The Satiety Index ranks foods by how filling they are per calorie.
| Food | Why it fills |
|---|---|
| Potatoes, oats, beans | Fiber and water content |
| Lean proteins | Protein’s effect on hunger hormones |
| Fruit and vegetables | Volume with modest calories |
| Greek yogurt, cottage cheese | Protein with slow digestion |
Build meals that combine protein, fiber, and volume for better appetite control.
