Satiety: Which foods are more satisfying and long lasting?
In 1995, a group of researchers published a study in the European Journal of Clinical Nutrition concerning how satiating different foods compared to their baseline, white bread. Satiety means the ability of a food to satisfy or satiate hunger.
They found that 240 calorie portions of different foods had vastly differing levels of satiety. The Satiety Index (SI) score of boiled potatoes was 7 times greater than the SI score of a croissant.
The higher the score, the more satiating and filling the food. Plus, you stay full longer so you won't want to eat earlier.
As you can see in this chart, potatoes, porridge (oatmeal), and fish are very high on the satiety index and will fill you quickly and keep you full longer. Plus, most Anytime foods were higher than the processed Sometimes foods. So look for whole foods that you can tell what's in it just by looking at it.
Holt SHA, Brand-Miller J, Petocz P, Farmakalidis E. A Satiety Index of common foods. European journal of clinical nutrition. 1995;49:675-690.