I cibi più sazianti con meno calorie

pop corn

Quando si avverte costantemente il senso di fame, è piuttosto difficile seguire una dieta dimagrante. Per tenere a freno l’appetito basta ricercare i cibi più sazianti, da distribuire durante l’arco della giornata. Il potere saziante di un alimento dipende da vari fattori. Oltre a quelli soggettivi, infatti, come aspetto e appetibilità, bisogna considerare anche i fattori oggettivi come la composizione in macronutrienti (fibre, grassi, proteine, carboidrati, volume e contenuto in acqua).

Il potere saziante di un cibo può essere valutato sulla base del “Satiety Index”, letteralmente indice di sazietà, elaborato per la prima volta dalla ricercatrice australiana Suzanna Holt. Tra i fattori più importanti che determinano l’indice di sazietà di un alimento ci sono:

  • Densità calorica: è la quantità di calorie contenute in 100 g di cibo. L’indice di sazietà diminuisce all’aumentare della densità calorica dell’alimento.
  • Fibre: le fibre non contengono calorie, ma transitando nello stomaco e nell’intestino rallentano la digestione degli alimenti e prolungano quindi il senso di sazietà.
  • Macronutrienti: i cibi ricchi di proteine ma poveri di grassi, come la maggior parte della carne e del pesce (esclusi carni e pesci grassi), hanno indici piuttosto alti, mentre quelli ricchi di carboidrati (la pasta, il pane bianco, i dolci) e/o di grassi (frutta secca, olio, burro) hanno indici di sazietà molto bassi.

L’indice di sazietà viene espresso anche con un valore numerico compreso in una scala che varia da 0 a 5. Gli alimenti con indice di sazietà superiore a 2,5 sono molto sazianti, per cui si possono assumere liberamente senza rischiare di eccedere. Quelli invece con indice inferiore a 2,5 sono poco sazianti e la loro assunzione dovrebbe essere valutata con più attenzione.

Cibi più sazianti

Al gruppo degli più sazianti ci sono:

  • Germogli di soia: 4.6     
  • Melone: 4.5
  • Pompelmo: 4
  • Carote: 3.8
  • Arance: 3.5
  • Pesce, al forno: 3.4
  • Petto di pollo, arrostito: 3.3
  • Mele: 3.3
  • Bistecca, arrostita: 3.2
  • Zuppa di fiocchi d´avena: 3
  • Popcorn: 2.9
  • Patate lessate: 2.5
  • Yogurt da latte scremato: 2.5
  • Banana: 2.5                       
  • Pasta e formaggio: 2.5

Cibi meno sazianti

  • Riso integrale: 2.3
  • Spaghetti: 2.2
  • Riso brillato: 2.1
  • Pizza: 2.1
  • Noccioline: 2
  • Gelato: 1.8
  • Pane bianco: 1.8
  • Uvette: 1.6
  • Snickers Bar: 1.5
  • Miele: 1.4
  • Zucchero (saccarosio): 1.3
  • Glucosio: 1.3
  • Patatine chips: 1.2
  • Burro: 0.5

Ci sono poi altri fattori, oltre all’indice di sazietà, che influenzano il senso di pienezza come:

Volume del cibo: maggiore è il volume degli alimenti, più è rapido lo stato di pienezza gastrica. Un cibo voluminoso, infatti, ma povero di calorie contiene generalmente un’elevata quantità di acqua e di fibre ed una ridotta percentuale di grassi, mentre un cibo ricco di calorie ma poco voluminoso contiene generalmente una ridotta quantità di acqua e di fibre ma una elevata percentuale di grassi. Ecco, perché frutta e verdura determinano un maggior senso di sazietà. Questo aspetto, inoltre, è legato anche alla viscosità indotta dal cibo durante la digestione, che spiega il modesto potere saziante degli alimenti secchi e i valori elevati invece dei cibi con alta capacità di legame con l’acqua, come ad esempio le patate.

Velocità con cui si mangia: il cervello recepisce i primi segnali di sazietà dopo circa 20 minuti dal momento in cui si inizia a mangiare. Masticare lentamente o meglio correttamente è un’ottima abitudine non solo per evitare eccessi alimentari, ma anche per facilitare la digestione e apprezzare maggiormente le caratteristiche organolettiche dei cibi. 

Per non ingrassare, dunque, è bene moderare il consumo di zuccheri semplici come pasta, pane e brioches, merendine, ecc., ma anche dei cibi fritti, le bevande zuccherate (es. succhi di frutta con aggiunta di zuccheri, tè in bottiglia e bibite), burro, margarina, panna e maionese. Perdere peso, seguendo questo semplice schema, può essere molto più semplice. Per calcorare l’indice di sazietà degli alimenti, potete tilizzare la formula che si trova all’indirizzo:www.nutritiondata.com/topics/fullness-factor (è solo in lingua inglese).

Photo Credit| Thinkstock

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