I heard a friend say that fat filled you up for 4 hours, protein did for 3 hours and carbs did for 1 hour because of how long these stay in your stomach.
Is this true? Are fats more filling? Thankfully we have some good science to turn to for the answers.
One of my favorite studies had people eat the same calorie load from a range of foods and then watched to see how well the foods filled them up.
They had the participants rate their hunger after eating the food and the researchers tracked them to see how soon they ate again and how much they ate on follow-up meals.
This data got crunched into a table called the satiety index. To date, it is the most thorough study addressing the important question of what will fill you up the most.
The foods that scored the highest had an ideal combination of water, starch, fiber, and protein. Foods higher in fat rated lower on the satiety index. That’s not to say that they can’t be filling, but they are less filling per serving.
The winner by a landslide? My beloved potatoes!
Other filling foods include oranges, fish, apples, baked beans, oatmeal, and lentils.
If you look at the graph, each food has a range of scores rather than a single score. That represents the variation from participant to participant. All foods had a range. Some foods were highly filling for some, but much less so for others.
Next time you’re wondering what you can eat to fill you up with the fewest servings, revisit the satiety index.
To your best health,