“Rather than merely protein leverage, there appears to be a nutrient leverage effect. Our analysis of one 140 000 days of data from 40 000 people shows that:
- protein %,
- potassium [kalium på norsk],
- fibre,
- calcium [kalsium på norsk], and
- sodium [natrium på norsk]
are statistically significant parameters in the satiety equation that have the greatest influence on satiety. Based on these insights, we have developed a Satiety Index Score that we can apply to any food or meal. “
https://optimisingnutrition.com/satiety-index/
Interactive version of the chart: https://public.tableau.com/app/profile/marty.kendall7139/viz/nutrientdensityperservingvsnutrientdensitypercalorie/popular?publish=yes
Per calorie - “The nutrient-dense foods towards the right of this chart contain a lot of nutrients per calorie. However, getting enough protein and energy from non-starchy veggies like spinach, asparagus, and watercress alone is hard. If you tried to only eat these foods, [because they are low calorie, while also filling you up, so it is hard to eat enough] you’d find yourself craving energy-dense [i.e. high caloric], nutrient-poor comfort foods — like the doughnut in the bottom left corner — before long. You also wouldn’t get a lot of nutrients because we don’t tend to eat these foods in large quantities.“
Per serving - “Meanwhile, the foods toward the top of this chart provide more nutrients per serving. You can use these foods to build the foundation of your diet because they provide adequate energy and plenty of nutrients in the amounts we typically consume.”