Flaky, buttery, and perfect with your morning latte. But they score really low on the satiety index, a measure of how well a food satisfies your hunger. There’s not much in them that’s good for you, and they’re loaded with fat and white flour. That gives you more calories without leaving you satisfied. If you want a breakfast that will last you to lunch, a poached egg on whole-grain toast should do the trick.
The more you chew a food, the more it satisfies. By that measure, yogurt doesn’t rate well. And the low-fat version often has sweeteners that can spike your blood sugar without the dairy fat that can help you feel full. Try plain, full-fat yogurt with granola, fresh berries, and nuts instead: More fiber, more chewing, and more satisfaction.
