Have you ever noticed that after eating certain foods -- especially those that are low in fiber and high in sugar -- you tend to get hungry rather quickly, while other foods keep you full for a longer period of time? Australian researcher Dr. Susanne Holt noticed, and her research led her to develop the satiety index. You can read more about the study here, but what it boils down to is that some foods keep you fuller longer than others.

Foods that are high in volume, fiber, and protein tend to stick with you and reduce your appetite, even hours later. Foods that have the same number of calories, may be lower on the satiety index because they lack one of those three characteristics. It's interesting research, and I'm looking forward to her adding additional foods to the list. Until then, you can see some of the foods she tested and their satiety ranking in the gallery below.

White bread is the reference point, with a satiety of 100. Foods are either less filling than white bread (under 100) or more filling (over 100).

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Your body has no idea that liquids contain nutrients.

Or so that's the theory scientists have come up with based on a recent study that took the idea that liquids are less filling to the next level. They found that although liquid and solid calories of comparable nutrient value filled people up about the same right away, the people who had the liquid calories reported feeling hungrier sooner afterwards. And in the study it didn't seem to matter if the liquid/solid fullness comparisons came from high carb, high fat, or high protein sources -- a glass of juice or milk isn't nearly as filling in the long-term as a piece of fruit or a hunk of cheese.

Interesting. I can totally see this principle working in my life everyday -- can you?

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