, some high level things and, and my book, the Step Letter System's coming out. So look out for that. Really excited for that. Took me like, you know, six to eight months to put that together. So if you have any questions, let me know. I'll put some links in the show notes with with Marty Kendall's insight into this and as well as the SATHI index scores. So thanks so much for listening and if you love the podcast, feel free to leave a review. I would love it. I hope you have a great rest of the day and I'll talk to you on Friday with another great interview. Thanks for listening to the Get Lean ean podcast.

Brian (13m 43s):

I understand there are millions of other podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member who's looking to get their body back to what it once was. Thanks again and have a great day.

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