The Satiety Index – An Experiment

The Satiety Index – sounds like an interesting concept. Sure, a potato will fill me up more than a bell pepper – but how can I use that treating my diabetes?

According to the measurements on this page one is supposed to be three times more “satisfied” if he eats potatoes  compared to white bread. Does that mean, you can eat only one third and still be full? Sounds like an interesting experiment.

Another PDF with further infos atbout the satiety index:

http://www.uspotatoes.com/downloads/Satiety%20Index–APRE%20News%20Reference.pdf

The satiety index a little more elaborated is the Fullness Factor. It is an analysis of the macronutitients related to satiety and leads to a somewhat complicated formula to calculate satiety. I am not sure if it is really helpful but judge yourself:

http://nutritiondata.self.com/topics/fullness-factor#fullness

How can I use the satiety index in my T2DM diet?

One problem is breakfast. Most food leaves me hungrier at lunch time than eating nothing at all. But I am hungry anyway. So I will start with a medium sized potato at breakfast – with an egg,  240 g tomato and 100g ham. As I do not want to waste too much calories on fat, I will use a non-stick pan and use no fat.
And – as I hate cooking in the morning – I will prepare potato, tomato, ham and salt/pepper mixture the evening before.

According to FDDB  this will give me  appx. 300 kcal and 22g of carbs, which is okay.

NB: eating potato salad would be easier to prepare beforehand. but I like to have some warm eggy-breaggy food.


 

 

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