Diet and health trends seem to come and go as often at the months of the years. However, the latest information and buzzword for controlling your appetite and managing your weight is called "satiety".

Satiety (pronounced "sa-tie-atee") is the buzzword for the feeling of being full after eating. In addition to the term “satiety” another buzz phrases is are rapidly gaining popularity. This phrase is "Foods with Fullness".

Similar to the term satiety, Foods with Fullness helps to describe the feeling of being full and satisfied after eating food. However, the latter phrase is more descriptive and easier to remember for most people when thinking about this concept.

So if you ever wondered why you more full after eating a baked potato then when you ate a croissant, the idea of foods with fullness become immediately apparent.

The Satisfying Experiment

In 1995, the results from a study conducted by an Australian researcher from the University of Sydney named Dr. Susanna Holt and her research partners was published. In the study, Dr. Holt ranked different foods using a “Satiety Index”. This index ranked foods on their ability to satisfy hunger among the research volunteers. The Satiety Index is based at 240-calories portions of 38 different types of foods. The baseline was 100 the food achieved for this was white bread. Thus, the research scores food of more than 100 more satisfying than the baseline, white bread, while below is less satisfying. After consumption, the volunteers reported to the researchers how hungry they felt. In addition, the volunteers were not allowed to eat anything additional for another 2 hours.

Below are some of the results of the research:

Fruit ranked at the of top of index at 1.7 (170%). This means that as a group, fruit was 1.7 times more satisfying than white bread (baseline 100 or 100%) to the volunteers. In addition, fruit is a very good source of fiber, this assists in giving the feeling of satiety by adding bulk to your diet. In addition, natural fruit juices and 100% fruit juice concentrates are better than sugar-added fruit juices.

Croissants were about half as satisfying as baseline white bread. (47%)

Cheese ranked 1.46 (146%) more satisfying; eggs ranked 1.50 (150%); beef ranked 1.76 (176%); popcorn ranked 1.54 (154%); cake ranked .65 (65%); oatmeal ranked 2.09 (209%); doughnut ranked 68 (68%); boiled potatoes 3.23 (323%); French fries ranked 1.16 (116%).

Although, additional work is needed, we now have a starting point to determine which foods help to keep us satisfied longer or satiety. You will soon see food products being labeled and a new food category emerging called: Foods with Fullness. These will be foods that help to keep you feeling fuller longer. So the next time you are looking turn off your appetite or manage your weight look to consume foods that rank high on the satiety scale or in other words eat “Foods with Fullness” – ability to keep you full.