Have you ever noticed there are foods, like eggs, that make you feel fuller for longer but others like white bread that just increase your appetite even more? Not all foods are created equal when it comes to satisfying your hunger. The “Are Bananas As Bad For You As Cookies” infographic from by Massive Health, based on a study published in the European Journal of Clinical Nutrition, will help you choose better snacks according to a satiety and glycemic index.

Massive Health maps the fullness scale (satiety index) that the researchers at the University of Sydney produced for foods across six food categories. This index measures how full you feel after eating 240 calories of food and how long after eating you feel full again. Meanwhile, the sugar crash scale (glycemic index) measures how quickly you get a sugar high from the food and then crash. Foods that have a high satiety and a low glycemic index, like oranges and fish, are ideal foods that make a difference between wanting one snack or five snacks throughout the day.

A high protein diet is seen as the ideal solution to increasing fullness and reducing hunger throughout the whole day and well into the evening hours. A 2013 study published in the Journal of Nutrition Education and Behavior found that 43 percent of women surveyed are using the practice of eating more protein to prevent weight gain, and therefore showed more weight loss. However, if you’re eating more protein, you need to ensure you consume fresh fruits, vegetables, and whole grains to make up for the rest of your daily value of nutrients. It’s not healthy to eliminate all carbs and just focus on protein.

Looking at the Are Bananas As Bad For You As Cookies infographic, the foods at the top right corner are those with the greater satiety and lower glycemic index, which means they are more filling and less sugar crashing. When it comes to battle of the fruits, although oranges contain 202 calories, they satisfy your appetite better than bananas, which have 118 calories. Now, when it comes to bananas vs. cookies, which one will help you stay full and not crash later?

The infographic suggests bananas may fill you up only to the extent cookies or French fries do. Bananas may have more nutrients than cookies, but they are high in sugar and will give you the same sugar crash as a cookie. If you’re hungry, skip the cookie or banana and try an orange or an apple instead.