Inutile negarlo, il vero nemico delle diete è lo stimolo della fame, che ci coglie all’improvviso e che ci può far mangiare cose che, in situazioni “normali” non mangeremmo; proprio per questo, quando si inizia una dieta è bene considerare l’indice di sazietà degli alimenti consentiti. Questo dato, insieme a quello dell’appetibilità dei cibi, è importante esattamente come il calcolo delle calorie.
L’indice di sazietà, ovvero il grado di sazietà che dà un alimento, è stato studiato per la prima volta nel 1995 dalla ricercatrice australiana Suzanna Holt; dal suo studio è emerso che i fattori più importanti che determinano l’indice di sazietà sono: la densità calorica, ovvero le calorie contenute in 100 grammi di alimento: in poche parole, l’indice di sazietà diminuisce quando aumenta la densità calorica; le fibre che saziano facilmente, i macronutrienti, ovvero i cibi ricchi di proteine ma poveri di grassi hanno un alto indice di sazietà, al contrario dei carboidrati e dei grassi.
Dagli studi è emerso che i cibi più sazianti, eccezioni a parte, sono la verdura, la frutta, le carni e i pesci magri e lo yogurt; inoltre, ancora una volta è stato confermato come i cibi più calorici siano anche quelli meno sazianti.
Secondo gli studiosi l’indice di sazietà è un valore che va da 0 a 5, e quindi è possibile definire a 2,5 il limite sopra al quale gli alimenti sono molto sazianti, e al di sotto, lo sono di meno.
Se invece analizziamo un piatto cucinato anziché un singolo alimento, le cose si semplificano, perché i cibi cotti possono essere raggruppati in varie categorie, come primi a base di base pasta, secondi pesce o di carne o contorni di verdure, la densità calorica si rivela l’unico fattore veramente importante per capire l’indice di sazietà. Per ogni categoria di piatti si può determinare un intervallo della densità calorica all’interno del quale l’indice di sazietà varia in modo lineare; ad esempio, per i primi e i secondi piatti questo intervallo è compreso tra le 80 e le 150 kcal ogni 100 grammi.
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