We humans need to feed ourselves, but not everything we eat feeds us the same.
There are foods that contain a multitude of vitamins and minerals that are good for our health.And there are others, like processed foods, that seriously harm our health and promote obesity.
Satiating foods and their characteristics
Not all foods are good for keeping our appetite at bay and allowing us to go without food for several hours, as some make us feel full very quickly, but make us hungry in no time. Unlike the latter, satiating foods are great for losing weight or controlling our appetite.
These foods are generally of natural origin, rich in fiber. The fiber that helps slow digestion and control weight is soluble fiber, which is found in cucumbers, blueberries, beans, oats, and nuts, among other foods. Likewise, satiating foods tend to contain protein or complex carbohydrates, meaning they have a low glycemic index and can be high in water.
Satiating foods: what are they?
Some foods meet these characteristics. But, What are satiating foods?
In the following list, you can find 16 foods with properties to control appetite.
1. The soup
Soup is one of the lowest calorie foods and helps control appetite. Its high water content keeps us feeling full for longer and therefore will help us lose weight if that is our intention. Also, if we add chicken or vegetables, we will benefit from the extra protein and fiber intake, making it a more satisfying food. Of course, the added pasta or noodles must be whole if you want a very satiating food.
Quinoa is a cereal of ancestral origin, With great nutritional properties. It is high in protein and fiber and tastes great. Both nutrients make quinoa a very satisfying food. In my opinion one of the most delicious on this list.
Eggs are high in protein and some studies indicate it’s one of the most filling foods. A survey showed that people who ate an egg for breakfast instead of a donut felt more satisfied up to 36 hours later. Plus, it’s one of the most nutritious foods, packed with vitamins and antioxidants.
Research has shown that popcorn is more satisfying than other “snacks” like chocolate or crisps.. Perhaps the cause is that it has a low energy density and is high in fiber. However, if you are going to consume this product, do not buy it from a machine and add butter, sugar, or salt. Well, these are not healthy options.
5. Flax seeds
Flax seeds are a food rich in fiber and therefore a satiating food. When ingested, it increases in size with fluids and takes up more space when it reaches the stomach. Ideal for losing weight.
An excellent source of protein which also contains many minerals, fibers and vitamins. A food with low caloric value but very satiating. A good alternative to lose weight.
Nuts are a great source of fiber, vitamins and protein, and an alternative to snacks. Almond is particularly satiating because it is a food that provides a lot of energy despite its small size. This is mainly due to its healthy fat content.
8. The apple
Apple is another low energy density food that keeps you full for longer.. It contains fiber that helps slow digestion and keep you feeling fuller for longer. Unlike bananas, which provide instant energy, apples have a low glycemic index, so they provide energy slowly.
Beans are also high in fiber and protein to help you control your appetite.. One study showed that the subjects of their research were more satisfied with eating beans longer than grains like wheat.
10. Peanut butter
Peanut butter is another delicious food that, in addition to being nutritious, satisfies. As with almonds, it is a food rich in fiber, protein and unsaturated fat. Unsaturated fats, better known as healthy fats, help you stay fuller for longer. In addition, peanut butter contains other healthy nutrients, for example vitamin E.
Fish is a high protein food that in most cases also contains polyunsaturated fats, such as omega-3 fatty acids. A low-calorie food with great satiating power.
Oats are another nutritious grain, one of the highest in protein. It is a food widely used by athletes and people who want to lose weight because it provides energy for longer, resulting in slower digestion than normal. Therefore, hunger takes longer to come.
13. Greek yogurt
Greek yogurt is a product rich in proteins with high biological value, Which can be eaten as a dessert, breakfast and even a snack. Its satiating power is among the highest, as many studies show. If we also add a tablespoon of whole oats, we turn this mixture into a very nutritious and even more satisfying food.
Meat is a food rich in protein and therefore very satisfying. The ideal is to eat lean, low-fat meats. Whether it’s chicken, pork or beef, meat helps you feel fuller for longer.
15, brown rice
Brown rice is the version of rice that retains all of its nutrients. Among them is fiber, which helps you feel full for a long time. It is a food rich in complex carbohydrates, so the body slowly releases the energy it provides.
18. Dark chocolate
Although chocolate enjoys a bad reputation, the same is not true with dark chocolate, that is, with a high cocoa content. It is still a high fat food, but eating it in small amounts can provide us with many benefits. One is that it is satiating, as a study published in the journal Nutrition & Diabetes indicates, because consuming after lunch reduces subsequent calorie consumption by 17%.