Satiating Foods

Guess which meal is richer in calories: one that consists of a bun submarine filled with tuna salad or one with 1 ½ cups whole-wheat pasta topped with 2 tablespoons grated Parmesan mixed with 1 cup stir-fry vegetables in olive oil and garlic? And now, try to guess which meal is likely to be the most satiating?

The sandwich has about 530 calories, just like the flat pasta. But when it comes to satiety (satisfaction of a condition that causes the interruption of meals), all calories are not alike. Indeed, a few bites of certain foods have a caloric value equivalent to a plateful of other foods. And, believe it or not, but according to their nutrient composition, such foods can be equally if not more satiating.

The amount of calories a food contains per unit of volume is called its energy density. When one considers that a food has a high energy density, a large number of calories is housed in a small portion of that food. In contrast, a much more generous portion of food with low energy density provide the same number of calories.

Elements such as water and fiber add bulk to food, but without additional calories (and therefore they make it more filling). Many fruits and vegetables have high water content and fiber, what makes this so-called food "for rabbits is more filling than one might suppose. And foods that are rich in fiber, like whole grain products, are digested more slowly, fully satisfy your hunger for longer.

Hunger can be a barrier of major importance to many people trying to lose weight. But the choice of foods that give you much compared to their caloric value could be a sensible strategy when it comes to avoid hunger pangs. For example, chew popcorn as a snack, add some vegetables to your spaghetti and start your meal with a salad or a bowl of soup - these are good ways to increase the volume of your meals rather than your hips!