PLAN B
Saturation index
Some foods fill you up longer than others

The so-called saturation index can help to control that feeling of hunger.

Nutritionist Jennifer Blundell conducted an experiment with her students at the University of Sydney. They got different foods to eat, all of which had the same calorie value of 240 kcal, but were different in their amount. Students should note every 15 minutes if they are hungry again. For comparison, white bread was given a saturation index of 100. All foods with an index above 100 will fill you up faster. The saturation index of Blundell is thus a purely subjective value.

Foodindex
potatos323
fettarmer Fisch225
oatmeal225
porridge209
orange202
apple197
whole wheat pasta188
beef steak176
beans168
grapes162
whole grain bread157
popcorn154
poly-grain bread154
eggs150
cheese146
rice (peeled)138
lentils133
brown rice132
Foodindex
cracker127
cookies120
noodles119
bananas118
corn flakes118
fruit gums118
french fries116
cereal100
white bread100
icecreme96
potato chips91
yogurt88
peanuts84
chocolate bar70
donuts68
cake65
croissant47

Conclusion

Fiber swells up in the stomach and is slowly digested there. This will saturate you over a long period of time. High-protein foods burn fat because converting the protein consumed into the body's own protein consumes energy that the body can not derive from protein-containing foods. High-fiber and protein-rich foods make you particularly rich.

GLOSSAR

BMI
Body-Mass-Index
kcal
kilocalories: 1 kcal = 1000 calories == 4200 Joule
kilo
in the decimal system 10³ = 1000
kJ
Kilojoule: 1 kJ = 1000 Joule == 239 kcal
MET
Metabolic equivalent for the calculation of energy turnover
PAL
Physical Activity Level
celiac Disease
gluten intolerance

Bibliography

"Referenzwerte für die Nährstoffzufuhr"
Gemeinsames Werk der deutschen, österreichischen und schweizerischen Gesellschaften für Ernährung
Umschau Verlag, 2000, ISBN 3829571143
"Der Einfluss von resistenter Stärke auf die Fettsäureoxidation bei gesunden Erwachsenen"
Inauguraldissertation an der Medizinischen Fakultät der Universität Rostock Aug. 2011: rosdok.uni-rostock.de/file/rosdok_derivate_0000004892/Dissertation_Unger_2012.pdf
Verbraucherzentrale Niedersachsen "Formula-Diäten Vergleich"
Tabelle Formula-Diäten Jan. 2016: www.verbraucherzentrale-niedersachsen.demediabig/1160048A.pdf
Formula-Diät Hintergrund Jan. 2016: www.verbraucherzentrale-niedersachsen.de/mediabig/1160049A.pdf
Diabetes Austria glykämischer Index
www.diabetes-austria.com/dyn/userfiles/pdf/glykaemischer_index.pdf

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