Choose The Satiety Index Over The Glycemic Index

A fast-food chain has a slogan, "It's good to be full." When it come to losing weight, most experts say it's better to be satiated, but not too full. Although the glycemic index can help you choose foods that keep your blood sugar stable, the new satiety index has an edge. The fullness factor relates to weight loss because people are less likely to binge or snack if they have eaten foods that satiate their hunger. What researchers say about the glycemic index: Some of the researchers who worked on the GI, which ranks carbohydrates on a scale of 0 to 100, also developed the satiety index. While the glycemic index looks at how quickly your body converts glucose or sugar, the satiety index gives a person an idea of what foods satisfy and which foods leave you craving more.

Some researchers believe the GI does not give a complete picture.

Dr. David Jenkins at St. Michael's Hospital in Toronto , Canada , pioneered much of the early research on the index. He tested humans who ate food after not eating the night before. Some foods, such as macaroni and cheese gets a 64, rank high on the glycemic chart because it has a major impact on your blood sugar level.

How to curb your hunger

If you want to lose weight, you have to curb your hunger by meeting your nutritional needs. If you only follow the GI diet and avoid foods that are ranked high, you may be missing important nutrients. Although complex carbohydrates often rank high on the glycemic chart, they are important for people who perform endurance activities such as running.

You can curb your hunger by adding lean protein for a low glycemic meal.

Finally, researchers with the University of Sydney in Sydney , Australia found the most satisfying foods included lean meats, boiled potatoes, fruit and fish.

On the list of foods that don't create a fullness factor were doughnuts, candy bars and croissants. If you are trying to lose weight, you probably already know to avoid refined sugars and processed foods.

Even though some fruits and vegetables may come up high on the GI, you should still eat them. Just balance the meal with lean protein and perhaps a starch such a boiled red potatoes.

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