飽足感指數(Satiety Index)

當你試過吃完一頓豐富的正餐後，不久便開始覺得肚空空？！這正正是受到飽足感的影響！

1995年雪梨大學Susanna Holt 博士就飽足感做了一項有趣的研究：她以38種食物，每種240卡路里 (差不多一碗白飯的熱量) 為基準，志願者吃罷每種食物15分鐘後，測試他們的飽足感，用兩小時的食量來訂定「飽足感指數」（Satiety Index）。該指數以白麵包有100分作基線，如果食物的數值高過100，表示吃罷後的飽足感較大；相反，數值低過100，則代表這款食物的飽足感較低。（見下表）

The Satiety Index

Each of the following foods is rated by how much food people ate after consuming them to satisfy their hunger. All are compared to white bread, ranked as “100”.

Bakery Products Carbohydrate-Rich Foods Croissant 47 White bread 100 Cake 65 French fries 116 Doughnuts 68 White pasta 119 Cookies 120 Brown rice 132 Crackers 127 White rice 138 Snacks and Confectionary Grain bread 154 Mars candy bar 70 Wholemeal bread 157 Peanuts 84 Brown pasta 188 Yoghurt 88 Potatoes, boiled 323 Crisps 91 Protein-Rich Foods Ice cream 96 Lentils 133 Jellybeans 118 Cheese 146 Popcorn 154 Eggs 150 Breakfast Cereals with Milk Baked beans 168 Muesli 100 Beef 176 Sustain 112 Ling fish 225 Special K 116 Fruits Cornflakes 118 Bananas 118 Honeysmacks 132 Grapes 162 All-Bran 151 Apples 197 Porridge/Oatmeal 209 Oranges 202

Table adapted from S.H.A. Holt, J.C. Brand Miller, P. Petocz, and E. Farmakalidis, "A Satiety Index of Common Foods," European Journal of Clinical Nutrition, September 1995, pages 675-690.

依「飽足感指數」可見，雖然攝取相同的熱量，不過飽足感卻有很大的差異。例如：牛角包雖然脂肪含量高，但飽足感只是吃白麵包的一半，而白烚馬鈴薯的飽足感卻是吃白麵包的三倍，亦是飽足感最大的食物。換言之，脂肪高並不代表會耐飽一些！

米施洛註冊營養師