Ability to absorb / lose water during cooking
As we have seen, the water content is one of the most important parameters to determine the satiating power of a food. During cooking, a food can absorb or lose water. This is the case, for example, of rice which during cooking goes from 100 to 320 grams, absorbing considerable quantities of water and greatly increasing its satiety index.
Other foods, such as vegetables, tend to lose a fair amount of water during cooking, increasing their calorie density.
Correct food combinations: vegetables before other foods
The most common complete meal model provides for consumption in the order of: first course (pasta or rice), second course (meat and fish), side dish (vegetables), dessert and coffee.
In reality, in this way, foods with diametrically opposite digestive needs are combined. For this reason the followers of the dissociated diet are so opposed to this eating pattern. See: Correct food combinations
However, there is another reason why it would be good to at least change the order of food: for example by consuming vegetables before other dishes.
Vegetables are rich in water, fiber, mineral salts and vitamins, consuming them earlier will tend to take larger quantities.
Vegetables have a good satiety index, consequently less food will be consumed later and the total caloric intake of the meal will be lower.
Vegetables adequately prepare the digestive environment, facilitate intestinal transit and prepare the stomach to receive subsequent foods.
Drink more water
Water is essential for human life as it is the medium in which most of the metabolic activities take place. The processes that regulate the mobilization, transport and oxidation of fats require adequate quantities of water. In a dehydrated individual, lipolysis will be hindered or slowed down.
But there is a further reason why water should become an inseparable companion not only with meals, but also during the rest of the day. Drinking more water means avoiding adding additional calories through soft drinks or fruit juices and above all favoring the sense of satiety.
Choose the size of the packs and rebalance the portions
Some psychological studies have shown that larger containers stimulate people to unwittingly consume more food. It is better to prefer single-dose packs, avoiding family-size maxi packs.
So what are the foods with the greatest satiating power?
In the special classification of foods with the highest satiating power, foods containing large amounts of protein, water and dietary fiber such as legumes are placed in first place.
The last place goes to dehydrated products with a high lipid content such as dried fruit.
Fruits, vegetables, meat, fish, legumes, yogurt, cream and milk have a high satiety index.
Dried fruits, oils and fats, sweets, non-whole grains, baked goods, pizza, meats and cheeses have a low satiety index.
The satiating power, a "last consideration
The satiating power represents, by definition, the state of gastric fullness that occurs following the introduction of food and which allows you to interrupt the meal due to cerebral activation of the sense of satiety.
We therefore speak of satiety in the short period of time, if instead we consider the long period of time the discourse is, in many cases, reversed.
Fatty foods, for example, have a low satiating power as they concentrate a high calorific value in a very small volume. However, lipids promote long-term satiety, staving off the onset of the new hunger stimulus.
It is therefore better to associate a little olive oil with a plate of pasta, meat or vegetables, both to balance the dish from a nutritional point of view, and to slow down the appearance of hunger in the long term. See: Does pasta in white make you fat?
Other articles on "Curbing Your Appetite: The Most" Satisfying "Foods
- Satiating foods
- pangs of hunger
- Control hunger
