16 replies to this topic

[InquilineKea]

So which foods are generally the best for CR?

(bear in mind that my stomach actually feels weird when I eat too many vegetables and I have to add in some starchy foods to REALLY feel full after eating too many vegetables). Has anyone else experienced this? Does your stomach feel different when it's full of vegetables as compared to when it's full of starch? Because mine seemingly does (and thus I don't snack on vegetables).

I've found that apples are REALLY good at filling up the stomach because only a few of them are usually sufficient and they're around 80-100 calories each (I think). Otherwise I'm not quite sure. I add vinegar to all my foods now.

[Alpha-Frequency]

Oatmeal with Whey powder for breakast.

[luminous]

(adapted from a post I made a while back)

http://www.nutrition...fullness-factor

This article references an Australian study in September, 1995 where the "Satiety Index" of common foods was determined. The following formula for "Fullness Factor" will supposedly render a factor for the satiety level of any food.

FF=MAX(0.5, MIN(5.0, 41.7/CAL^0.7 + 0.05*PR + 6.17E-4*DF^3 - 7.25E-6*TF^3 + 0.617))
where:
CAL is total Calories per 100g (30 minimum),
PR is grams Protein per 100g (30 maximum),
DF is grams Dietary Fiber per 100g (12 maximum), and
TF is grams total Fat per 100g (50 maximum).

Here are the factors for various foods--from most to least satisfying.
Bean Sprouts 4.6
Watermelon 4.5
Grapefruit 4.0
Carrots 3.8
Oranges 3.5
Fish, broiled 3.4
Chicken breast, roasted 3.3
Apples 3.3
Sirloin steak, broiled 3.2
Oatmeal 3.0
Popcorn 2.9
Baked potato 2.5
Lowfat yogurt 2.5
Banana 2.5
Macaroni and cheese 2.5
Brown rice 2.3
Spaghetti 2.2
White rice 2.1
Pizza 2.1
Peanuts 2.0
Ice cream 1.8
White bread 1.8
Raisins 1.6
Snickers Bar 1.5
Honey 1.4
Sugar (sucrose) 1.3
Glucose 1.3
Potato chips 1.2
Butter 0.5

Also see
 fullness_factor.png   24.22KB   65 downloads

Edited by luminous, 30 May 2008 - 01:54 AM.

[mitkat]

I add vinegar to all my foods now.

How do you do it man, HOW?

[Mewtwo]

I will have to agree with Mitkat, yuck!

[niner]

bean sprouts more satisfying than macaroni and cheese? How does that work? It seems like the scale is inverted. Should it be called the "Lack of Fullness Factor"?

[Cyberbrain]

I add vinegar to all my foods now.

How do you do it man, HOW?

[InquilineKea]

How do you do it man, HOW?

I stop noticing the taste hah
==

wow, potatoes have abnormally high satiety index. I wonder why?? (it's kind of funny since potatoes have really high GIs for a vegetable - yet - grains with very high GIs generally don't have high satiety indices)

[VictorBjoerk]

Carrots,parsnips,kale etc gives much satiety compared with calories.Why do you put vinegar on your food?

[kenj]

OTOH, apple cider vinegar on salads/raw vegetables, garlic, chives, non-processed tomato soups, low-fat feta cheese, rarely cheddar (tyrosine?), cocoa drinks with theobromine extract, teas with garcinia extract and jasmine, peppermint, apples, pears, very dark chocolate, eggwhite protein powder, - generally food and drinks that leave me light and energized instead of 'full' (avoiding too much insulin action).

[luminous]

Guess you could stuff yourself with bean sprouts soaked in vinegar. If you ate a whole lot of that, maybe there'd be no choice but to lose your appetite.

[Brafarality]

raw organic almond butter is ambrosia incarnate, a gift from the eternal realm.

glob it on organic cookies and muffins, but...
that's it for the day!
(Calorie limit reached really fast, but it's worth it)

[kenj]

raw organic almond butter is ambrosia incarnate, a gift from the eternal realm.

glob it on organic cookies and muffins, but...
that's it for the day!
(Calorie limit reached really fast, but it's worth it)

Ha ha, yea, try organic hazelnut butter also. Fatal in my kitchen.

[mentatpsi]

the formula and graph luminous provided is extremely useful. I think it in a nutshell offers the answer to your question. Thanks luminous.

And i must say, Courage the cowardly dog does provide some good advice .

[Mewtwo]

raw organic almond butter is ambrosia incarnate, a gift from the eternal realm.

I think you found the new name for the institute!

[porthose]

can you correlate low GI foods with Satiety? does it necessarily follow that low GI foods will help you to obtain satiety and if so what are those foods?

[Brafarality]

raw organic almond butter is ambrosia incarnate, a gift from the eternal realm.

glob it on organic cookies and muffins, but...
that's it for the day!
(Calorie limit reached really fast, but it's worth it)

Ha ha, yea, try organic hazelnut butter also. Fatal in my kitchen.

Hazelnut butter is awesome....candy-like, as is macadamia nut butter.
My reverence for nut butters is such that I feel that any reference to them should be capitalized, but, then I thought it might look pushy and vulgar on the displayed page.

My speculations are often on which nut butter goes best with apple sauce, which is best mixed with soymilk into a frothy dip, and which goes best when topped with frozen fruit, which is best with pretzels, with carrots, on toast, with cereal:
so many delightful questions and possibilities.

Lately, I have been mainly consuming natural/organic peanut butter, with an occasional jar of almond butter thrown in, but I havent really indulged as much as I did in the late 1990s into the early 2000s, when it was a true dietary staple. Not sure when I should make them a staple again, but, for some reason, I stream with impulse and know that if I am not making them a staple for a period of time, then, it is the best thing for health and longevity purposes.

Nut Butter Heaven.