Oatmeal, Satiety and the Satiety Index
A small study titled “Acute Effect of Oatmeal on Subjective Measures of Appetite and Satiety Compared to Ready-to-Eat Breakfast Cereal: A Randomized Crossover Study” was recently published in the Journal of the American College of Nutrition.
The study showed that a simple low caloric, high satisfaction breakfast primarily of oatmeal “can prolong the period between meals and thus help establish habits conducive to weight loss.”
β-glucan content of the oatmeal, a viscous fiber, seems to result in the high satiety index of oatmeal. Its important to note that the oatmeal be as unprocessed as possible, for example muesli is only half as satisfying as oatmeal using the satiety index.
The Satiety Index of foods was developed by Susanna Holt PhD, and associates at the University Of Sydney. It adds a further refinement to other food indexes such as the Glycemic Index
Interestingly even though boiled potatoes are high on the Glycemic Index they are also the highest food on the Satiety Index. Meaning that if you fill up on them (note, not fries) you will stay full for a long time and therefore eat less. If you eat them with other foods, you will eat less.
More on this at http://www.mendosa.com/satiety.htm
The Pima Paradox also shows how a high Satiety Index can greatly alter a high Glycemic Index score.
Whereas the Pima Indians have a significant genetic propensity toward diabetes which manifests in those consuming (in Arizona) a modern diet of plentiful refined carbohydrates, animal fat and protein. Their traditional diet (still consumed in Mexico) however comprises large amounts of corn and potatoes as well as activity, resulting in lean body mass and rare incidence of hyperinsulinemia, obesity and type 2 diabetes (NIDDM).
Thomas Martin LAc.