Nov-Dec-Jan | 2019-2020

FEATURE

• Eggs 150% • Cheese 146% • Lentils 133% • Brown Rice 132% • All-Bran 151% • Crackers 127% • Cookies 120% • White pasta 119% • Bananas 118% • Cornflakes 118% • French fries 116% • White bread 100% • Muesli 100% • Ice cream 96%

There’s no need to be hungry when losing weight, as long as you’re using The Satiety Index (SI). SI only takes into account how long a certain food will keep you full and doesn’t tell us much about nutritional value or calorie content.“Satiety” is a physical feeling of fullness that allows you to stop eating for a while and when you do eat, you eat less for your next meal which helps you lose fat in the long run. • People who drink two glasses of water about 17oz (500 ml) immediately before a meal eat 22% less than those who don't drink any water. • Filling foods tend to have the following characteristics: o High in protein: Studies show that protein is the most filling macronutrient. It changes the levels of several satiety hormones. o High in fibre: Fibre provides bulk and helps you feel full for longer. Fibre may slow down the emptying of the stomach and increase digestion time. o High in volume: Some food contain a lot of water or air.This may help with satiety as well. o Low in energy density:This means that a food is low in calories for its weight. Foods with a low energy density are very filling. They typically contain a lot of water and fibre, but are low in fat. Foods that scored higher than 100% were considered more filling, while foods that scored under 100% were considered less filling. The list with the most to least filling foods; • Potatoes (boiled) 323% • Ling fish 225% • Porridge and Oatmeal 209%

• Crisps 91% • Yogurt 88% • Peanuts 84% • Donuts 68% • Cake 65% • Croissant 47%

Drop by Central and check out our protein pack if you’d like a high protein, low calorie meal that keeps you feeling full and satisfied.

• Oranges 202% • Apples 197% • Whole-grain pasta 188% • Beef 176% • Baked beans 168% • Grapes 162% • Wholemeal bread 157% • Grain bread 154% • Popcorn 154%

34 THE AMERICAN CLUB SINGAPORE