Eating can help you stave off hunger. However, there are some types of food that are better in keeping your hunger at bay compared to others. And if you actually fill yourself up with foods that are high in protein, soluble fiber, nutrients and healthy fats, not only will you stop yourself from going for seconds or thirds but you’ll also be able to reduce your weight as well as your risk of heart problems and even Type 2 diabetes. The next time you’re feeling hungry, try eating the foods that you see below.
1. White potatoes.
Although they have a bad reputation, spuds can actually fill you up. Based on a study done at University of Sydney, the researchers discovered that white potatoes that were boiled were among the foods that can satisfy hunger as participants felt fuller three times longer compared to eating normal foods. This is due to the fact that a medium sized potato has 20% of the daily fiber that you require. However, this is not an excuse for you to consume fries and potato chips since they are not that satisfying. According to Courtney Grove, R.D, you should steam, boil, bake, or roast your spuds and that you should use potatoes that are not shrivelled or have sprouted since these are signs that they are past their peak. She also recommends leaving their skins on for additional nutrients and fiber.
2. Yogurt rich in probiotics.
If your gut is healthy you will most likely feel full. Based on a study that was posted in the Journal of the American College of Nutrition, those who participated in the study and ate yogurt that is enhanced by the probiotics Bifidobacterium, Lactobacillus casei, and Lactobacillus acidophilus not only lost more weight compared to those who consumed yogurt that doesn’t have any probiotics but they also have reduced amounts of leptin which is a type of hormone that affects satiety where higher levels is linked to being overweight. The products that were used in the study are commonly found in yogurts that have the label “active and live cultures” so look for yogurt that has this label. If you’re not a yogurt eater, replace mayonnaise or sour cream with Greek yogurt.
3. Avocado.
Based on a research found in Nutrition Journal, when you add half of fresh avocado to your lunch, you can actually cut back your need to eat for the next 3 hours by 40% and in the next 5 hours by 28% compared to consuming the same type of lunch without avocadoes. According to Grove, avocadoes are not only known for their monounsatured fats but also for their fiber content. Eating half an avocado actually contains more than the 25% daily dietary allowance you need. Just add avocadoes to sandwiches, salads, omelettes, and even your favourite slice of meat or use it as a substitute for mayonnaise.
4. Soup.
Soup eaters actually weigh less and eat fewer grams of fat and calories each day compared to those who don’t drink soup which is based on a study found in the British Journal of Nutrition. According to Jaime Mass, RDN, LDN, when you drink soup, you are actually filling your stomach with fluid but with flavour that acts as appetizer. Sitting down for a meal when you’re feeling hungry actually makes you eat more. If you’re going to order soup or make on for your pre-meal, go for those that are high in fiber with ingredients such as beans and vegetables. Courtney Grove suggests that when buying canned soups go for those that are low in sodium like Italian wedding soup and chicken noodle instead of broccoli cheddar and New England clam chowder which are creamy in order to reduce fat content.
5. Lentils, chickpeas, beans, and peas.
Based on a study conducted recently on Obesity, researchers discovered that those who ate a cup of beans, lentils, chickpeas, and peas every day actually feel 31% fuller compared to those who don’t. How? It’s because of fiber that’s how. According to Jaime Mass, RDN, LDN, legumes are one of best places to get soluble fiber which usually dissolves in your gut in the form of gel-like substance that slows your digestion down which makes you feel fuller for longer periods of time. Grove suggests that if you’re planning on buying canned legumes, look for those that are low in sodium and rinse them first before you eat them. Rinsing can help reduce sodium content up to 40%.
6. Nori (seaweed).
Regardless of whether you toast it and sprinkle on top of your popcorn or you wrap sushi with it, Japanese nori is determined to be one of the umami-rich foods of today. And based on a recent study that was posted in the American Journal of Clinical Nutrition, umami – which is considered to be the fifth taste after sour, sweet, bitter, and salty – makes people feel fuller after a meal and even makes them eat less in the day. It may actually come down to umami being more satisfying compared to other tastes. Courtney Grove said that a person’s satiety levels can be influenced on how palatable the food they are eating is. She suggests adding toasted nori to soups and noodles or even mix it with omelette that has veggies in it. If you purchase raw nori, you should toast it first before you eat them. Use a tong to hold the seaweed over a lit burner to toast it.
7. Chia seeds.
You can add these seeds to your salads and soups make them more satisfying. Based on a trial conducted by the University of Florida, participants who ate muffins that contain chia seeds rated themselves as being fuller after 90 minutes compared to those who ate muffins that don’t have chia seeds. The reason behind this is that each ounce of chia seeds has 5 grams of protein and 10 grams of fiber. Jaime Mass, RDN, LDN, also said that chia seeds bloat up in fluid including those that are found in your gut making you fell fuller in no time. You can actually use these seeds in your meals to increase their satiety levels. You can mix them in your smoothies, sprinkle them in your rice, cereals and vegetables, or even add them to your baked dishes.
8. Apples.
They may not keep the doctor away at times but they can sure keep your hunger at bay. Based on a study conducted by the Pennsylvania State University, researchers discovered that those who ate apples 15 minutes before lunch time actually ate 187 fewer calories compared to those who drank apple juice, ate apple sauce, and even those who didn’t eat anything before they had lunch. Jaime Mass said that the peel of the apple is actually high in fiber content and even suggests that you pair apples with almond butter, cheese, or nuts because they are high in protein and essential fats. Fiber and protein will help regulate your blood sugar levels as well as enhance your satiety levels.
9. Eggs.
Adding eggs to your breakfast, lunch, and even dinner is actually a good idea. Based on a research from University of Washington, it showed that people who adhered to the diet that is 30% protein usually eat 141 fewer calories the next day compared to those who just eat 15% protein. But why not start your day right? Based on a study on women that was published in the American Journal of Clinical Nutrition, it showed that women who ate breakfast that is high in protein were less hungry within the day and even ate less snacks after dinner. According to Heather Leidy, Ph.D, consuming breakfast that is high in protein boosts the secretion of Peptide YY which helps you stay full throughout the day. For a more filling breakfast, make an omelette, scrambled eggs, or even bake an egg into half of an avocado. You can also hard-boil them for advance preparation.
10. Nuts.
Why do people weigh less when they eat nuts when they are actually high in calorie and fat content? Based on a review article by the Purdue University, one reason is that nuts are actually quite filling. As a matter of fact, researchers have discovered that if you eat 100 calories worth of nuts in a day, you’ll be eating about 65 to 75 fewer calories in a day. Just like avocados, nuts such as walnuts, Brazil nuts, pistachios, and almonds are packed with monounsaturated fats. However, according to Courtney Grove, you don’t really need to eat a lot just to feel full. Aim for eating a handful of nuts instead. Try pairing them with cheese, fruit or even mix them with Greek yogurt. Add them as toppings on your favourite salad too if you want. Make sure that you go for the unsalted nuts, suggested Grove.
