And satiety basically means feeling full.
It’s the first principle of SANE eating. You should eat calories that make you feel full.
My past reading/experience tells me that two things fill you up: FAT and FIBER. One of those is very calorie dense. Can you guess which one? Yup. Fat.
So you want to eat high fiber foods to fill you up without adding tons o’ calories.
Let’s rate the macronutrients – starchy carbs, veggie/fibery carbs, protein, fat – in terms of SATIETY. Remember, we do this on a PER CALORIE basis.
A gram of carbohydrates has 4 calories, a gram of protein has 4 calories, and a gram of fat has 9 calories. But grams of fiber and water (which are most of what you get in NSV) are basically zero calories, they pass straight through.
So surprising no one, nonstarchy vegetables, composed of 4 calorie carb + bulky zero calorie fiber + water, come out way ahead. They are hugely bulky and fill you up for nearly no calories. Consider the sheer volume of spinach you have to eat to get to 300 calories and you see what I mean.
After that, you get high SATIETY from, say, BEEF or CHICKEN or A SWEET POTATO, all for about the same level of calorie really.
And of course, BACON or AVOCADO — which are basically pure fats — are VERY high in the satiety department. VERY satisfying for the calories. But as you will see, it will not score so well on the other measures, which is why we have to look at ALLLLL the letters of SANE before we evaluate a given food.