Eat these to Feel Full
Food is the body’s main source of energy, but to stay feeling our best and maintain optimum health, it’s important we fill up on the right type of fuel. To do that, it’s wise to choose natural, whole and minimally processed foods that feature highly on what’s known as the satiety index. First introduced in 1995, the index was developed to help understand which foods keep you sated and feeling full and help you lose that feeling of hunger after you’ve eaten them. To create the index, 240-calories portions of 38 different foods were tested and then rated on a score from 0-100 in terms of how filling each one left the tester feeling. The higher the score, the more sating the food was considered. To choose the right food, go for good quality protein, high fibre foods, plenty of fruit and vegetables and lots of water. It’s these types of foods that create certain responses and stimulate gastric stretch receptors, which in turn stimulate the brain to trigger satiation and a reduction in appetite.
While meat and fish are all good sources of satiating protein, salmon should be high up there in your weekly diet. As well as containing around 16g of protein per serving, it’s high in omega-3 which is anti-inflammatory and contributes to healthy brain function, plus, experts also believe it may increase the feeling of fullness specifically in people who are overweight or obese.
Cooked, unpeeled boiled potatoes are surprisingly one of the best things you can eat to help keep you feeling fuller for longer. A good source of vitamins and minerals including potassium and vitamin C, they are so a good source of carbohydrate, are high in water which can help you feeling fuller, contain moderate protein and fibre and virtually no fat.
It’s no surprise that oats are up there with the best; rich in soluble fibre called beta-glucan which dissolves in water and swells to become almost gel-like, oats not only fill you up, they also have an effect on the hormones that reduce appetite too. They’re also a great choice, particularly in the morning, as the complex carbs are broken down slowly which allows for more sustained energy throughout the day.
Full of fibre and protein, legumes such as chickpeas are a great choice as they slow your blood sugar response and take longer to digest, which in turn helps you to feel full. Just make sure you soak your chickpeas first in water to remove any toxins from the skin, which can render them difficult to digest and can make you prone to gas and bloating.
Loaded with fibre and plenty of healthy fats, avocados are a filling food which is slowly digested by the body, helping to promote a feeling of satisfaction for longer.
High in protein (around 6g of protein) eggs are also contain all 9 essential amino acids which aids muscle growth and maintenance. The yolk in particular is a great source of antioxidants which help repair cellular damage and maintain healthily bodily functions.
Foods that are high in fibre like vegetables take longer to pass through you, thus keeping you satisfied for longer. Opt for high water veggies like broccoli and cauliflower which will help bulk up your meal and keep you feeling fuller.
Good news for your daily caffeine habit as researchers have discovered caffeine might help cut down on cravings. It’s thought it produces a hormone called PYY (peptide YY) which signals the brain to communicate feelings of fullness. That’s not all; caffeine also promotes the feelgood neurotransmitter dopamine, which increases your sense of pleasure and satisfaction, meaning you may be less likely to give into cravings and turn to high calorie comfort food.