The Food Satiety Index Score (Updated 2023)
Looking to improve your satiety? The satiety index can help! This index ranks foods according to how well they keep you feeling full across the whole day.
Satiety
One Nutrient Density and Satiety Chart to Rule Them All
For the past six years, we’ve been on a mission to make nutrient density and satiety as simple as possible to empower Optimisers to identify foods and meals that align with their context, preferences and goals. To bring it all together, we’ve combined our three most powerful nutritional scoring systems into one chart, showing: To …
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How to Maximise Satiety Per Calorie
Is feeling full and satisfying your hunger with fewer calories the holy grail of nutrition and weight loss? We think it just might be! But which foods and meals provide you with the greatest satiety per calorie? We’ve been on a quest to answer this critical question with hard data for five years to help …
Carbs OR Fat vs Carbs AND Fat
Learn why the problem with food is not carbs or fat but rather carbs and fat together (with low protein).
Energy Density vs Protein % for Satiety and Weight Loss
Looking to lose weight? Find out how energy density and protein % impact satiety and weight loss!
The Protein Leverage Hypothesis
Every few years, a new popular diet promises effortless weight loss. You’ve probably heard of a few of them, like: Many people succeed when they switch to a new diet, perhaps for a while. But why? At Optimising Nutrition, we’ve been on a mission to look beyond the ‘named diets’ to understand the most powerful …
Nutrient Leverage Theory – Cluster Analysis
Did you know nutrients come packaged in groups in the food we eat? Some nutrients, like protein, get a lot of attention for their high satiety value. But it’s not just protein that provides the satiety response, it’s all the amino acids as well as the other nutrients that come packaged with higher protein foods. …
Dietary Fiber: How Much Do You Need?
Some people treat fibre as an essential nutrient, but it’s not. Many people survive just fine on minimal fiber. In fact, many people with chronic gut distress find they do better with less—or even no—fiber. Because it is not essential, we have not set an Optimal Nutrient Intake (ONI) for fiber. We also do not encourage …
Does Eating Fat Make You Fat? The Surprising Truth About Cholesterol and Saturated Fat!
Confusion, controversy, and many questions abound around fat. To clarify some of the questions listed above, this article will use our analysis of 125,761 days of food logs from 34,519 Optimisers to bring you data-driven answers to these FAQs. We’ll drill down into our satiety response to fatty acids to understand which ones you need …
Read moreDoes Eating Fat Make You Fat? The Surprising Truth About Cholesterol and Saturated Fat!
The Cheat Codes for Optimal Nutrition, Satiety and Health
Ever wished you could cut through the noise and bias to understand what you should eat, tailored to your context and goals? I know I have! I’ve been on a quest over the past 20 years to quantify nutrition to help my family and my community identify foods and meals that provide their bodies with …
Read moreThe Cheat Codes for Optimal Nutrition, Satiety and Health