Filling foods can prevent hunger and help you eat less at the next meal. For this reason, these types of foods should help you lose weight in the long run.
_ The reasons why some foods are more filling than others.
Satiety is a term used to explain the feeling of fullness and loss of appetite that occurs after eating.
Foods are classified according to their ability to satiate hunger. Foods score higher than 100 were considered more filling, while foods scored less than 100 were considered less filling.
1. High in protein.
Studies show that protein is the most filling macronutrient. It alters the levels of many satiety hormones.
2. High in fiber.
The fibers provide volume and help you feel full for longer. Fiber might slow stomach emptying and increase digestion time.
3. Low in energy density.
This means that the food is low in calories relative to its weight. Foods with a lower energy density are very filling. It usually contains a lot of water and fiber, but it is low in fat.
Whole, unprocessed foods are also generally more filling than processed foods.
Food that makes you feel full.
1. boiled potatoes.
Cooked and unpeeled potatoes are a good source of many vitamins and minerals, including vitamin C and potassium.
Potatoes are high in water and carbohydrates, and they also contain moderate amounts of fiber and protein. It also contains almost no fat.
Compared to other high-carb foods, potatoes are full of satiety.
Incredibly healthy and rich in nutrients, most nutrients are found in egg yolks, including the antioxidants lutein and zeaxanthin, which may benefit eye health.
Eggs are a great source of high-quality protein. A large egg contains about 6 grams of protein, including all 9 essential amino acids.
Eggs are also very filling and score high on the satiety index.
Eaten as oatmeal (porridge), oats are a popular breakfast choice. Oatmeal is fairly low in calories and a great source of fiber, especially a soluble fiber called beta-glucan.
It also ranks high on the satiety index, and ranks third overall.
Fish is rich in high-quality protein. Fish is also rich in omega-3 fatty acids, which are essential fats that we must get from food.
According to one study, omega-3 fatty acids may increase feelings of fullness in people who are overweight or obese.
5. The meat.
Protein-rich foods, such as lean meats, are full of satiety.
6. Greek yogurt.
Greek yogurt is very thick compared to regular yogurt, and it is usually higher in protein.
Greek yogurt is a great breakfast option. It is also a popular afternoon snack that may help you feel full until your next meal.
Vegetables are incredibly nutritious. It’s loaded with all kinds of vitamins, minerals, and beneficial plant compounds. Vegetables are also a large, low-calorie food.
They contain fiber and water, which add mass to your meals and help you feel full. Moreover, the vegetables take some time to chew and are very satisfying in this way.
8. Cottage cheese.
Cottage cheese is usually low in fat and carbohydrates, but high in protein.
Its high protein content can help you feel full, even while consuming relatively few calories.
One study found that the effect of filling with cheese was similar to that of filling with eggs.
Legumes, such as beans, peas, lentils, and peanuts, have an impressive nutritional profile.
It is loaded with fiber and plant proteins, yet it has a relatively low energy density. This makes it very saturated.
10. The fruit.
It has a low energy density. It contains a lot of fiber, which may slow down your digestion and help you feel full for longer.
Apples and oranges score very high on the satiety index, at around 200.
Quinoa is a popular seed / grain and is a good source of protein; in fact, it provides all the essential amino acids and is thus seen as a complete protein source.
Quinoa’s protein and fiber content may increase feelings of fullness and help you eat fewer calories overall.
Like almonds and walnuts, they are energy-dense and nutrient-dense snack options. They are high in healthy fats and proteins, and studies indicate that they are full of satiety.
13. Coconut Oil.
Coconut oil contains a unique blend of 90% saturated fatty acids.
It consists almost entirely of medium chain triglycerides. These fatty acids enter the liver from the digestive system, where they can be converted into ketone bodies.
According to some studies, ketone bodies can have an appetite-reducing effect.
It is a whole grain food that is high in fiber. One medium-sized sachet (112 grams) might contain about 16 grams of fiber.
Studies have found that popcorn is more filling than other common snacks, such as potato chips or chocolate. Several factors may contribute to the filling effects, including high fiber content and low energy density.
Hrefna Palsdottir (31/7/2016), “15 Foods That Are Incredibly Filling”، www.healthline.com